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Marathon Training Plan
Jack Daniels 2Q 18 week plan 41-55mpw
Peak mileage to be chosen individual, 41-55mpw is the range that the 2Q sessions are supposed to work aroundSign 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 |
Marathon Pace
14mi
4 Easy plus 8 Marathon pace plus 1 Tempo plus 1 Easy
|
Easy
0mi
80 percent peak
|
Tempo
15mi
8 Easy plus 2x2 Tempo (2 min rests) plus 1 Tempo plus 2 Easy
|
||||
| Week 2 |
Tempo
13mi
2 Easy plus 3 Tempo plus 40 min Easy plus 2 Tempo plus 1 Easy
|
Easy
0mi
80 percent peak
|
Intervals
13mi
6 Easy plus 5x3 min Interval (2 min recovery jog) plus 6x1 min Rep (1 min recovery jog) plus 2 Easy
|
||||
| Week 3 |
Long Run
15mi
90-120 min steady Easy
|
Easy
0mi
90 percent peak
|
Tempo
13mi
6 Easy plus 2 Tempo plus 2 min Easy plus 2 Tempo plus 2 min Easy plus 1 Tempo plus 2 Easy
|
||||
| Week 4 |
Marathon Pace
15mi
2 Easy plus 8 Marathon pace plus 1 Easy plus 2 Marathon pace plus 2 easy
|
Easy
0mi
90 percent peak
|
Tempo
13mi
40 min Easy plus 3x2 Tempo (2 min rests) plus 2 Easy
|
||||
| Week 5 |
Tempo
15mi
1 Easy plus 2x2 Tempo (2 min rests) plus 60 min Easy plus 1 Tempo plus 1 Easy
|
Easy
0mi
90 percent peak
|
Intervals
13mi
6 Easy plus 5x4 min Interval (3 min recovery jog) plus 2 Easy
|
||||
| Week 6 |
Long Run
16mi
100-120 min steady Easy
|
Easy
0mi
90 percent peak
|
Tempo
13mi
40 min Easy plus 3x2 Tempo (2 min rests) plus 2 Easy
|
||||
| Week 7 |
Marathon Pace
16mi
2 Easy plus 6 Marathon pace plus 1 Easy plus 6 Marathon pace plus 1 Easy
|
Easy
0mi
100 percent peak
|
Tempo
14mi
6 Easy plus 3 Tempo plus 3 min Easy plus 2 Tempo plus 2 min Easy plus 1 Tempo plus 2 Easy
|
||||
| Week 8 |
Tempo
15mi
10 Easy plus 2x2 Tempo (2 min rests) plus 2 Easy
|
Easy
0mi
90 percent peak
|
Intervals
15mi
8 Easy plus 5x3 min Interval (2 min recovery jog) plus 6x1 min Rep (2 min recovery jog) plus 2 Easy
|
||||
| Week 9 |
Long Run
16mi
120 min steady Easy
|
Easy
0mi
100 percent peak
|
Marathon Pace
16mi
2 Easy plus 12 Marathon pace plus 2 Easy
|
||||
| Week 10 |
Marathon Pace
15mi
2 Easy plus 6 Marathon pace plus 1 Easy plus 4 Marathon pace plus 1 Tempo plus 1 Easy
|
Easy
0mi
100 percent peak
|
Tempo
14mi
5 Easy plus 3x2 Tempo (2 min rests) plus 1 Tempo plus 2 Easy
|
||||
| Week 11 |
Marathon Pace
17mi
60 min Easy plus 8 Marathon pace plus 1 Easy
|
Easy
0mi
90 percent peak
|
Intervals
14mi
8 Easy plus 4x4 min Interval (3 min recovery jog) plus 3 Easy
|
||||
| Week 12 |
Long Run
17mi
120-150 min steady Easy
|
Easy
0mi
90 percent peak
|
Marathon Pace
15mi
2 Easy plus 8 Marathon pace plus 3x1 Tempo (1 min rests) plus 2 Easy
|
||||
| Week 13 |
Marathon Pace
17mi
2 Easy plus 14 Marathon pace plus 1 Easy
|
Easy
0mi
100 percent peak
|
Tempo
15mi
60 min Easy plus 3x2 Tempo (2 min rests) plus 1 Tempo plus 1 Easy
|
||||
| Week 14 |
Tempo
17mi
2 Easy plus 3 Tempo plus 60 min Easy plus 2 Tempo plus 2 Easy
|
Easy
0mi
100 percent peak
|
Intervals
15mi
8 Easy plus 5x3 min Interval (2 min recovery jog) plus 4x1 min Rep (2 min recovery jog) plus 3 Easy
|
||||
| Week 15 |
Long Run
17mi
150 min steady Easy
|
Easy
0mi
90 percent peak
|
Intervals
13mi
6 Easy plus 5x3 min Interval (2 min recovery jog) plus 4 Easy
|
||||
| Week 16 |
Marathon Pace
17mi
1 Easy plus 8 Marathon pace plus 1 Easy plus 6 Marathon pace plus 1 Easy
|
Easy
0mi
90 percent peak
|
Tempo
13mi
4 Easy plus 2x2 Tempo (2 min rests) plus 3x1 Tempo (1 min rests) plus 2 Easy
|
||||
| Week 17 |
Tempo
15mi
1 Easy plus 3x2 Tempo (2 min rests) plus 60 min Easy
|
Easy
0mi
90 percent peak
|
13mi
4 Easy plus 1 Tempo plus 2 Marathon pace plus 1 Easy plus 1 Tempo plus 2 Marathon pace plus 2 Easy
|
||||
| Week 18 |
Easy
12mi
90 min Easy
|
Easy
8mi
60 min Easy
|
Tempo
7mi
2 Easy plus 3x1 Tempo (2 min rests) plus 2 Easy
|
Easy
6mi
50 min easy
|
Easy
5mi
30-40 min easy
|
Easy
3mi
0-20 min Easy
|
Easy
4mi
20-30 min Easy
|
| Week 19 |
Race
26.2mi
Target race
|