To read essential training information and an explanation of all the following workouts please click here
To view an alternative beginner marathon training program that only involves 3 runs a week click here
|
Wk 1 |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
TOT |
|
Days to Race |
125 |
124 |
123 |
122 |
121 |
120 |
119 |
|
Session Details |
DAY OFF |
AM: Run – recovery |
AM: Run – medium long aerobic |
Cross Train 45-60min |
AM or PM: Run – aerobic finishing with 4x80m strides with a walk back for recovery |
DAY OFF |
AM: Run – long aerobic – 18 KM |
Build |
|
Week 1 Duration |
0 |
30 |
50 |
0 |
45 |
0 |
105 |
3.83 hrs |
|
Wk 2 |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
TOT |
|
Days to Race |
118 |
117 |
116 |
115 |
114 |
113 |
112 |
|
Session Details |
DAY OFF |
AM: Run – recovery |
AM: Run – medium long aerobic |
Cross Train 45-60min |
AM or PM: Run – aerobic finishing with 5x80m strides with a walk back for recovery |
DAY OFF |
AM: Run – long aerobic – 20 KM |
Build |
|
Week 2 Duration |
0 |
30 |
60 |
0 |
45 |
0 |
120 |
4.25 hrs |
|
Wk 3 |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
TOT |
|
Days to Race |
111 |
110 |
109 |
108 |
107 |
106 |
105 |
|
Session Details |
Cross Train 45-60min |
AM: Run – recovery |
AM: Run – medium long aerobic |
Cross Train 45-60min |
AM or PM: Run – aerobic finishing with 3x 100m strides with a walk back for recovery |
DAY OFF |
AM: Run – long aerobic – 23 KM |
Moderate |
|
Week 3 Duration |
0 |
30 |
70 |
0 |
40 |
0 |
135 |
4.58 hrs |
|
Week 4 |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
TOT |
|
Days to Race |
104 |
103 |
102 |
101 |
100 |
99 |
98 |
|
Session Details |
DAY OFF |
AM: Run – recovery + 4x 100m strides with a walk back for recovery |
AM: Run – medium long aerobic |
Cross Train 45-60min |
AM or PM: Run – strength endurance 3x 90sec hard hill efforts with a jog back for recovery |
DAY OFF |
AM: Run – long aerobic – 17 KM |
Recovery / Adaptation |
|
Week 4 Duration |
0 |
35 |
50 |
0 |
45 |
0 |
100 |
3.83 hrs |
|
Week 5 |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
TOT |
|
Days to Race |
97 |
96 |
95 |
94 |
93 |
92 |
91 |
|
Session Details |
Cross Train 45-60min |
AM: Run – recovery + 5x 60m strides with a walk back for recovery |
AM: Run – medium long aerobic |
Cross Train 45-60min |
AM or PM: Run – strength endurance 4x 90sec hard hill efforts with a jog back for recovery |
DAY OFF |
AM: Run – long aerobic – 25 KM |
Moderate |
|
Week 5 Duration |
0 |
30 |
75 |
0 |
60 |
0 |
150 |
5.25 hrs |
|
Week 6 |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
TOT |
|
Days to Race |
90 |
89 |
88 |
87 |
86 |
85 |
84 |
|
Session Details |
DAY OFF |
AM: Run – cruise intervals – 3x4min firm with a 2 min jog for recovery |
AM: Run – medium long aerobic |
Cross Train 45-60min |
AM or PM: Run – strength endurance 3x 2min hard hill efforts with a jog back for recovery |
DAY OFF |
AM: Run – long aerobic – 20 KM |
Easy |
|
Week 6 Duration |
0 |
40 |
80 |
0 |
50 |
0 |
120 |
4.83 hrs |
|
Week 7 |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
TOT |
|
Days to Race |
83 |
82 |
81 |
80 |
79 |
78 |
77 |
|
Session Details |
Cross Train 45-60min |
AM: Run – cruise intervals – 5x3min firm with a 1 min jog for recovery |
AM: Run – medium long aerobic |
Cross Train 45-60min |
AM or PM: Run – strength endurance 5x 90sec hard hill efforts with a jog back for recovery |
DAY OFF |
AM: Run – long aerobic – 28 KM |
Hard |
|
Week 7 Duration |
0 |
45 |
70 |
0 |
60 |
0 |
165 |
5.67 hrs |
|
Week 8 |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
TOT |
|
Days to Race |
76 |
75 |
74 |
73 |
72 |
71 |
70 |
|
Session Details |
Easy Walk for 20-30mins to loosen up |
AM: Run – recovery with 4X80min strides with a walk back for recovery |
AM: Run – medium long aerobic |
Cross Train 45-60min |
AM or PM: Run – strength endurance 4x 2min hard hill efforts with a jog back for recovery |
DAY OFF |
AM: Run – long aerobic – 18 KM |
Recovery / Adaptation |
|
Week 8 Duration |
0 |
35 |
60 |
0 |
50 |
0 |
105 |
4.17 hrs |
|
Week 9 |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
TOT |
|
Days to Race |
69 |
68 |
67 |
66 |
65 |
64 |
63 |
|
Session Details |
Cross Train 45-60min |
AM: Run – cruise intervals – 5X2min firm with a firm jog for recovery |
AM: Run – medium long aerobic |
Cross Train 45-60min |
AM or PM: Run – tempo/strength – 6min tempo then immediately into 3x90sec hard hill efforts with a jog back for recovery |
