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Marathon Training Plan

P&D Advanced marathoning upto 55 miles pw.

Weekly totals listed on Mondays (always a rest day).

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	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1	33mi Mesocycle 1 -Endurance		Tempo 8mi 8 miles with 4 miles 15K to HM race pace	9mi		Recovery Run 4mi	Medium Long Run 12mi
Week 2	36mi Mesocycle 1 -Endurance	Fartleks 8mi 8 miles with 10 x 100m strides		10mi		Recovery Run 5mi	Marathon Pace 13mi 8 miles @ marathon pace
Week 3	40mi Mesocycle 1 -Endurance	10mi	Recovery Run 4mi	Tempo 8mi 8 miles with 4 miles 15K to HM race pace		Recovery Run 4mi	Medium Long Run 14mi
Week 4	42mi Mesocycle 1 -Endurance	Fartleks 8mi 8 miles with 10 x 100m strides	Recovery Run 5mi	10mi		Recovery Run 4mi	Medium Long Run 15mi
Week 5	45mi Mesocycle 1 -Endurance	Tempo 9mi 9 miles with 5 miles 15K to HM pace	Recovery Run 5mi	10mi		Recovery Run 5mi	Marathon Pace 16mi 10 miles @ marathon pace
Week 6	Recovery Run 37mi Recovery week	Fartleks 8mi 8 miles with 10 x 100m strides	Recovery Run 5mi	8mi		Recovery Run 4mi	Medium Long Run 12mi
Week 7	50mi Mesocycle 2 -LT Endurance	Tempo 10mi 10 miles with 5 miles @ 15K to HM pace	Recovery Run 4mi	Medium Long Run 11mi		Fartleks 7mi 7 miles with 8 x 100m strides	Long Run 18mi
Week 8	54mi Mesocycle 2 -LT Endurance	Recovery Run 7mi 7 miles with 6 x 100m strides	Medium Long Run 12mi		Tempo 10mi 10 miles with 6 miles at 15K or HM pace	Recovery Run 5mi	Long Run 20mi
Week 9	48mi Mesocycle 2 -LT Endurance	Recovery Run 6mi	Medium Long Run 14mi	Recovery Run 6mi		Recovery Run 6mi 6 miles with 6 x 100m strides	Marathon Pace 16mi 16 miles with 12 miles at marathon pace
Week 10	Recovery Run 43mi Recovery week	8mi	Intervals 8mi 8 miles with 5 x 800m @ 5K pace jog to 90% interval time between	Recovery Run 5mi		Fartleks 8mi 8 miles with 8 x 100m strides	Medium Long Run 14mi
Week 11	55mi Mesocycle 2 -LT Endurance	Recovery Run 7mi 7 miles with 6 x 100m strides	Tempo 11mi 11 miles with 7 miles at 15K to HM pace		Medium Long Run 12mi	Recovery Run 5mi	Long Run 20mi
Week 12	55mi Mesocycle 3 - Race prep	Intervals 8mi 8 miles with 5 x 600 at 5K pace with jog recoveries 50-90% interval time	Medium Long Run 12mi		Recovery Run 5mi 5 miles with 6 x 100m strides	Race Pace 13mi 8-15K tune up race total 9-13 miles	Long Run 17mi
Week 13	52mi Mesocycle 3 - Race prep	8mi	Intervals 9mi 9 miles with 5 x 1000m at 5K race pace 50-90% interval time jog recovery		Medium Long Run 12mi	Recovery Run 5mi	Marathon Pace 18mi 18 miles with 14 miles at marathon race pace
Week 14	53mi Mesocycle 3 - Race prep	Intervals 8mi 8 miles with 5 x 600 at 5K pace jog recovery 50-90% interval time	Long Run 11mi		Recovery Run 4mi 4 miles with 6 x 100m strides	Race Pace 13mi 8-15K tune up race total 9-13 miles	Long Run 17mi
Week 15	52mi Mesocycle 3 - Race prep	Recovery Run 7mi 7 miles with 6 x 100m strides	Intervals 10mi 10 miles with 4 x 1200m at 5K pace jog recovery 50-90% interval time		Medium Long Run 11mi	Recovery Run 4mi	Long Run 20mi
Week 16	Easy 45mi Mesocycle 4 - Taper	Intervals 8mi 8 miles with 5 x 600 at 5K pace jog recovery 50-90% interval time	Recovery Run 6mi		Recovery Run 4mi 4 miles with 6 x 100m strides	Race Pace 11mi 8 to 10K tune up race total 9-11 miles	Long Run 16mi
Week 17	Easy 32mi Mesocycle 4 - Taper	Fartleks 7mi 7 miles with 8 x 100m strides	Intervals 8mi 8 mies with 3 x 1600m at 5K rce pace jog recoveries 50-90% interval time		Recovery Run 5mi 5 miles with 6 x 100m strides		Medium Long Run 12mi
Week 18	Easy 22mi Mesocycle 4 - Taper	Recovery Run 6mi	Marathon Pace 7mi Dress rehearsal 7 miles with 2 miles marathon race pace		Recovery Run 5mi 5 miles with 6 x 100m strides	Recovery Run 4mi	Race 26.2mi

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