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Marathon Training Plan

Furman intermediate marathon plan

Furman institute marathon plan from Runners World US website. Ignore tempo and interval durations, paces given in notes

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	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1		Intervals 5mi 01:00:00 3 x 1600m at 10K pace - 15s, 1min recovery intervals plus 10 min warm up inc bum kicks and knee lifts and 10 min cool down			Tempo 6mi 01:00:00 2 miles easy, 2 miles @ 10K pace, 2 miles easy		Long Run 13mi 01:41:00 13 miles at marathon pace + 30s, inc 10 min warm up, 10 min cool down
Week 2		Intervals 5mi 01:00:00 4 x 800m at 10K pace - 30s, 2min recovery intervals plus 10 min warm up inc bum kicks and knee lifts and 10 min cool down			Tempo 7mi 01:00:00 1 mile easy, 5 miles marathon pace, 1 mile easy		Long Run 15mi 02:00:00 15 miles at marathon pace + 45s inc 10 min warm up and 10 min cool down
Week 3		Intervals 5mi 01:00:00 1200m, 1000m, 800m, 600m, 400m, 200m from 10K - 15s to 10K - 45s pace, 1 min recovery intervals plus 10 min warm up inc bum kicks and knee lifts and 10 min cool down			Tempo 7mi 01:00:00 1 mile easy, 5 miles 10K pace + 30s, 1 mile easy		Long Run 17mi 02:16:00 17 miles at marathon pace + 45s, inc 10 min warm up, 10 min cool down
Week 4		Intervals 5mi 01:00:00 5 x 1000m at 10K pace - 30s, 2 min recovery intervals, plus 10 min warm up inc bum kicks and knee lifts and 10 min cool down			Tempo 6mi 01:00:00 1 mile easy, 4 miles at 10K pace + 15s, 1 mile easy		Long Run 20mi 02:45:00 20 miles at marathon pace + 60s, inc 10 min warm up, 10 min cool down
Week 5		Intervals 5mi 01:00:00 3 x 1600m at 10K pace - 15s, plus 10 min warm up inc bum kicks and knee lifts and 10 min cool down			Tempo 6mi 01:00:00 2 miles easy, 3 miles @ 10K pace, 1 mile easy		Long Run 18mi 02:24:00 18 miles at marathon pace + 45s, inc 10 min warm up, 10 min cool down
Week 6		Intervals 5mi 01:00:00 2 x 1200m at 10K pace - 15s, 4 x 800m at 10K - 30s pace, 2 minute recovery intervals , plus 10 min warm up inc bum kicks and knee lifts and 10 min cool down			Tempo 5mi 01:00:00 5 miles at 10K pace + 15s		Long Run 20mi 02:40:00 20 miles at marathon pace + 45s, inc 10 min warm up, 10 min cool down
Week 7		Intervals 5mi 01:00:00 6 x 800m at 10K pace - 30s, 90s recovery intervals, plus 10 min warm up inc bum kicks and knee lifts and 10 min cool down			Tempo 8mi 01:00:00 1 mile easy, 6 miles at 10K pace+ 30s, 1 mile easy		Long Run 13mi 01:38:00 13 miles at marathon pace + 15s, inc 10 min warm up, 10 min cool down
Week 8		Intervals 5mi 01:00:00 2 x (6 x 400m at 10K pace - 45s, 90s recovery intervals) 150s recovery interval, plus 10 min warm up inc bum kicks and knee lifts and 10 min cool down			Tempo 6mi 01:00:00 2 miles easy, 3 miles @ 10K pace, 1 mile easy		Long Run 18mi 02:20:00 18 miles at marathon pace + 30s, inc 10 min warm up, 10 min cool down
Week 9		Intervals 5mi 01:00:00 1600m at 10K pace - 15s, 2 min recovery, 3200m at 10K pace, 4 min recovery, 2 x 800m at 10K - 30s, 2 min recovery interval, plus 10 min warm up inc bum kicks and knee lifts and 10 min cool down			Tempo 6mi 01:00:00 1 mile easy, 4 miles at 10K pace + 15s, 1 mile easy		Long Run 20mi 02:35:00 20 miles at marathon pace + 30s, inc 10 min warm up, 10 min cool down
Week 10		Intervals 5mi 01:00:00 3 x (2 x 1200m at 10K pace - 15s, 2 min recovery interval) 4 min recovery intervals, plus 10 min warm up inc bum kicks and knee lifts and 10 min cool down			Tempo 10mi 01:00:00 10 miles at marathon pace		Long Run 15mi 01:54:00 15 miles at marathon pace + 20s, inc 10 min warm up, 10 min cool down
Week 11		Intervals 5mi 01:00:00 1km at 10K pace -15s, 2km, 1km, 1km, 2 min recovery intervals, plus 10 min warm up inc bum kicks and knee lifts and 10 min cool down			Tempo 6mi 01:00:00 1 mile easy, 5 miles 10K pace + 15s		Long Run 20mi 02:35:00 20 miles at marathon pace + 30s, inc 10 min warm up, 10 min cool down
Week 12		Intervals 5mi 01:00:00 3 x 1600m at 10K pace - 15s, 2 min recovery intervals, plus 10 min warm up inc bum kicks and knee lifts and 10 min cool down			Tempo 10mi 01:00:00 10 miles at marathon pace		Long Run 15mi 01:51:00 15 miles at marathon pace + 10s, inc 10 min warm up, 10 min cool down
Week 13		Intervals 5mi 01:00:00 10 x 400m at 10K pace - 45s, 2 min recovery intervals, plus 10 min warm up inc bum kicks and knee lifts and 10 min cool down			Tempo 8mi 01:00:00 8 miles at marathon pace		Long Run 20mi 02:30:00 20 miles at marathon pace + 15s, inc 10 min warm up, 10 min cool down
Week 14		Intervals 5mi 01:00:00 8 x 800m at 10K pace - 45s, 90s recovery intervals, plus 10 min warm up inc bum kicks and knee lifts and 10 min cool down			Tempo 5mi 01:00:00 5 miles at 10K pace + 15s		Long Run 13mi 01:34:00 13 miles at marathon pace, inc 10 min warm up, 10 min cool down
Week 15		Intervals 5mi 01:00:00 5 x 1000m at 10K pace - 15s, 2 min recovery intervals, plus 10 min warm up inc bum kicks and knee lifts and 10 min cool down			Tempo 6mi 01:00:00 2 miles easy, 3 miles @ 10K pace, 1 mile easy		Long Run 10mi 01:13:00 10 miles at marathon pace, inc 10 min warm up, 10 min cool down
Week 16		Intervals 5mi 01:00:00 6 x 400m at 10K pace - 45s, 2 min recovery intervals, plus 10 min warm up inc bum kicks and knee lifts and 10 min cool down			Tempo 3mi 01:00:00 3 miles at marathon pace		Long Run 26mi 03:10:00 Marathon!

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