Advanced Marathon 2
The Advanced 2 Marathon Training Program is the toughest one Hal offers. With regular hill, interval, and marathon pace workouts as well as progressive long runs up to 20 miles this program is sure to push you.
Schedule
Week 1
3 miles
3 reps
400m hill. Run up hard, jog back down.
3 miles
30 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
5 miles
10 miles
Week 2
3 miles
30 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
3 miles
3 miles
5 miles
11 miles
Week 3
3 miles
4 x 800m
Faster than marathon pace. 400m rest between reps.
3 miles
30 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
6 miles
8 miles
Week 4
3 miles
4 reps
400m hill. Run up hard, jog back down.
3 miles
35 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
6 miles
13 miles
Week 5
3 miles
35 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
3 miles
3 miles
7 miles
14 miles
Week 6
3 miles
5 x 800m
Faster than marathon pace. 400m rest between reps.
3 miles
35 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
7 miles
10 miles
Week 7
3 miles
5 reps
400m hill. Run up hard, jog back down.
4 miles
40 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
8 miles
16 miles
Week 8
3 miles
40 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
4 miles
3 miles
8 miles
17 miles
Week 9
4 miles
6 x 800m
Faster than marathon pace. 400m rest between reps.
4 miles
40 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
Race
Week 10
3 miles
6 reps
400m hill. Run up hard, jog back down.
4 miles
45 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
9 miles
19 miles
Week 11
4 miles
45 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
5 miles
4 miles
10 miles
20 miles
Week 12
4 miles
7 x 800m
Faster than marathon pace. 400m rest between reps.
5 miles
45 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
6 miles
12 miles
Week 13
4 miles
7 reps
400m hill. Run up hard, jog back down.
5 miles
50 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
10 miles
20 miles
Week 14
5 miles
45 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
5 miles
5 miles
6 miles
12 miles
Week 15
5 miles
8 x 800m
Faster than marathon pace. 400m rest between reps.
5 miles
40 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
10 miles
20 miles
Week 16
5 miles
6 reps
400m hill. Run up hard, jog back down.
5 miles
30 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
4 miles
12 miles
Week 17
4 miles
30 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
4 miles
4 miles
4 miles
8 miles
Week 18
3 miles
4 x 400m
Faster than marathon pace. 400m rest between reps.
3 miles
2 miles
Race