Advanced Marathon
Advanced Marathon
Schedule
Week 1
6 miles
6 miles
Alternatively, cross train.
6 miles
6 miles
6 miles
8 miles
Week 2
6 miles
12 x 400m
1.5 mile warm up/down. 5k - 10k pace. 400m jog recovery.
Alternatively, cross train.
6 miles
6 miles
6 miles
8 miles
Week 3
6 miles
8 x 600m
1.5 mile warm up/down. 5k - 10k pace. 400m jog recovery.
Alternatively, cross train.
6 miles
1 mile warm up/down. Tempo at marathon pace.
7 miles
6 miles
10 miles
Week 4
6 miles
6 x 800m
1.5 mile warm up/down. 5k - 10k pace. 400m jog recovery.
Alternatively, cross train.
6 miles
1 mile warm up/down. Tempo at marathon pace.
6 miles
8 miles
8 miles
Week 5
6 miles
5 x 1000m
1.5 mile warm up/down. 5k - 10k pace. 400m jog recovery.
Alternatively, cross train.
6 miles
1 mile warm up/down. Tempo at marathon pace.
7 miles
6 miles
12 miles
Week 6
6 miles
4 x 1200m
1.5 mile warm up/down. 5k - 10k pace. 400m jog recovery.
Alternatively, cross train.
7 miles
1 mile warm up/down. Tempo at marathon pace.
6 miles
8 miles
10 miles
Week 7
6 miles
3 x 1600m
1.5 mile warm up/down. 5k - 10k pace. 800m jog recovery.
Alternatively, cross train.
7 miles
1 mile warm up/down. Tempo at marathon pace.
7 miles
8 miles
14 miles
Week 8
6 miles
4 x 1200m
1.5 mile warm up/down. 5k - 10k pace. 400m jog recovery.
Alternatively, cross train.
7 miles
1 mile warm up/down. Tempo at marathon pace.
6 miles
10 miles
10 miles
Week 9
8 miles
5 x 1000m
1.5 mile warm up/down. 5k - 10k pace. 400m jog recovery.
Alternatively, cross train.
8 miles
1 mile warm up/down. Tempo at marathon pace.
7 miles
8 miles
15 miles
Week 10
6 miles
6 x 800m
1.5 mile warm up/down. 5k - 10k pace. 400m jog recovery.
Alternatively, cross train.
8 miles
1 mile warm up/down. Tempo at marathon pace.
6 miles
10 miles
10 miles
Week 11
8 miles
6 x 1600m
1.5 mile warm up/down. Marathon pace - 10 seconds. 400m jog recovery.
Alternatively, cross train.
8 miles
1 mile warm up/down. Tempo at marathon pace.
7 miles
8 miles
16 miles
Week 12
6 miles
4 x 2400m
1.5 mile warm up/down. Marathon pace - 10 seconds. 800m jog recovery.
Alternatively, cross train.
9 miles
1 mile warm up/down. Tempo at marathon pace.
6 miles
10 miles
10 miles
Week 13
8 miles
3 x 3200m
1.5 mile warm up/down. Marathon pace - 10 seconds. 800m jog recovery.
Alternatively, cross train.
9 miles
1 mile warm up/down. Tempo at marathon pace.
7 miles
8 miles
16 miles
Week 14
6 miles
2 x 4800m
1.5 mile warm up/down. Marathon pace - 10 seconds. 1 mile jog recovery.
Alternatively, cross train.
9 miles
1 mile warm up/down. Tempo at marathon pace.
6 miles
10 miles
10 miles
Week 15
8 miles
3 x 3200m
1.5 mile warm up/down. Marathon pace - 10 seconds. 800m jog recovery.
Alternatively, cross train.
10 miles
1 mile warm up/down. Tempo at marathon pace.
7 miles
8 miles
16 miles
Week 16
6 miles
4 x 2400m
1.5 mile warm up/down. Marathon pace - 10 seconds. 800m jog recovery.
Alternatively, cross train.
10 miles
1 mile warm up/down. Tempo at marathon pace.
6 miles
10 miles
10 miles
Week 17
8 miles
6 x 1600m
1.5 mile warm up/down. Marathon pace - 10 seconds. 400m jog recovery.
Alternatively, cross train.
10 miles
1 mile warm up/down. Tempo at marathon pace.
7 miles
8 miles
8 miles
Week 18
6 miles
5 miles
6 miles
6 miles
3 miles
Race