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Marathon Training Plan
P&D 12 week 35-55mpw plus billy bonus miles
Straight P&D plus some extra volumeSign 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 |
9mi
General aerobic 9 mi
|
Recovery Run
5mi
Recovery 5 mi
|
Marathon Pace
13mi
Marathon pace run 13 mil w 8 mi at marathon race pace
|
11mi
Medium long run 11 mi
Rest
0mi
Week 2 of 12 P&D up to 55?
|
5mi
Billy bonus
|
||
Week 2 |
Tempo
8mi
Lactate threshold 8 mi w 4 mi at 15K to half marathon race pace
|
Recovery Run
5mi
Recovery 5 mi
|
15mi
Medium long run 15 mi
5mi
Billy bonus
|
Rest
0mi
Week 3 of 12 P&D up to 55?
8mi
General aerobic speed 8 mi w 10 x 100m strides
|
6mi
Billy bonus
|
||
Week 3 |
Recovery Run
4mi
Recovery 4 mi
|
11mi
Medium long run 11 mi
|
Recovery Run
4mi
Recovery 4 mi
|
Marathon Pace
16mi
Marathon pace run 16 mil w 10 mi at marathon race pace
4mi
Billy bonus
|
Rest
0mi
Week 4 of 12 P&D up to 55?
|
Recovery Run
5mi
Recovery 5 mi
|
|
Week 4 |
Tempo
10mi
Lactate threshold 10 mi w 5 mi at 15K to half marathon race pace
|
11mi
Medium long run 11 mi
|
Recovery Run
5mi
Recovery 5 mi
|
Long Run
17mi
Long run 17 mi
3mi
Billy bonus
|
Rest
0mi
Week 5 of 12 P&D up to 55?
8mi
Billy bonus
|
5mi
Billy bonus
|
|
Week 5 |
12mi
Medium long run 12 mi
|
Tempo
9mi
Lactate threshold 9 mi w 4 mi at 15K to half marathon race pace
|
Recovery Run
5mi
Recovery 5 mi
|
Long Run
16mi
Long run 16 mi
|
Rest
0mi
Week 6 of 12 P&D up to 55?
9mi
Billy bonus
|
Recovery Run
5mi
Recovery 5 mi
1mi
Billy bonus
|
|
Week 6 |
Intervals
10mi
VO2max 10 mi w 5 x 1,000 m at 5K race pace; jog 50 to 90% interval time between
|
12mi
Medium long run 12 mi
|
6mi
Recovery speed 6 mi w 6 x 100 m strides
|
Marathon Pace
15mi
Marathon pace run 15 mil w 12 mi at marathon race pace
5mi
Billy bonus
|
Rest
0mi
Week 7 of 12 P&D up to 55?
6mi
Billy bonus
|
6mi
Recovery speed 6 mi w 6 x 100 m strides
|
|
Week 7 |
12mi
Medium long run 12 mi
|
Tempo
12mi
Lactate threshold 12 mi w 7 mi at 15K to half marathon race pace
|
Recovery Run
5mi
Recovery 5 mi
|
Long Run
20mi
Long run 20 mi
|
Rest
0mi
Week 8 of 12 P&D up to 55?
6mi
Billy bonus
|
Intervals
8mi
VO2max 8 mi w 5 x 600 m at 5K race pace; jog 50 to 90% interval time between
|
|
Week 8 |
11mi
Medium long run 11 mi
|
4mi
Recovery speed 4 mi w 6 x 100 m strides
|
Race
13mi
8 - 15K tune up race (total 9-13 miles)
|
Long Run
17mi
Long run 17 mi
|
Rest
0mi
Week 9 of 12 P&D up to 55?
6mi
Billy bonus
|
7mi
Recovery speed 7 mi w 6 x 100 m strides
|
|
Week 9 |
Intervals
10mi
VO2max 10 mi w 4 x 1,200 m at 5K race pace; jog 50 to 90% interval time between
|
11mi
Medium long run 11 mi
|
Recovery Run
4mi
Recovery 4 mi
|
Long Run
20mi
Long run 20 mi
|
Rest
0mi
Week 10 of 12 P&D up to 55?
6mi
Billy bonus
|
Intervals
8mi
VO2max 8 mi w 5 x 600 m at 5K race pace; jog 50 to 90% interval time between
|
|
Week 10 |
Recovery Run
6mi
Recovery 6 mi
|
4mi
Recovery speed 4 mi w 6 x 100 m strides
|
Race
10mi
8 - 10K tune up race (total 9-11 miles)
|
Long Run
16mi
Long run 16 mi
|
Rest
0mi
Week 11 of 12 P&D up to 55?
4mi
Billy bonus
|
7mi
General aerobic speed 7 mi w 8 x 100 m strides
|
|
Week 11 |
Intervals
8mi
VO2max 8 mi w 3 x 1,600 m at 5K race pace; jog 50 to 90% interval time between
|
5mi
Recovery speed 5 mi w 6 x 100 m strides
|
3mi
Billy bonus
|
12mi
Medium long run 12 mi
|
Rest
0mi
Week 12 of 12 P&D up to 55?
3mi
Billy bonus
|
Recovery Run
6mi
Recovery 6 mi
|
|
Week 12 |
Race Pace
7mi
Dress rehearsal 7 mi w 2 mi at marathon race pace
|
5mi
Recovery speed 5 mi w 6 x 100 m strides
|
Recovery Run
4mi
Recovery 4 mi
|
Race
26.2mi
Race day
|