Advanced Marathon Training

Advanced Marathon Training Schedule
Week Mon Tue Wed Thur Fri Sat Sun
  Cycle Intervals Cycle Tempo Rest/Cross Long Run Rest/Cross
18 16-May 17-May 18-May 19-May 20-May 21-May 22-May
10 min easy
10 min tempo
10 min easy
4x1/2 M @ 1 min faster than pace
(2min RI)
10 min easy
3x(2 min hard;
2 min easy)
10 min easy
2 m easy
2 m 7:35
2 m easy
Cross/
Rest
9 miles easy Cross/
Rest
17 23-May 24-May 25-May 26-May 27-May 28-May 29-May
10 min easy
10 min tempo
10 min easy
3x1 M @ 60 sec faster than pace
(1/4 M RI)
10 min easy
3x(2 min hard;
2 min easy)
10 min easy
2 m easy
2 m 7:35
2 m easy
Cross/
Rest
11 miles easy Cross/
Rest
16 30-May 31-May 1-Jun 2-Jun 3-Jun 4-Jun 5-Jun
10 min easy
10 min tempo
10 min easy
3x1 M @ 80 sec faster than pace
(1/4 M RI)
10 min easy
3x(2 min hard;
2 min easy)
10 min easy
2 m easy
2 m 7:35
2 m easy
Cross/
Rest
13 miles
30 sec
over pace
Cross/
Rest
15 6-Jun 7-Jun 8-Jun 9-Jun 10-Jun 11-Jun 12-Jun
10 min easy
10 min tempo
2min easy
3 min hard
5 min easy
4x1/2 M @ 1 min 35 sec faster than pace
(2min RI)
10 min easy
2x(1 min hard;
3 min easy)
5 min easy
1 m easy
5 m 8:23
1 m easy
Cross/
Rest
15 miles
35 sec
over pace
Cross/
Rest
14 13-Jun 14-Jun 15-Jun 16-Jun 17-Jun 18-Jun 19-Jun
10 min easy
20 min tempo
10 min easy
3x1 M @ 1 min 18 sec faster than pace
(1/4 M RI)
10 min easy
5x(1 min hard;
1 min easy)
10 min easy
1 m easy
5 m 8:05
1 m easy
Cross/
Rest
17 miles
35 sec
over pace
Cross/
Rest
13 20-Jun 21-Jun 22-Jun 23-Jun 24-Jun 25-Jun 26-Jun
10 min easy
8 min hard
2 min easy
8 min hard
10 min easy
5x.65 M @ 1 min 20 sec faster than pace
(1/4 M RI)
30 min easy 1 m easy
4 m 7:50
1 m easy
Rest 20 miles
1 minute  over pace
Cross/
Rest
12 27-Jun 28-Jun 29-Jun 30-Jun 1-Jul 2-Jul 3-Jul
10 min easy
30 min tempo
3x1 M @ 1 min 18 sec faster than pace
(1/4 M RI)
5 min easy
3x(5 min tempo;
1 min easy)
5 min easy
2 m easy
3 m 7:35
1 m easy
Rest 18 miles
35 sec
over pace
Cross/
Rest
11 4-Jul 5-Jul 6-Jul 7-Jul 8-Jul 9-Jul 10-Jul
10 min easy
15 min tempo
5 min easy
10 min tempo
5 min easy
2x3/4 M @ 1 min 27 sec faster than pace
(2 min RI)
4x1/2 M @ 1 min 35 sec faster than pace
(2 min RI)
35 min easy 1 m easy
5 m 7:50
1 m easy
Rest 20 miles
35 sec
over pace
Cross/
Rest
10 11-Jul 12-Jul 13-Jul 14-Jul 15-Jul 16-Jul 17-Jul
10 min easy
20 min tempo
5 min easy
10 min tempo
5 min easy
6x1/2 M @ 1 min 35 sec faster than pace
(90 sec RI)
5 min easy
1 min hard/1 easy
2 min hard/1 easy
3 min hard/1 easy
4 min hard/1 easy
3 min hard/1 easy
2 min hard/1 easy
4 min easy
1 m easy
6 m 8:05
1 m easy
Rest 13 miles
15 sec
over pace
Cross/
Rest
9 18-Jul 19-Jul 20-Jul 21-Jul 22-Jul 23-Jul 24-Jul
10 min easy
6x(2 min hard;
3 min easy)
