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Marathon Training Plan
P&D 55-70mpw 12 week schedule
From Advanced Marathoning 2nd EditionSign 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 |
8mi
with 10x100m strides
|
11mi
|
Recovery Run
5mi
|
11mi
|
Recovery Run
5mi
|
Marathon Pace
15mi
15 miles with 8@MP
|
|
| Week 2 |
12mi
|
11mi
|
Recovery Run
5mi
|
Tempo
9mi
with 4@15k to HMP
|
Recovery Run
5mi
|
Long Run
17mi
Start at MP 20% and increase to MP 10%
|
|
| Week 3 |
9mi
with 10x100m strides
|
14mi
|
Recovery Run
5mi
|
12mi
|
Recovery Run
5mi
|
Marathon Pace
17mi
15 miles with 10@MP
|
|
| Week 4 |
13mi
|
15mi
|
Recovery Run
5mi
|
Tempo
10mi
with 5@15k to HMP
|
Recovery Run
5mi
|
Long Run
18mi
Start at MP 20% and increase to MP 10%
|
|
| Week 5 |
8mi
with 10x100m strides
|
15mi
|
Recovery Run
5mi
|
Tempo
10mi
with 4@15k to HMP
|
7mi
|
Long Run
17mi
Start at MP 20% and increase to MP 10%
|
|
| Week 6 |
Recovery Run
6mi
am
Recovery Run
4mi
pm
|
Intervals
11mi
5x1200m @5k pace
jog 50-90% of interval time between reps
|
15mi
|
10mi
|
Recovery Run
6mi
|
Marathon Pace
18mi
15 miles with 12@MP
|
|
| Week 7 |
9mi
with 10x100m strides
|
15mi
|
Recovery Run
7mi
|
Tempo
12mi
with 7@15k to HMP
|
Recovery Run
6mi
|
Long Run
21mi
Start at MP 20% and increase to MP 10%
|
|
| Week 8 |
Intervals
9mi
5x600m @ 5k pace
Jog 50-90% of interval time between reps
|
15mi
|
Recovery Run
7mi
with 6x100m strides
|
Recovery Run
6mi
|
Race
6.2mi
8-10k tune up race
|
Long Run
18mi
Start at MP 20% and increase to MP 10%
|
|
| Week 9 |
Recovery Run
6mi
am
Recovery Run
4mi
pm
|
Intervals
11mi
6x1000m @ 5k pace
Jog 50-90% of interval time between reps
|
15mi
|
8mi
|
Recovery Run
6mi
|
Long Run
20mi
Start at MP 20% and increase to MP 10%
|
|
| Week 10 |
Intervals
8mi
5x600m @ 5k pace
Jog 50-90% of interval time between reps
|
12mi
|
Recovery Run
6mi
with 6x100m strides
|
Recovery Run
5mi
|
Race
6.2mi
8-10k tune up race
|
Long Run
17mi
Start at MP 20% and increase to MP 10%
|
|
| Week 11 |
8mi
with 10x100m strides
|
Recovery Run
4mi
|
Intervals
8mi
3x1600m @ 5k pace
Jog 50-90% of interval time between reps
|
Recovery Run
5mi
|
Recovery Run
6mi
with 10x100m strides
|
13mi
|
|
| Week 12 |
Recovery Run
7mi
|
Marathon Pace
7mi
with 2@MP
|
Recovery Run
5mi
|
Recovery Run
5mi
with 6x100m strides
|
Recovery Run
4mi
|
Race
26.2mi
|