Marathon Training Plan

Hal Higdon 24 week Marathon Plan

	Day 1	Day 3	Day 4	Day 6	Day 7
Week 1				3mi VLM - training	Turbo Trainer 0mi 00:30:00 VLM - training
Week 2	Tempo 0mi 00:30:00 VLM - training	Long Run 7mi VLM - training		5mi VLM - training	Turbo Trainer 0mi 00:35:00 VLM - training
Week 3	3mi VLM - training	Long Run 5mi VLM - training		5mi VLM - training	Turbo Trainer 0mi 00:35:00 VLM - training
Week 4	Tempo 3mi VLM - training	Long Run 9mi VLM - training		4mi VLM - training	Turbo Trainer 0mi 00:35:00 VLM - training
Week 5	Tempo 0mi 00:35:00 VLM - training	Long Run 10mi VLM - training		6mi VLM - training	Turbo Trainer 0mi 00:40:00 VLM - training
Week 6	4mi VLM - training	Long Run 8mi VLM - training		7mi VLM - training	Turbo Trainer 0mi 00:40:00 VLM - training
Week 7	Tempo 4mi VLM - training	Long Run 12mi VLM - training		5mi VLM - training	Turbo Trainer 0mi 00:40:00 VLM - training
Week 8	5mi VLM - training	Long Run 13mi VLM - training		7mi VLM - training	Turbo Trainer 0mi 00:45:00 VLM - training
Week 9	Tempo 4mi VLM - training	Race 3.1mi VLM - training - Park run		8mi VLM - training	Turbo Trainer 0mi 00:45:00 VLM - training
Week 10	Tempo 0mi 45:00:00 VLM - training	15mi VLM - training -		6mi VLM - training	Turbo Trainer 0mi 00:45:00 VLM - training
Week 11	6mi VLM - training	16mi VLM - training -		8mi VLM - training	Turbo Trainer 0mi 00:50:00 VLM - training
Week 12	Tempo 5mi VLM - training		Race 6.2mi VLM - training -	9mi VLM - training	Turbo Trainer 0mi 00:50:00 VLM - training
Week 13	Tempo 0mi 50:00:00 VLM - training	17mi VLM - training -		6mi VLM - training	Turbo Trainer 0mi 00:50:00 VLM - training
Week 14	6mi VLM - training	18mi VLM - training -		9mi VLM - training	Turbo Trainer 0mi 00:55:00 VLM - training
Week 15	Tempo 6mi VLM - training	13mi VLM - training -		10mi VLM - training	Turbo Trainer 0mi 00:55:00 VLM - training
Week 16	Tempo 0mi 55:00:00 VLM - training	20mi VLM - training -		7mi VLM - training	Turbo Trainer 0mi 00:55:00 VLM - training
Week 17	7mi VLM - training		Race 13mi VLM - training - HBA	10mi VLM - training	Turbo Trainer 0mi VLM - training
Week 18	Tempo 7mi VLM - training	22mi VLM - training -		8mi VLM - training	Turbo Trainer 0mi VLM - training
Week 19	8mi VLM - training	Race 6.2mi VLM - training -		10mi VLM - training	Turbo Trainer 0mi VLM - training
Week 20	Tempo 0mi 60:00:00 VLM - training		Race 20mi VLM - training - HBA	6mi VLM - training	Turbo Trainer 0mi 00:50:00 VLM - training
Week 21	6mi VLM - training	12mi VLM - training -		4mi VLM - training	Turbo Trainer 0mi 00:40:00 VLM - training
Week 22	4mi VLM - training	8mi VLM - training	Turbo Trainer 0mi 01:00:00 VLM - training	5mi VLM - training	Turbo Trainer 0mi 00:30:00 VLM - training
Week 23		2mi VLM - training

Marathon Training Plan

Hal Higdon 24 week Marathon Plan

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