Marathon Training Plan

Brain Training

4 runs per week

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	Day 2	Day 4	Day 5	Day 6	Day 7
Week 1	Intervals 6mi	Easy 3.5mi 3.5 miles base 2 x 20 secs high knees 2 x 20 secs Bounding			Long Run 5mi base pace
Week 2	Intervals 6mi	Easy 4mi 4 x base miles 2 x 20 secs stiff legs 2 x 20 secs No arms			Long Run 6mi base pace
Week 3	Intervals 6mi	Easy 3mi 3 miles base 20 secs 1 leg hop 20 secs High Knees			Long Run 4mi base pace
Week 4	Intervals 6mi	Easy 4.5mi 4.5 miles base 2 x 20 secs high knees 2 x 20 secs bounding			Long Run 7mi base pace
Week 5	Intervals 6mi	Easy 5mi 5 miles base pace 2 x 20 secs stiff legs 2 x 20 secs No arms			Long Run 8mi base pace
Week 6	Intervals 6mi	Easy 6mi 6 miles base pace 2 x 20 secs hill sprints 2 x 20 secs 1 leg hop		Tempo 4.5mi 1 mile wu @ recovery 2 x 1 mile @10k with 2 min recovery 1 mile wd @recovery	Long Run 9mi base pace
Week 7	Intervals 6mi	Easy 4mi 4 miles base pace 20 secs high knees 20 secs Bounding		Tempo 5.5mi 1 mile wu @ recovery 3 x 1 mile @10k with 2 min recovery 1 mile wd @recovery	Long Run 6mi base pace
Week 8	Intervals 6mi	Easy 6mi 6 miles base pace 2 x 20 secs base pace 2 x 20 secs no arms		Tempo 7mi 1 mile wu @ recovery 4 x 1 mile @10k with 2 min recovery 1 mile wd @recovery	Long Run 10mi base pace
Week 9	Intervals 6mi	Easy 6mi 6 miles base pace 2 x 20 secs stiff legs 2 x 20 secs no arms		Tempo 5.5mi 1 mile wu @ recovery 3 x 1 mile @10k with 2 min recovery 1 mile wd @recovery	Long Run 11mi base pace
Week 10	Intervals 6mi	Easy 6mi 6 miles base pace 2 x 20 secs hill sprints 2 x 20 secs 1 leg hop		Tempo 5mi 1 mile wu @ recovery 3 miles @10k 1 mile wd @recovery	Long Run 12mi base pace
Week 11	Intervals 6mi	Easy 4.5mi 4.5 miles base pace 20 secs high knees 20 secs bounding		Race 5.1mi 1 mile wu @recovery 5k race/time trial 1 mile wd @recovery	Tempo 5mi 1 mile wu @ recovery 3 miles @10k 1 mile wd @recovery
Week 12	Intervals 6mi	Easy 7mi 7 miles base pace 2 x 20 secs high knees 2 x 20 secs bounding		Tempo 5mi 1 mile wu @ recovery 3 miles @10k 1 mile wd @recovery	Long Run 12mi 6 miles @base increase pace to run last mile @ HM pace
Week 13	Intervals 6mi	Easy 7mi 7 miles base pace 2 x 20 secs stiff legs 2 x 20 secs no arms		Tempo 6mi 1 mile wu @ recovery 4 mile @10k 1 mile wd @ recovery	Long Run 14mi base pace
Week 14	Intervals 6mi	Easy 7mi 7 miles base pace 20 secs hill sprints 20 secs 1 leg hop		Tempo 6.5mi 1 mile wu @ recovery 4.5 miles @10k 1 mile wd @recovery	Long Run 13mi 7 miles @base increase pace to run last mile @ HM pace
Week 15	Intervals 6mi	Easy 5mi 5 miles base pace 2 x 20 secs stiff legs 2 x 20 secs no arms		Tempo 5.5mi 1 mile wu @ recovery 3.5 mile @10k 1 mile wd @ recovery	Race 8.2mi 1 mile wu @recovery 10k race or time trial 1 mile wd @recovery
Week 16	Intervals 6mi	Easy 8mi 8 miles base pace 2 x 20 secs stiff legs 2 x 20 secs no armes		Tempo 7mi 1 mile wu @ recovery 5 miles @ hm pace 1 mile wd @recovery	Long Run 16mi base pace
Week 17	Intervals 6mi	Easy 8mi 8 miles base pace 2 x 20 secs stiff legs 2 x 20 secs no arms		Tempo 7mi 1 mile wu @ recovery 5 mile @ hm 1 mile wd @recovery	Long Run 10mi 1 mile wu @ recovery pace 8 miles @ mara pace 1 mile wd @recovery pace
Week 18	Intervals 6mi	Easy 9mi 9 miles base pace 2 x 20 secs hill sprints 2 x 20 secs 1 leg hop		Tempo 9mi 1 mile wu @ recovery 2 x 1 mile @10k with 2 min recovery 1 mile wd @recovery	Long Run 18mi base pace
Week 19		Easy 7mi 7 miles base pace 2 x 20 secs high knees 2 x 20 secs bounding		Tempo 7mi 1 mile wu @ recovery 5 mile @ hm 1 mile wd @recovery	Race 15.1mi 1 mile wu @ recovery pace Half Mara race or time trial 1 mile wd @recovery pace
Week 20	Intervals 6mi	Easy 6mi 6 miles base pace 20 secs stiff legs 20 secs no arms		Tempo 9mi 1 mile wu @ recovery 7 miles @hm pace 1 mile wd @recovery	Long Run 6mi 12 miles @base pace
Week 21	Easy 6mi 6 miles @ base pace 20 secs Stifflegged run 20 secs No arms run	Easy 6mi 6 miles base pace 20 secs stiff legs 20 secs no arms	Tempo 4mi 1 mile wu @recovery pace 2 miles @HM pace 1 mile wd @ recovery pace		Race 26.2mi Goal Marathon

Marathon Training Plan

Brain Training

Free training & racing tools for runners, cyclists, swimmers & walkers.