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Marathon Training Plan
P&Ds 55 to 70 adjusted and in KM's (Actually 100-115km)
Starts off with slightly longer Sunday Runs so more like 60-70mi (100 to 115km). Option to rest on MondaysSign In or Register to add this to your Fetch training planner.
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 |
Recovery Run
6mi
Rec @ 5:00/km
|
Tempo
9mi
LT 7k @ 3:45 pace
|
Recovery Run
5mi
5:00/km
|
Steady-State
8.7mi
4:40km
|
Recovery Run
5mi
Rec @ 5:00/km
|
Medium Long Run
11.2mi
@ 4:25/km
|
Long Run
17.4mi
4:20km
|
| Week 2 |
Recovery Run
6mi
Rec @ 5:00/km
|
Steady-State
8.7mi
4:45 pace 10x100m strides
|
Recovery Run
5mi
5:00/km
|
Steady-State
8.7mi
4:40km
|
Recovery Run
5mi
Rec @ 5:00/km
|
Marathon Pace
18.6mi
13km @ 3:50km
4:20/km
|
Medium Long Run
11.8mi
@ 4:25/km
|
| Week 3 |
Recovery Run
6mi
Rec @ 5:00/km
|
Medium Long Run
11.2mi
@ 4:25 pace
|
Recovery Run
5mi
5:00/km
|
Tempo
8.7mi
LT 6km @ 3:40/km
|
Recovery Run
5mi
Rec @ 5:00/km
|
Medium Long Run
13mi
@ 4:25/km
|
Long Run
18.6mi
@ 4:20/km
|
| Week 4 |
Recovery Run
6mi
Rec @ 5:00/km
|
Steady-State
8.7mi
4:45 pace 10x100m strides
|
Recovery Run
5mi
5:00/km
|
Medium Long Run
11.2mi
4:25/km
|
Recovery Run
5mi
Rec @ 5:00/km
|
Medium Long Run
14.3mi
@ 4:25/km
|
Long Run
19.9mi
@ 4:20/km
|
| Week 5 |
Recovery Run
6mi
Rec @ 5:00/km
|
Tempo
8.7mi
LT 8k @ 3:45 pace
|
Recovery Run
5mi
5:00/km
|
Medium Long Run
11.8mi
4:25/km
|
Recovery Run
5mi
Rec @ 5:00/km
|
Medium Long Run
14.3mi
@ 4:25/km
|
Marathon Pace
18.6mi
4:20/km & 16km @ 3:50km
|
| Week 6 |
Recovery Run
6mi
Rec @ 5:00/km
Rest
0mi
Recovery Week
|
Steady-State
8.7mi
4:45 pace 10x100 strides
|
Recovery Run
5mi
5:00/km
|
Steady-State
9.9mi
4:40/km
|
Recovery Run
5mi
Rec @ 5:00/km
|
Medium Long Run
11.8mi
@ 4:25/km
|
Long Run
15.5mi
@ 4:20/km
|
| Week 7 |
Recovery Run
6mi
Rec @ 5:00/km
|
Tempo
9.9mi
LT 8k @ 3:45 pace
|
Recovery Run
5mi
5:00/km
|
Medium Long Run
11.2mi
4:25/km
|
Steady-State
6.8mi
4:40/km 10x100m strides
|
Medium Long Run
14.3mi
@ 4:25/km
|
Long Run
22.4mi
4:20km
|
| Week 8 |
Recovery Run
6mi
Rec @ 5:00/km
|
Steady-State
9.3mi
4:40 pace
|
Recovery Run
5mi
5:00/km
|
Tempo
11.2mi
LT 10km @ 3:40/km
|
Recovery Run
6.2mi
5:00 pace
|
Medium Long Run
14.3mi
@ 4:25/km
|
Long Run
19.9mi
@ 4:20/km
|
| Week 9 |
Recovery Run
6mi
Rec @ 5:00/km
|
Tempo
11.2mi
LT 10k @ 3:40 pace
|
Recovery Run
5mi
5:00/km
