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Marathon Training Plan
JD 41-55 mpw "4 week" plan over 26 weeks
Extracting the 2 Q sessions, plus the peak mileage percentages, plus taper week. JD says you can drop into this plan at any time, so can be used for less than 26 weeksSign In or Register to add this to your Fetch training planner.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
|---|---|---|---|---|---|---|---|
| Week 1 |
Easy
0mi
80% peak
|
||||||
| Week 2 |
Long Run
13mi
L lesser of 13 or 90 mins
|
Easy
0mi
90% peak
|
Intervals
8.5mi
2 Easy 3x1 Tempo (1 min rests), 3x3 min Hills (Interval pace) (2 min recovery jog) 4x200m Rep (200m recovery jog) 1 Easy
|
||||
| Week 3 |
Marathon Pace
11mi
30 min Easy 7 Marathon pace
|
Easy
0mi
80% peak
|
Marathon Pace
10mi
1 Easy 5 Marathon pace 1 Easy 2 Marathon Pace 1 Easy
|
||||
| Week 4 |
Tempo
9mi
2 Easy 5x1 Tempo (1 min rests) 2 Easy
|
Easy
0mi
90% peak
|
Tempo
9mi
2 Easy 4x1 Tempo (1 min rests) 4x400 Rep (400m recovery jog) 1 Easy
|
||||
| Week 5 |
Easy
0mi
100% peak
|
||||||
| Week 6 |
Long Run
14mi
L lesser of 14 or 90 mins
|
Easy
0mi
80% peak
|
Intervals
8.5mi
2 Easy 3x1 Tempo (2 min rests), 3x3 min Hills (Interval pace) (2 min recovery jog) 4x200m Rep (200m recovery jog) 1 Easy
|
||||
| Week 7 |
Marathon Pace
13mi
30 min Easy 9 Marathon pace
|
Easy
0mi
100% peak
|
Marathon Pace
14mi
2 Easy 5 Marathon pace 1 Easy 4 Marathon Pace 2 Easy
|
||||
| Week 8 |
Tempo
9mi
2 Easy 5x1 Tempo (1 min rests) 2 Easy
|
Easy
0mi
90% peak
|
Tempo
9mi
2 Easy 4x1 Tempo (1 min rests) 4x400 Rep (400m recovery jog) 1 Easy
|
||||
| Week 9 |
Easy
0mi
100% peak
|
||||||
| Week 10 |
Long Run
15mi
L lesser of 15 or 100 mins
|
Easy
0mi
80% peak
|
Intervals
9.5mi
2 Easy 3x1 Tempo (3 min rests), 3x3 min Hills (Interval pace) (2 min recovery jog) 8x200m Rep (200m recovery jog) 1 Easy
|
||||
| Week 11 |
Marathon Pace
13mi
3 Easy 10 Marathon pace
|
Easy
0mi
90% peak
|
Marathon Pace
16mi
2 Easy 6 Marathon pace 1 Easy 5 Marathon Pace 2 Easy
|
||||
| Week 12 |
Tempo
8mi
2 Easy 2x2 Tempo (2 min rests) 2 Easy
|
Easy
0mi
80% peak
|
Tempo
14mi
2 Easy 3 Tempo (3 min rests) 2 Tempo (2 min rest) 8x200m Rep (200m recovery jog) 2x1 Tempo (1 min rest) 1 Easy 2 Easy
|
||||
| Week 13 |
Easy
0mi
100% peak
|
||||||
| Week 14 |
Long Run
16mi
L lesser of 16 or 120 mins
|
Easy
0mi
90% peak
|
Intervals
10mi
2 Easy 3x1 Tempo (1 min rests) 3x1k Intervals (3 min recovery jog) 4x400m Rep (400m recovery jog) 1 Easy
|
||||
| Week 15 |
Marathon Pace
16mi
3 Easy 13 Marathon pace
|
Easy
0mi
80% peak
|
Marathon Pace
17mi
1 Easy 6 Marathon pace 1 Easy 5 Marathon pace 1 Easy 2 Marathon pace 1 Easy
|
||||
| Week 16 |
Tempo
6mi
2 Easy 2x2 Tempo (2min rests)
|
Easy
0mi
70% peak
|
Tempo
13mi
2 Easy 3 Tempo (3 min rests) 2 Tempo (2 min rest) 2x400m Rep (400m recovery jog) 2x1 Tempo (1 min rest) 1 Easy 4x200m Rep (200m jog recovery) 1 Easy
|
||||
| Week 17 |
Easy
0mi
100% peak
|
||||||
| Week 18 |
Long Run
16mi
L lesser of 16 or 140 mins
|
Easy
0mi
90% peak
|
Intervals
9.5mi
2 Easy 3x1 Tempo (1 min rests), 4x3min Hills (Interval pace) (2 min recovery jog) 6x200m Rep (200m recovery jog) 1 Easy
|
||||
| Week 19 |
17mi
20 min Easy 14 Marathon pace
|
Easy
0mi
100% peak
|
Marathon Pace
16mi
1 Easy 6 Marathon pace 1 Easy 7 Marathon Pace 1 Easy
|
||||
| Week 20 |
Tempo
12mi
4 Easy 3x2 Tempo (2 min rest) 1 Tempo 1 Easy
|
Easy
0mi
80% peak
|
Tempo
14mi
2 Easy 2x2 Tempo (2 min rest) 8x200m Rep (200m recovery jog) 4x1 Tempo (1 min rests) 2 Easy
|
||||
| Week 21 |
Easy
0mi
100% peak
|
||||||
| Week 22 |
Long Run
16mi
L lesser of 16 or 140 mins
|
Easy
0mi
90% peak
|
Intervals
15mi
2 Easy 2x3 Tempo (3 min rests) 2 Tempo (3 min rest) 4x3min Hills (Interval pace) (2 min recovery jog) 8x200m Rep (200m recovery jog) 1 Easy
|
||||
| Week 23 |
Marathon Pace
15.5mi
10 min Easy 14 Marathon pace
|
Easy
0mi
90% peak
|
Marathon Pace
16mi
1 Easy 8 Marathon pace 1 Easy 5 Marathon Pace 1 Easy
|
||||
| Week 24 |
Tempo
14.5mi
60 min Easy 3x2 Tempo (2 min rests) 1 Tempo
|
Easy
0mi
80 min Easy
|
Tempo
14mi
2 Easy 2x2 Tempo (2 min rest) 2x1 Tempo (1 min rests) 2 Easy 8x200m Rep (200m recovery jog) 2 Easy
|
||||
| Week 25 |
Easy
0mi
70% peak
|
||||||
| Week 26 |
Easy
0mi
90 min Easy
|
Easy
0mi
60 min Easy
|
Tempo
0mi
3x1 Tempo (2 min rest)
|
Easy
0mi
60 min Easy
|
Easy
0mi
45 min Easy
|
Easy
0mi
30 min Easy
|
Easy
0mi
30 min Easy
|
| Week 27 |
Race
26.2mi
Target race day
|