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Marathon Training Plan

P&D up to 55 miles per week

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	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1	0mi 17 weeks to go 0mi Rest or x train	Tempo 8mi Lactate threshold. 8 miles with 4 at 15k-21k pace	0mi Rest or xtrain	9mi	0mi Rest or xtrain	Recovery Run 4mi	Medium Long Run 12mi
Week 2	0mi Rest or x train 0mi 16 weeks to go	8mi General aerobic with 10x 100m stride	0mi Rest or xtrain	10mi	0mi Rest or xtrain	Recovery Run 5mi	Medium Long Run 13mi 13 with 8 at marathon pace
Week 3	0mi 15 weeks to go 0mi Rest or x train	10mi	Recovery Run 4mi	Tempo 8mi Lactate threshold. 8 miles with 4 at 15k-21k pace	0mi Rest or xtrain	Recovery Run 4mi	Medium Long Run 14mi
Week 4	0mi 14 weeks to go 0mi Rest or x train	8mi General aerobic with 10x 100m stride	Recovery Run 5mi	10mi	0mi Rest or xtrain	Recovery Run 4mi	Medium Long Run 15mi
Week 5	0mi 13 weeks to go 0mi Rest or x train	Tempo 9mi Lactate threshold. 9 miles with 5 at 15k-21k pace	Recovery Run 5mi	10mi	0mi Rest or xtrain	Recovery Run 5mi	Long Run 16mi with 10 at marathon pace
Week 6	0mi 12 weeks to go 0mi Rest or x train	8mi General aerobic with 10x 100m stride	Recovery Run 5mi	8mi	0mi Rest or xtrain	Recovery Run 4mi	Medium Long Run 12mi
Week 7	0mi 11 weeks to go 0mi Rest or x train	Tempo 10mi Lactate threshold. 10 miles with 5 at 15k-21k pace	Recovery Run 4mi	Medium Long Run 11mi	0mi Rest or xtrain	7mi General aerobic with 8x 100m stride	Long Run 18mi
Week 8	0mi 10 weeks to go 0mi Rest or xtrain	Recovery Run 7mi with 6x 100m strides	Medium Long Run 12mi	0mi Rest or xtrain	Tempo 10mi Lactate threshold. 10 miles with 6 at 15k-21k pace	Recovery Run 5mi	Long Run 20mi
Week 9	0mi 9 weeks to go 0mi Rest or xtrain	Recovery Run 6mi	Medium Long Run 14mi	Recovery Run 6mi	0mi Rest or xtrain	6mi General aerobic with 6x 100m stride	Long Run 16mi with 12 at marathon pace
Week 10	0mi 8 weeks to go 0mi Rest or xtrain	8mi	Intervals 8mi 8 miles with 5x 800m @5k pace jog 50-90% interval between	Recovery Run 5mi	0mi Rest or xtrain	8mi General aerobic with 8x 100m stride	Medium Long Run 14mi
Week 11	0mi 7 weeks to go 0mi Rest or xtrain	Recovery Run 7mi with 6x 100m strides	Tempo 11mi 11 with 7 miles at 15-21k race pace	0mi Rest or xtrain	Medium Long Run 12mi	Recovery Run 5mi	Long Run 20mi
Week 12	0mi 6 weeks to go 0mi Rest or xtrain	Intervals 8mi 8 miles with 5x 600m @5k pace jog 50-90% interval between	Medium Long Run 12mi	0mi Rest xtrain	Recovery Run 5mi with 6x 100m strides	Race 13mi 8-15k tune up race	Long Run 17mi
Week 13	0mi 5 weeks to go 0mi Rest or xtrain 0mi Days	8mi	Intervals 9mi 9 miles with 5x 1000m @5k pace jog 50-90% interval between	0mi Rest xtrain	Medium Long Run 12mi	Recovery Run 5mi	Long Run 18mi with 14 at marathon pace
Week 14	0mi 4 weeks to go 0mi Rest or xtrain	Intervals 8mi 8 miles with 5x 600m @5k pace jog 50-90% interval between	Medium Long Run 11mi	0mi Rest xtrain	Recovery Run 4mi with 6x 100m strides	Race 13mi 8-15k tune up race	Long Run 17mi
Week 15	0mi 3 weeks to go 0mi Rest or xtrain	Recovery Run 7mi with 6x 100m strides	Intervals 10mi 10 miles with 4x 1200m @5k pace jog 50-90% interval between	0mi Rest xtrain	Medium Long Run 11mi	Recovery Run 4mi	Long Run 20mi
Week 16	0mi 2 weeks to go 0mi Rest or xtrain	Intervals 8mi 10 miles with 5x 600m @5k pace jog 50-90% interval between	Recovery Run 6mi	0mi Rest xtrain	Recovery Run 4mi with 6x 100m strides	Race 11mi 8-15k tune up race	Long Run 16mi
Week 17	0mi 1 week to go 0mi Rest or xtrain	7mi 7 miles with 8x 100m strides	Intervals 8mi 10 miles with 3x 1600m @5k pace jog 50-90% interval between	0mi Rest xtrain	Recovery Run 5mi with 6x 100m strides	0mi Rest or xtrain	Medium Long Run 12mi
Week 18	0mi Race week	Recovery Run 6mi	Race Pace 7mi 7 miles with 2 at race pace	0mi Rest xtrain 0mi Rest	Recovery Run 5mi with 6x 100m strides	Recovery Run 4mi	Race 26.2mi

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