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Marathon Training Plan
Marathon plan up to 53 MPW with cycling
Based on P&D 12/55Sign 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 |
7mi
treadmill
Strength
0mi
|
Rollers
15mi
or bike out
|
9mi
|
Rollers
15mi
or bike out
|
5mi
Recovery treadmill
Strength
0mi
|
Long Run
14mi
|
|
| Week 2 |
7mi
treadmill
Strength
0mi
|
Rollers
15mi
or bike out
|
10mi
|
Rollers
15mi
or bike out
|
Strength
0mi
5mi
Recovery treadmill
|
Marathon Pace
13mi
Marathon pace run 13 mil w 8 mi at marathon race pace
|
|
| Week 3 |
Tempo
7mi
treadmill w 4 mi at 15K to half marathon race pace
Strength
0mi
|
Rollers
15mi
or bike out
|
Long Run
12mi
|
Rollers
15mi
or bike out
|
Strength
0mi
5mi
Recovery treadmill
|
Long Run
15mi
Medium long run 15 mi
|
|
| Week 4 |
7mi
treadmill
Strength
0mi
|
Recovery Run
4mi
Recovery 4 mi
|
Long Run
12mi
|
Rollers
15mi
or bike out
|
Strength
0mi
4mi
Recovery treadmill
|
Marathon Pace
16mi
Marathon pace run 16 mil w 10 mi at marathon race pace
|
|
| Week 5 |
Strength
0mi
Tempo
7mi
treadmill w 5 mi at 15K to half marathon race pace
|
6mi
Recovery
|
Long Run
12mi
|
Rollers
15mi
or bike out
|
6mi
Recovery treadmill
Strength
0mi
|
Long Run
17mi
Long run 17 mi
|
|
| Week 6 |
Strength
0mi
Tempo
7mi
treadmill w 4 mi at 15K to half marathon race pace
|
Rollers
15mi
or bike out
|
Long Run
13mi
|
Rollers
15mi
or bike out
|
Strength
0mi
6mi
Recovery treadmill
|
Long Run
16mi
Long run 16 mi
|
|
| Week 7 |
Intervals
7mi
5 x 1000 m at 5K pace, 400 rec
Strength
0mi
|
6mi
Recovery
|
Long Run
13mi
|
Rollers
15mi
or bike out
|
7mi
Recovery treadmill
Strength
0mi
|
Marathon Pace
15mi
Marathon pace run 15 mil w 12 mi at marathon race pace
|
|
| Week 8 |
Tempo
7mi
treadmill w 5 mi at 15K to half marathon race pace
Strength
0mi
|
6mi
Recovery
|
Long Run
13mi
|
Rollers
15mi
or bike out
|
Strength
0mi
6mi
Recovery treadmill
|
Long Run
20mi
Long run 20 mi
|
|
| Week 9 |
Intervals
7mi
VO2max w 5 x 600 m at 5K pace, 40 rec
Strength
0mi
|
6mi
Recovery
|
Long Run
12mi
|
Rollers
15mi
or bike out
|
Strength
0mi
Race
7mi
5K treadmill TT
|
Long Run
17mi
Long run 17 mi
|
|
| Week 10 |
Intervals
7mi
4 x 1200 m at 5K pace, 400 rec
Strength
0mi
|
6mi
Recovery
|
Long Run
13mi
|
Rollers
15mi
or bike out
|
6mi
Recovery treadmill
Strength
0mi
|
Long Run
21mi
|
|
| Week 11 |
Strength
0mi
Intervals
7mi
VO2max w 5 x 600 m at 5K pace, 40 rec
|
5mi
Recovery
|
8mi
Recovery
|
Rollers
15mi
or bike out
|
Race
7mi
5K treadmill TT
Strength
0mi
|
Long Run
16mi
Long run 16 mi
|
|
| Week 12 |
Intervals
7mi
VO2max 3 x 1600 m at 5K pace, 400 rec
Strength
0mi
|
Rollers
10mi
or bike out
|
8mi
recovery
|
Rollers
10mi
or bike out
|
5mi
Recovery treadmill
Strength
0mi
|
Long Run
12mi
|
|
| Week 13 |
6mi
w 2 mi at marathon race pace
|
Rollers
10mi
or bike out
|
Recovery Run
4mi
Recovery 4 mi
|
3mi
Recovery
|
Race
26.2mi
|