10 min easy
2x(6x1/4 M @ 1 min 45 sec faster than pace)
(90 sec RI)
(2:30 RI btw sets)
20 min easy
10 min tempo
10 min easy
2 m easy
3 m 7:35
1 m easy
Rest 18 miles
30 sec
over pace
Cross/
Rest
8 25-Jul 26-Jul 27-Jul 28-Jul 29-Jul 30-Jul 31-Jul
10 min easy
1 min hard/1 easy
2 min hard/1 easy
3 min hard/1 easy
3 min hard/1 easy
2 min hard/1 easy
4 min easy
2x1 M 7:05
(60 sec RI)
2x1/2 M 6:48
(60 sec RI)
20 min easy
5 min tempo
15 min easy
1 m easy
4 m 7:50
1 m easy
Rest 20 miles
30 sec
over pace
Cross/
Rest
7 1-Aug 2-Aug 3-Aug 4-Aug 5-Aug 6-Aug 7-Aug
10 min easy
15 min tempo
5 min easy
10 min tempo
5 min easy
3x(2x3/4 M 6:46)
(2 min RI)
(4 min RI btw sets)
10 min easy
5x(2 min hard;
3 min easy)
10 min easy
10 min w/u
10 m 8:23
10 min c/d
Rest 15 m
20 sec over pace
Cross/
Rest
6 8-Aug 9-Aug 10-Aug 11-Aug 12-Aug 13-Aug 14-Aug
8 min easy
7x(1 min hard;
2 min easy)
8 min easy
.65 M 6:52
1.3 M 7:08
.65 M 6:52
.65 M 6:52
(1/4 M RI)
15 min easy
10 min tempo
15 min easy
1 m easy
5 m 8:23
1 m easy
Rest 20 m
30 sec over pace
Cross/
Rest
5 15-Aug 16-Aug 17-Aug 18-Aug 19-Aug 20-Aug 21-Aug
5 min easy
15 min tempo
5 min easy
10 min tempo
10 min easy
3x1 M @ 1 min 18 sec faster than pace
(1/4 M RI)
10 min easy
8x(1 min hard;
4 min easy)
5 min easy
10 min w/u
10 m 8:23
10 min c/d
Rest 15 m
15 sec over pace
Cross/
Rest
4 22-Aug 23-Aug 24-Aug 25-Aug 26-Aug 27-Aug 28-Aug
10 min easy
20 min tempo
10 min easy
10x1/4 M @ 1 min 45 sec faster than pace
(1/4 M RI)
20 min easy
5 min tempo
15 min easy
10 min w/u
8 m 8:23
10 min c/d
Rest 20 m
15 sec over pace
Cross/
Rest
3 29-Aug 30-Aug 31-Aug 1-Sep 2-Sep 3-Sep 4-Sep
10 min easy
30 min tempo
5 min easy
8x1/2 M 1 min 35 sec faster than pace
(90 sec RI)
10 min easy
3x(2 min hard;
3 min easy)
10 min easy
1 m easy
5 m 7:50
1 m easy
Rest 13 m pace Cross/
Rest
2 5-Sep 6-Sep 7-Sep 8-Sep 9-Sep 10-Sep 11-Sep
15 min easy
15 min tempo
5 min hard
10 min easy
5x.65 M 1 min 31 sec faster than pace
(1/4 M RI)
10 min easy
3x(2 min tempo;
2 min easy)
10 min easy
2 m easy
3 m 7:35
1 m easy
Rest 10 m pace Cross/
Rest
1 12-Sep 13-Sep 14-Sep 15-Sep 16-Sep 17-Sep 18-Sep
  6x1/4 M @ 1 min 45 sec faster than pace
(1/4 M RI)
  10 min w/u
3 m 8:23
10 min c/d
Rest MARATHON
pace ???
 
Three quality runs a week: Intervals, Tempo, and Long Run
To determine paces for these three quality runs, determine the pace you want for your marathon
Anytime you see "pace," this means marathon pace
Four - 20 mile long runs
RI = Rest Interval
This calls for cycling 2 days a week. You can cycle or substitute with easy runs.
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Web Admin,
May 16, 2016, 8:46 AM
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