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Marathon Training Plan

SJC Standard 18 Week Plan

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	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1	Recovery Run 4mi	Bugger All 0mi	Fartleks 7mi 7 miles with 10 x 100m strides	Recovery Run 5mi	9mi	Bugger All 0mi	Long Run 12mi
Week 2	Recovery Run 4mi	Bugger All 0mi	Fartleks 8mi 8 miles with 10 x 100m strides	Recovery Run 4mi	10mi	Bugger All 0mi	Long Run 13mi
Week 3	Recovery Run 4mi	Bugger All 0mi	Tempo 8mi 8 miles with 4 miles 15K to HM race pace	Recovery Run 4mi	10mi	Bugger All 0mi	Long Run 14mi
Week 4	Recovery Run 4mi	Bugger All 0mi	Fartleks 8mi 8 miles with 10 x 100m strides	Recovery Run 5mi	10mi	Bugger All 0mi	Long Run 15mi
Week 5	Recovery Run 4mi	Bugger All 0mi	Tempo 8mi 9 miles with 4 miles 15K to HM pace	Recovery Run 4mi	10mi	Bugger All 0mi	Long Run 11mi
Week 6	Recovery Run 4mi	Bugger All 0mi	Fartleks 8mi	Recovery Run 6mi 6 miles with 6 x 100m strides	8mi	Bugger All 0mi	Long Run 12mi
Week 7	Recovery Run 4mi	Bugger All 0mi	Tempo 10mi 10 miles with 5 miles 15K to HM pace	Recovery Run 5mi	11mi	Bugger All 0mi	Long Run 18mi
Week 8	Recovery Run 4mi	Bugger All 0mi	Medium Long Run 10mi	Recovery Run 5mi	Tempo 11mi 11 miles with 6 miles at 15K or HM pace	Bugger All 0mi	Long Run 20mi
Week 9	Recovery Run 4mi	Bugger All 0mi	Recovery Run 6mi	Recovery Run 6mi	Fartleks 7mi 7 miles with 6 x 100m strides	Bugger All 0mi	Long Run 15mi 15 miles with 12 miles at marathon pace
Week 10	Recovery Run 4mi	Bugger All 0mi	Medium Long Run 10mi	Recovery Run 5mi	Intervals 8mi 8 miles with 8 x 100m strides	Bugger All 0mi	Long Run 14mi
Week 11	Recovery Run 4mi	Bugger All 0mi	Medium Long Run 10mi	Recovery Run 4mi 4 miles with 6 x 100m strides	12mi	Bugger All 0mi	Long Run 20mi
Week 12	Recovery Run 4mi	Bugger All 0mi	Intervals 8mi 8 miles with 5 x 600 at 5K pace 90 secs jog recovery	Recovery Run 5mi	Race Pace 8mi 8-15K tune up race	Bugger All 0mi	Long Run 17mi
Week 13	Recovery Run 4mi	Bugger All 0mi	8mi	Recovery Run 4mi 4 miles with 5 x 100m strides	Long Run 12mi	Bugger All 0mi	Long Run 17mi 17 miles with 14 miles at marathon race pace
Week 14	Recovery Run 4mi	Bugger All 0mi	Intervals 8mi 8 miles with 5 x 600 at 5K pace 90 secs jog recovery	Long Run 11mi	Intervals 9mi 9 miles with 5 x 1000m at 5K race pace 2 minute jog recovery	Bugger All 0mi	Long Run 17mi
Week 15	Recovery Run 4mi	Bugger All 0mi	Recovery Run 5mi 5 miles with 6 x 100m strides	Intervals 10mi 10 miles with 4 x 1200m at 5K pace 2 min jog recovery	10mi	Bugger All 0mi	Long Run 20mi
Week 16	Recovery Run 4mi	Bugger All 0mi	Intervals 8mi 8 miles with 5 x 600m at 5K race pace jog 90 secs	Recovery Run 4mi	Fartleks 4mi 4 miles with 6 x 100m strides	Bugger All 0mi	Long Run 16mi
Week 17	Recovery Run 4mi	Bugger All 0mi	Fartleks 7mi 7 miles with 8 x 100m strides	Intervals 8mi 8 mies with 3 x 1600m at 5K rce pace 2 mins jog between	Fartleks 5mi 5 miles with 6 x 100m strides	Bugger All 0mi	Long Run 12mi
Week 18	Recovery Run 4mi	Bugger All 0mi	Recovery Run 6mi	Race Pace 7mi 7 miles with 2 miles marathon race pace	Bugger All 0mi	Recovery Run 4mi	Race 26.2mi

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