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Marathon Training Plan

ASICS sub 3:30 Marathon Training Plan

Dillthedog's VMLM 2015 plan, not that I expect to get under 3:30, but we can still do the training, right?

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	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1	Easy 3mi 00:27:00 9:00 min mile	Intervals 5mi 1m jog then 4 x 800m at 10k pace (approx 3:30) with 400m or 180 sec recoveries then 1m jog	Tempo 4mi 00:34:00 8:30 pace	Marathon Pace 4mi 00:34:00 4miles at 9:00 min/mile pace with middle 2 miles at marathon pace (sub 8:00 min/mile)			Easy 8mi 01:12:00 9:00 min mile
Week 2		Intervals 4mi 1m jog then 12 x 200m at 5k pace (approx 45 - 50 secs) with 200m or 90 sec recoveries then 1m jog	Tempo 5mi 00:42:00 8:30 pace	Tempo 5mi 1m jog then 3miles at hm pace (22 mins) then 1m jog		Parkrun 3.1mi	Easy 12mi 01:48:00 9:00 min mile
Week 3		Intervals 6mi 1m jog then 3 x 1m or 1600m at 10k pace (approx 7 mins) with 400m or 3 min jog recoveries then 1m jog	Steady-State 6mi 00:51:00 8:30 pace	Progressive 6mi starting at 9:00 min/mile and each mile faster with last two miles inside 8:00 min / mile		Hill Work 4mi	Steady-State 13mi 01:51:00 8:30 min/mile
Week 4		Intervals 6mi 1m jog then 5 x 1000m at 10k pace (approx 4:15) with 200m or 90 sec recoveries then 1m jog	Easy 7mi 01:03:00 9:00 min miles	Tempo 7mi 01:00:00 alternating 9:00 and 8:00 min miles		Easy 4mi 00:36:00	Marathon Pace 14mi 01:59:00 first 7 miles in 63 mins, last 7 miles at marathon pace in 56 mins
Week 5		Intervals 6mi 1m jog then 12 x 400m at 5k pace (approx 95 - 100) with 200m or 90sec recoveries, then 1m jog	Easy 8mi 01:12:00 9:00 min mile	Tempo 6mi 1m jog then 4m at hm pace (approx 30 mins) then 1m jog		Parkrun 3.1mi	Easy 16mi 02:24:00 9:00 pace
Week 6		Intervals 5mi 1m jog then 16 x 200m at approx mile/5k pace (approx 45-50 secs) with 200m or 90 sec jog recoveries then 1m jog	Easy 10mi 01:30:00 9:00 min mile	Tempo 7mi 1m jog then 5m at hm pace (approx 37 mins) then 1m jog		Easy 3mi with strides	Race 13mi half marathon
Week 7		Intervals 5mi 1m jog then 16 x 200m at mile/5k pace (approx 45-50 secs) with 200m jog recoveries then 1m jog	Easy 10mi 01:30:00 9:00 min/mile	Tempo 7mi 1m jog then 5m at half marathon pace (approx 37 mins) then 1m jog		Parkrun 3.1mi	Steady-State 17mi 02:24:00 8:30 pace
Week 8		Intervals 7mi 1m jog then 4 x 1m at 10k pace (approx 7:00) with 400m (or 2:30/min) jog recoveries, then 1m jog	Easy 7mi 01:03:00 9:00 min/mile	Easy 11mi 01:39:00 9:00 min/mile		Easy 4mi 00:36:00 9:00 min/mile	Marathon Pace 16mi 02:16:00 first 8 miles easy at 9:00 min/mile in 72 mins, last 8 miles at marathon pace in 64 mins
Week 9		Intervals 7mi 1m jog then 6 x 1000m at 10k pace (approx 4:15) with 200m or 90 sec jog recoveries then 1m jog	Tempo 10mi 01:30:00 9:00min/mile	Tempo 7mi 01:00:00 alternating between 9:00 and 8:00 min/mile		Parkrun 3.1mi	Long Run 20mi 03:00:00 9:00 mile pace
Week 10		Intervals 9mi 1m jog then 8 x 800m at 10k pace (approx 3:30) then 200m or 90 sec jog recoveries, then 1m jog	Steady-State 7mi 01:00:00 8:30 min/mile	Marathon Pace 5mi 1m jog then 3m at marathon pace (24 mins) then 1m jog		Easy 3mi 00:27:00 with strides	Tempo 15mi at half marathon pace with 1m warm up and cool down
Week 11		Fartleks 6mi	Easy 6mi 00:54:00 9:00 min mile	Progressive 7mi 01:00:00 starting at slower than 9:00 min mile and getting faster with last few miles sub 8:00 min mile		Parkrun 3.1mi	Tempo 20mi 02:50:00 first 10 miles easy in 90 mins, last 10m at marathon pace in 80 mins
Week 12		Intervals 8mi 1m jog then 15 x 400m at 5k pace (approx 95-100 secs) with 200m (or 90 secs) jog recoveries then 1m jog	Easy 10mi 01:30:00 9:00 / mile	Tempo 9mi 9:00 / mile alternating with 8:00 / mile		Easy 4mi 00:36:00 9:00 / mile	Long Run 22mi 03:18:00 9:00 / mile
Week 13		Intervals 8mi 1m jog then 5 x 1m (approx 7:00) with 400m (or 2:30min) jog recoveries then 1m jog	Easy 9mi 01:21:00 9:00 min/mile	Tempo 7mi 1m jog then 5m at marathon pace (approx 40) then 1m jog		Parkrun 3.1mi	Steady-State 20mi 02:50:00 in 8:30 min/mile
Week 14		Intervals 9mi 1m jog then 10 x 800m at 10k speed (approx 3:30 mins) with 200m or 90sec jog recoveries then 1m jog	Steady-State 8mi 01:08:00 8:30 pace	Tempo 6mi 1m jog then 4m at half marathon pace (approx 30 mins) then 1m jog		Parkrun 3.1mi	Steady-State 15mi 02:07:00 8:30 pace
Week 15		Intervals 5mi 1m jog then 10 x 400m at 95-100 secs with 100m jog recoveries then 1m jog	Easy 6mi 00:54:00 9:00 min mile	Tempo 5mi 1m jog, 3m at half marathon pace (approx 22 mins) then 1m jog		Easy 3mi 00:27:00	Steady-State 10mi 8:30 min/mile
Week 16		Easy 4mi 00:36:00 1m jog then 12 x 200m at 5k speed (in approx 45-50 secs) with 200m (or 1 min) jog recoveries then 1m jog	Easy 4mi 00:36:00 With 4 marathon pace 100m strides	Easy 3mi 00:27:00 With 3 marathon pace 100m strides		Easy 2mi 00:18:00 In racing kit with 2 marathon pace 100m strides

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