Marathon Training

Phase I Mon Tues Wed Thurs Fri Sat Sun

Week 1 AM=4 8 6 8 AM=4 12 8
PM=4 PM=4
Week 2 4&4 10 8 10 4&4 14 8
Week 3 4&4 10 8 10 4&4 16 8
Week 4 4&4 8 off 8 4&4 12 off
Week 5 4&6 10 8 10 4&6 16 8
Week 6 4&6 12 8 12 4&6 18 8
Phase II Mon Tues Wed Thurs Fri Sat Sun
Week 7 4&6 AT1 13 8 hills1 20-22 off
Week 8 4&6 WO1 13 8 4&6 AT2 off
Week 9 4&6 WO2 10 8 6 Race1 8
Week 10 4&6 13 active rest hills2 4&6 20-22 off
Week 11 4&6 WO3 13 8 4&6 AT3 off
Week 12 4&6 WO4 10 8 6 Race2 8
Week 13 6 10 8 hills3 4&6 22-24 off
Week 14 4&6 WO5 active rest 8 4&6 AT4 off
Week 15 6 WO6 10 8 4 Race3 8
Week 16 6 13 8 AT5 6 24 off
Week 17 4 WO7 6 WO8 off 10 off
Week 18 4 off WO9 3 or 4 off off Marathon
Week 19 rest rest rest rest rest rest rest
Week 20 active rest active rest active rest active rest active rest active rest active rest

All mileage for the first eight weeks should be at 75-80%. The goal is to get yourself ready to train. At this
stage you are specifically training the aerobic system. On Saturday's long run every other week you should
incorporate four to six miles at about the pace you hope to run your marathon, no harder. These miles should
be near the end, leaving the last mile or two to cool down.

Anaerobic Threshold (AT) Workouts:

Warm up at least 15-20 minutes. Dynamic stretch. Jog 10-20 minutes after the completion of the repetitions to
cool down.
AT1 & 5 = 4 x mile @ 77 - 90%, this will vary with individuals. (Pace should be approximately 10 seconds per
mile faster than your marathon pace.) 2-3 minute rest between miles. Warm-up and cool down 2-3 miles. You
should feel exhilarated after these workouts, ready to do more.
AT2, 3, and 4 = 16-22 mile run with six to eight miles at approximately your marathon pace. These
miles should bring you within a mile or two of finishing the run. The last mile or two should be easy. If
conditions (either course or weather) are severe, adjust accordingly. A heart monitor can help considerably
 here by keeping the effort at the effort window that you can run a marathon.

Strides should be done three times per week. 6-8 x 100 yards. After a continuos run of 6+ miles.

Races:
Warm up at least 15-20 minutes. Dynamic stretch. Jog 10-20 minutes after the completion of the repetitions to
cool down.
Race 1 = 10K
Race 2 = 10K to 1/2 Marathon
Race 3 = 5K to 5 Mile
Be sure you get the proper warm-up and cool down for races as well as workouts. You should plan more than
one warm-up, one for warm weather and one for cool weather. You don't want to be thinking about it race day.

Hill Workouts:
Warm up at least 15-20 minutes. Dynamic stretch. Jog 10-20 minutes after the completion of the repetitions to
cool down.
Hills 1, 2 & 3 = 8 x 1-2 minutes at 80-90% effort, jog down for recovery. 4-5 mile warm-up and cool down.

Track Workouts (WO) (These can be done on the track, road, or trails):
Warm up at least 15-20 minutes. Dynamic stretch. Jog 10-20 minutes after the completion of the repetitions to cool down.
WO1= 8 x 1000 @ 85-90% with 200 walk 200 jog recovery. Warm-up/cool down 10 minutes
WO2, 4 & 6= 15 x 400 @ 85-95% with 200 jog recovery. Warm-up/cool down 10 minutes
WO3 & 8= 6 x 1000 @ 90-95% with 400 jog recovery.
WO5= 4 x 1200 @ 90-95% with 400 jog recovery.
WO7= 15 x 300 @90-95% with 100 jog recovery.
WO9= 3 x 200 @ 85-90% with 200 jog recovery / 400 jog / 3 x 800 @ 85% with 400 jog
recovery.