|
Medium Long Run
12.4mi
4:25/km
|
Recovery Run
6.8mi
5:00/km 6x100 strides
|
Medium Long Run
14.9mi
@ 4:25/km
|
Marathon Pace
16.2mi
4:20/km & 19km @ 3:50km
|
| Week 10 |
Recovery Run
6mi
Rec @ 5:00/km
Rest
0mi
Recovery Week
|
Steady-State
8.7mi
4:45 pace
|
Recovery Run
5mi
5:00/km
|
Medium Long Run
12.4mi
4:25/km
|
Steady-State
8.1mi
4:40/km 10x100 strides
|
Intervals
8.7mi
5x1km 5k pace 2:30 recovery
|
Long Run
14.9mi
@ 4:20/km
|
| Week 11 |
Recovery Run
6mi
Rec @ 5:00/km
|
Steady-State
8.7mi
4:40 pace
|
Recovery Run
5mi
5:00/km
|
Medium Long Run
11.8mi
LT 11km @ 3:40/km
|
Recovery Run
5mi
5:00 pace
|
Medium Long Run
14.9mi
@ 4:25/km
|
Long Run
21.7mi
@ 4:20/km
|
| Week 12 |
Recovery Run
6mi
Rec @ 5:00/km
|
Intervals
8.7mi
5x1km @5k pace
|
Recovery Run
9.9mi
5:00/km
|
Recovery Run
5mi
5:00/km
|
Recovery Run
5mi
5:00 pace
|
Medium Long Run
14.3mi
@ 4:25/km
|
Long Run
18mi
@ 4:20/km
|
| Week 13 |
Recovery Run
6mi
Rec @ 5:00/km
|
Intervals
8.7mi
5x1km @5k pace
|
Recovery Run
9.9mi
5:00/km
|
Medium Long Run
11.8mi
4:25/km
|
Recovery Run
5mi
5:00 pace
|
Medium Long Run
14.9mi
@ 4:25/km
|
Marathon Pace
18mi
4:20/km & 21km @ 3:50km
|
| Week 14 |
Recovery Run
6mi
Rec @ 5:00/km
|
Intervals
8.7mi
5x1km @5k pace
|
Recovery Run
6.2mi
5:00/km 6x100 strides
|
Medium Long Run
14.3mi
@ 4:25/km
|
Recovery Run
5mi
5:00 pace
|
parkrun
9.3mi
10k 4:20/km
|
Race
0mi
half or 10k
Long Run
16.8mi
@ 4:20/km
|
| Week 15 |
Recovery Run
6mi
Rec @ 5:00/km
|
Steady-State
6.8mi
@ 4:40 pace
|
Medium Long Run
14.3mi
4:25/km
|
Steady-State
8.1mi
4:40/km 8 x 100m strides
|
Recovery Run
5mi
5:00 pace
|
Intervals
11.2mi
4x1.5km @5k pace
3:00 recovery
|
Long Run
19.9mi
@ 4:20/km
|
| Week 16 |
Recovery Run
6mi
Rec @ 5:00/km
|
Steady-State
6.8mi
4:40 pace 10x100 strides
|
Medium Long Run
5mi
5:00/km 6x100 strides
|
Recovery Run
5mi
5:00/km
|
Recovery Run
5mi
5:00 pace
|
Medium Long Run
11.8mi
@ 4:25/km
|
Race
0mi
Alloa half mar
Long Run
16.8mi
@ 4:20/km
|
| Week 17 |
Recovery Run
6mi
Rec @ 5:00/km
|
Recovery Run
6.8mi
5:00 pace 10x100 strides
|
Recovery Run
5mi
5:00/km
|
Intervals
8mi
3 1600m 5k pace
|
Recovery Run
5mi
5:00/km 8x100 strides
|
Recovery Run
3.7mi
@ 5:00/km
|
Medium Long Run
13mi
@ 4:20/km
|
| Week 18 |
Rest
0mi
|
Recovery Run
6.8mi
5:00 pace
|
Recovery Run
5mi
5:00/km
|
Marathon Pace
6.8mi
3k MP Dress Rehearsal
|
Rest
0mi
|
Recovery Run
3.7mi
@ 5:00/km
|
Race
26.2mi
02:39:59 |