DAY OFF |
AM: Run – long aerobic – 30 KM |
High Volume |
|
Week 9 Duration |
0 |
40 |
75 |
0 |
60 |
0 |
180 |
5.92 hrs |
|
Week 10 |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
TOT |
|
Days to Race |
62 |
61 |
60 |
59 |
58 |
57 |
56 |
|
Session Details |
Easy Walk for 20-30min to loosen up |
AM: Run recov |
AM: Run med long aerobic |
Cross Train 45-60min |
AM or PM: Run tempo/strength 10min tempo then immed into 3x2min hard hill efforts & jog back for recov |
DAY OFF |
AM: Run long aerobic 25k |
Moderate |
|
Week 10 Duration |
0 |
30 |
90 |
0 |
70 |
0 |
150 |
5.67 hrs |
|
Week 11 |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
TOT |
|
Days to Race |
55 |
54 |
53 |
52 |
51 |
50 |
49 |
|
Session Details |
DAY OFF |
Cross Train 45-60min |
AM: Run – medium long aerobic |
Cross Train 45-60min |
AM or PM: Run – tempo/strength – 10min tempo then immediately into 3x90sec hard hill efforts with a jog back for recovery |
DAY OFF |
AM: Run – long aerobic – 23 KM |
Recovery / Adaptation |
|
Week 11 Duration |
0 |
0 |
75 |
0 |
50 |
0 |
135 |
4.33 hrs |
|
Week 12 |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
TOT |
|
Days to Race |
48 |
47 |
46 |
45 |
44 |
43 |
42 |
|
Session Details |
Cross Train 45-60min |
AM: Run – cruise intervals – 4x3min with a firm jog for recovery |
AM: Run – medium long aerobic |
Cross Train 45-60min |
AM or PM: Run – tempo/strength – 10min tempo then immediately into 5x2min hard hill efforts with a jog back for recovery |
DAY OFF |
AM: Run – long aerobic – 35 KM |
High Volume |
|
Week 12 Duration |
0 |
35 |
80 |
0 |
60 |
0 |
210 |
6.42 hrs |
|
Week 13 |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
TOT |
|
Days to Race |
41 |
40 |
39 |
38 |
37 |
36 |
35 |
|
Session Details |
Easy Walk for 20-30mins to loosen up |
AM: Run – recovery |
AM: Run – tempo – 2x8min firm with a 3min recovery jog, then aerobic |
Cross Train 45-60min |
AM or PM: Run – vO2 – 4x800m hard with a 2min recovery break |
DAY OFF |
AM: Run – long aerobic – 30 KM |
Intensity Focus |
|
Week 13 Duration |
0 |
40 |
75 |
0 |
70 |
0 |
180 |
6.08 hrs |
|
Week 14 |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
TOT |
|
Days to Race |
34 |
33 |
32 |
31 |
30 |
29 |
28 |
|
Session Details |
DAY OFF |
AM: Run – recovery |
AM: Run – tempo – 2x15min firm with a 5min recovery jog |
Cross Train 45-60min |
AM or PM: Run – VO2 – 6x600m hard with a 90sec recovery break |
DAY OFF |
AM: Run – long aerobic – 18 KM |
Recovery / Adaptation |
|
Week 14 Duration |
0 |
30 |
70 |
0 |
50 |
0 |
105 |
4.25 hrs |
|
Week 15 |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
TOT |
|
Days to Race |
27 |
26 |
25 |
24 |
23 |
22 |
21 |
|
Session Details |
Cross Train 45-60min |
AM: Run – recovery |
AM: Run – 3x12min firm with a 4min recovery jog |
Cross Train 45-60min |
AM or PM: Run – VO2 – 4x 1000min hard with a 2min recovery break |
DAY OFF |
AM: Run – long aerobic – 35 KM |
Volume Overload |
|
Week 15 Duration |
0 |
40 |
80 |
0 |
60 |
0 |
210 |
6.50 hrs |
|
Week 16 |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
TOT |
|
Days to Race |
20 |
19 |
18 |
17 |
16 |
15 |
14 |
|
Session Details |
Easy Walk for 20-30mins to loosen up |
AM: Run – recovery |
AM: Run – tempo – 2x 20min firm with a 6min recovery jog |
Cross Train 45-60min |
AM or PM: Run – vO2 – 6x 800m hard with a 2min recovery break |
DAY OFF |
AM: Run – long aerobic – 28 KM |
Intensity Focus |
|
Week 16 Duration |
0 |
30 |
75 |
0 |
60 |
0 |
165 |
5.50 hrs |
|
Week 17 |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
TOT |
|
Days to Race |
13 |
12 |
11 |
10 |
9 |
8 |
7 |
|
Session Details |
DAY OFF |
AM: Run – recovery |
AM: Run – tempo – 3x 10min firm with a 4min recovery jog |
DAY OFF |
AM or PM: Run – VO2 – 10x 400m hard with a 60sec recovery break |
DAY OFF |
AM: Run – long aerobic – nice & easy even if you feel cood – 16 KM |
Moderate Taper |
|
Week 17 Duration |
0 |
30 |
80 |
0 |
60 |
0 |
90 |
4.33 hrs |
|
Week 18 |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
TOT |
|
Days to Race |
6 |
5 |
4 |
3 |
2 |
1 |
0 |
|
Session Details |
DAY OFF |
AM: Run – recovery |
AM: Run – tempo – 1x 10min firm effort |
DAY OFF |
AM: Run – preparation – easy, flat, low intensity run. Include 4x 30sec firm efforts. 2min recovery jog |
DAY OFF |
Race Day |
Taper |
|
Week 18 Duration |
0 |
30 |
50 |
0 |
35 |
0 |
???? |
1.92 hrs |