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Marathon Training Plan
Greg's Rutland Marathon Plan
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| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
|---|---|---|---|---|---|---|---|
| Week 1 |
Fartleks
7mi
7 miles with 10 x 100m strides
|
9mi
|
Recovery Run
4mi
|
Long Run
12mi
|
|||
| Week 2 |
Fartleks
8mi
8 miles with 10 x 100m strides
|
10mi
|
Recovery Run
5mi
|
Long Run
13mi
|
|||
| Week 3 |
Tempo
8mi
8 miles with 4 miles @ 15K to HM race pace
|
Recovery Run
4mi
|
10mi
|
Recovery Run
4mi
|
Long Run
14mi
|
||
| Week 4 |
Fartleks
8mi
8 miles with 10 x 100m strides
|
Recovery Run
5mi
|
10mi
|
Recovery Run
4mi
|
Long Run
15mi
|
||
| Week 5 |
Tempo
8mi
9 miles with 4 miles 15K to HM pace
|
Recovery Run
5mi
|
10mi
|
Recovery Run
5mi
|
Long Run
11mi
|
||
| Week 6 |
Fartleks
8mi
|
Recovery Run
5mi
|
8mi
|
Recovery Run
4mi
|
Long Run
12mi
|
||
| Week 7 |
Tempo
10mi
10 miles with 5 miles @ 15K to HM pace
|
Recovery Run
4mi
|
11mi
|
Fartleks
7mi
7 miles with 6 x 100m strides
|
Long Run
18mi
|
||
| Week 8 |
Recovery Run
6mi
6 miles with 6 x 100m strides
|
12mi
|
Tempo
11mi
11 miles with 6 miles at 15K or HM pace
|
Recovery Run
5mi
|
Long Run
20mi
|
||
| Week 9 |
Recovery Run
6mi
|
14mi
|
Recovery Run
6mi
|
Recovery Run
6mi
6 miles with 6 x 100m strides
|
Long Run
15mi
15 miles with 12 miles at marathon pace
|
||
| Week 10 |
8mi
|
Intervals
8mi
8 miles with 5 x 600m @ 5K pace jog 90 sec between
|
Recovery Run
5mi
|
Intervals
8mi
8 miles with 8 x 100m strides
|
Long Run
14mi
|
||
| Week 11 |
Recovery Run
6mi
6 miles with 6 x 100m strides
|
Tempo
12mi
12 miles with 7 miles at 15K to HM pace
|
12mi
|
Recovery Run
5mi
|
Long Run
20mi
|
||
| Week 12 |
Intervals
8mi
8 miles with 5 x 600 at 5K pace, 90 secs jog recovery
|
Long Run
11mi
|
Recovery Run
4mi
4 miles with 6 x 100m strides
|
Race Pace
8mi
8-15K tune up race
|
Long Run
17mi
|
||
| Week 13 |
8mi
|
Intervals
9mi
9 miles with 5 x 1000m at 5K race pace, 2 minute jog recovery
|
Long Run
12mi
|
Recovery Run
5mi
|
Long Run
17mi
17 miles with 14 miles at marathon race pace
|
||
| Week 14 |
Intervals
8mi
8 miles with 5 x 600 at 5K pace, 90 secs jog recovery
|
Long Run
11mi
|
Recovery Run
4mi
4 miles with 5 x 100m strides
|
Race Pace
8mi
8-15K tune up race
|
Long Run
17mi
|
||
| Week 15 |
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
|
Recovery Run
4mi
|
Long Run
20mi
|
||
| Week 16 |
Intervals
8mi
8 miles with 5 x 600m at 5K race pace jog 90 secs
|
Recovery Run
5mi
|
Fartleks
4mi
4 miles with 6 x 100m strides
|
Race
5mi
8 to 10K tune up race
|
Long Run
16mi
|
||
| Week 17 |
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
|
Long Run
12mi
|
|||
| Week 18 |
Recovery Run
6mi
|
Race Pace
7mi
7 miles with 2 miles marathon race pace
|
Fartleks
5mi
5 miles with 6 x 100m strides
|
Recovery Run
4mi
8 to 10K tune up race
|
Race
26.2mi
|