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Marathon Training Plan

P&D 55-70 miles per week, 18 week plan

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From Advanced Marathoning by Pete Pfitzinger and Scott Douglas. Copyright 2024 Human Kinetics Publishers, Inc. Excerpted by kind permission.

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1	0mi Rest or Cross train 0mi 17 Weeks to go	Tempo 9mi Lactate Threshold 9 mi w/ 4 mi @ 15k to HM pace	Medium Long Run 11mi	Recovery Run 5mi	9mi General Aerobic	Recovery Run 5mi	Medium Long Run 15mi
Week 2	0mi Rest or Cross train 0mi 16 Weeks to go	8mi General Aerobic Speed 8 mi w/ 10x 100m strides	Medium Long Run 12mi	Recovery Run 5mi	9mi General Aerobic	Recovery Run 5mi	Long Run 16mi 16 mi w/ 8 mi @ Mara race pace
Week 3	0mi Rest or Cross train 0mi 15 Weeks to go	Medium Long Run 11mi	Medium Long Run 13mi	Recovery Run 5mi	Tempo 9mi Lactate Threshold 9 mi w/ 4 mi @ 15k to HM pace	Recovery Run 5mi	Medium Long Run 15mi
Week 4	0mi Rest or Cross train 0mi 14 Weeks to go	9mi General Aerobic Speed 9 mi w/ 10x 100m strides	Medium Long Run 14mi	Recovery Run 5mi	Medium Long Run 11mi	Recovery Run 5mi	Long Run 18mi
Week 5	0mi Rest or Cross train 0mi 13 Weeks to go	Tempo 9mi Lactate Threshold 9 mi w/ 5 mi @ 15k to HM pace	Medium Long Run 14mi	Recovery Run 5mi	Medium Long Run 12mi	Recovery Run 5mi	Long Run 18mi 18 mi w/ 10 mi @ Mara race pace
Week 6	0mi Rest or Cross train 0mi 12 Weeks to go Recovery	8mi General Aerobic Speed 8 mi w/ 10x 100m strides	Medium Long Run 12mi	Recovery Run 5mi	10mi General Aerobic	Recovery Run 5mi	Medium Long Run 15mi
Week 7	0mi Rest or Cross train 0mi 11 Weeks to go	Tempo 10mi Lactate Threshold 10 mi w/ 5 mi @ 15k to HM pace	Medium Long Run 14mi	Recovery Run 5mi	Medium Long Run 11mi	7mi General Aerobic Speed 7 mi w/ 10x 100m strides	Long Run 21mi
Week 8	0mi Rest or Cross train 0mi 10 Weeks to go	Recovery Run 6mi Am Recovery Run 4mi Pm	Medium Long Run 14mi	Recovery Run 5mi	Tempo 11mi Lactate Threshold 11 mi w/ 6 mi @ 15k to HM pace	Recovery Run 6mi	Long Run 20mi
Week 9	0mi Rest or Cross train 0mi 9 Weeks to go	Recovery Run 4mi Pm Recovery Run 6mi Am	Medium Long Run 15mi	Recovery Run 6mi	Medium Long Run 13mi	Recovery Run 7mi Recovery Speed 7 mi w/ 6x 100m strides	Long Run 16mi 16 mi w/ 12 mi @ Mara race pace
Week 10	0mi Rest or Cross train 0mi 8 Weeks to go Recovery	9mi General Aerobic	Intervals 9mi 9 mi w/ 6x 800m @ 5k pace w/ jog 50 - 90% recoveries	Recovery Run 6mi	Medium Long Run 11mi	8mi General Aerobic Speed 8 mi w/ 10x 100m strides	Medium Long Run 15mi
Week 11	0mi Rest or Cross train 0mi 7 Weeks to go	Recovery Run 4mi Pm Recovery Run 6mi Am	Medium Long Run 15mi	Recovery Run 6mi	Tempo 12mi 12 mi w/ 7 mi @ 15k to HM pace	Recovery Run 5mi	Long Run 22mi
Week 12	0mi Rest or Cross train 0mi 6 Weeks to go	Intervals 9mi 9 mi w/ 5x 600m @ 5k pace w/ 50-90% jog recoveries	Medium Long Run 14mi	Recovery Run 6mi Am Recovery Speed 6 mi w/ 6x 100m strides Recovery Run 4mi Pm	Recovery Run 5mi	Race Pace 13mi Tune up race 8-15k (9-13 mi total)	Long Run 18mi
Week 13	0mi Rest or Cross train 0mi 5 Weeks to go	Intervals 10mi 10 mi w/ 6x 1000m @ 5k pace w/ 50-90% jog recoveries	Medium Long Run 15mi	Recovery Run 6mi Am Recovery Run 4mi Pm	Medium Long Run 12mi	Recovery Run 5mi	Long Run 18mi 18 mi w/ 14 mi @ Mara race pace
Week 14	0mi Rest or Cross train 0mi 4 Weeks to go	Intervals 9mi 9 mi w/ 5x 600m @ 5k pace w/ 50-90% jog recoveries	Medium Long Run 14mi	Recovery Run 6mi Recovery Speed 6 mi w/ 6x 100m strides	Recovery Run 5mi	Race Pace 13mi Tune up race 8-15k (9-13 mi total)	Long Run 17mi
Week 15	0mi Rest or Cross train 0mi 3 Weeks to go	Recovery Run 4mi Pm Recovery Run 6mi Am	Intervals 11mi 11 mi w/ 5x 1200m @ 5k pace w/ 50-90% jog recoveries	Medium Long Run 14mi	8mi General Aerobic Speed 8 mi w/ 8x 100m strides	Recovery Run 5mi	Long Run 20mi
Week 16	0mi Rest or Cross train 0mi 2 Weeks to go	Recovery Run 7mi Recovery Speed 7 mi w/ 8x 100m strides	Medium Long Run 12mi	Recovery Run 5mi Recovery Speed 5 mi w/ 6x 100m strides	Recovery Run 5mi	Race Pace 11mi Tune up race 8-10k (9-11 mi total)	Long Run 17mi
Week 17	0mi Rest 0mi 1 Week to go	7mi General Aerobic Speed 7 mi w/ 8x 100m strides	Recovery Run 4mi	Intervals 8mi 8 mi w/ 3x 1600m @ 5k pace w/ 50-90% jog recoveries	Recovery Run 5mi	Recovery Run 6mi Recovery Speed 6 mi w/ 8x 100m strides	Medium Long Run 13mi
Week 18	0mi Rest 0mi Race Week	Recovery Run 7mi	7mi Dress Rehearsal 7 mi w/ 2 mi @ Mara race pace	Recovery Run 5mi	Recovery Run 5mi Recovery Speed 5 mi w/ 6x 100m strides	Recovery Run 4mi	0mi Frankfurt Marathon

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