Running.org

Based on Woodlands Marathon

MarathonModerate18 weeks

Based on Woodlands Marathon

Schedule

Week 1

Mon
Rest
Tue
Easy

2 miles

Wed
Rest
Thu
Easy

3 miles

Fri
Rest
Sat
Easy

3 miles

Sun
Easy

4 miles

Week 2

Mon
Rest
Tue
Easy

2 miles

Wed
Rest
Thu
Easy

3 miles

Fri
Easy

3 miles

Sat
Easy

3 miles

Sun
Easy

4 miles

Week 3

Mon
Rest
Tue
Easy

4 miles

Wed
Rest
Thu
Easy

4 miles

Fri
Easy

4 miles

Sat
Easy

4 miles

Sun
Easy

5 miles

Week 4

Mon
Rest
Tue
Easy

5 miles

Wed
Rest
Thu
Easy

3 miles

Fri
Easy

3 miles

Sat
Easy

5 miles

Sun
Easy

4 miles

Week 5

Mon
Rest
Tue
Easy

5 miles

Wed
Rest
Thu
Easy

4 miles

Fri
Easy

5 miles

Sat
Easy

4 miles

Sun
Easy

6 miles

Week 6

Mon
Easy

4 miles

Tue
Intervals

12 x 400m

1.5 mile warm up/down. 5k - 10k pace. 400m jog rest.

Wed
Rest
Thu
Tempo

5 miles

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy

4 miles

Sat
Easy

8 miles

Sun
Easy

8 miles

Week 7

Mon
Easy

4 miles

Tue
Intervals

8 x 600m

1.5 mile warm up/down. 5k - 10k pace. 400m jog rest.

Wed
Rest
Thu
Tempo

5 miles

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy

4 miles

Sat
Easy

6 miles

Sun
Long

10 miles

Week 8

Mon
Easy

6 miles

Tue
Intervals

6 x 800m

1.5 mile warm up/down. 5k - 10k pace. 400m jog rest.

Wed
Rest
Thu
Tempo

5 miles

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy

5 miles

Sat
Easy

6 miles

Sun
Long

10 miles

Week 9

Mon
Easy

5 miles

Tue
Intervals

5 x 1000m

1.5 mile warm up/down. 5k - 10k pace. 400m jog rest.

Wed
Rest
Thu
Tempo

8 miles

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy

6 miles

Sat
Easy

5 miles

Sun
Long

15 miles

Week 10

Mon
Easy

7 miles

Tue
Intervals

4 x 1200m

1.5 mile warm up/down. 5k - 10k pace. 400m jog rest.

Wed
Rest
Thu
Tempo

8 miles

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy

5 miles

Sat
Easy

8 miles

Sun
Long

10 miles

Week 11

Mon
Easy

5 miles

Tue
Intervals

6 x 1600m

1.5 mile warm up/down. Marathon pace - 10 seconds. 400m jog rest.

Wed
Rest
Thu
Tempo

8 miles

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy

5 miles

Sat
Easy

8 miles

Sun
Long

16 miles

Week 12

Mon
Easy

5 miles

Tue
Intervals

4 x 2400m

1.5 mile warm up/down. Marathon pace - 10 seconds. 400m jog rest.

Wed
Rest
Thu
Tempo

9 miles

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy

5 miles

Sat
Easy

8 miles

Sun
Long

10 miles

Week 13

Mon
Easy

7 miles

Tue
Intervals

3 x 3200m

1.5 mile warm up/down. Marathon pace - 10 seconds. 400m jog rest.

Wed
Rest
Thu
Tempo

9 miles

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy

6 miles

Sat
Easy

6 miles

Sun
Long

16 miles

Week 14

Mon
Easy

5 miles

Tue
Intervals

2 x 4800m

1.5 mile warm up/down. Marathon pace - 10 seconds. 400m jog rest.

Wed
Rest
Thu
Tempo

9 miles

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy

5 miles

Sat
Easy

8 miles

Sun
Long

10 miles

Week 15

Mon
Easy

7 miles

Tue
Intervals

3 x 3200m

1.5 mile warm up/down. Marathon pace - 10 seconds. 400m jog rest.

Wed
Rest
Thu
Tempo

10 miles

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy

6 miles

Sat
Easy

6 miles

Sun
Long

16 miles

Week 16

Mon
Easy

5 miles

Tue
Intervals

4 x 2400m

1.5 mile warm up/down. Marathon pace - 10 seconds. 400m jog rest.

Wed
Rest
Thu
Tempo

10 miles

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy

5 miles

Sat
Easy

8 miles

Sun
Long

10 miles

Week 17

Mon
Easy

7 miles

Tue
Intervals

6 x 1600m

1.5 mile warm up/down. Marathon pace - 10 seconds. 400m jog rest.

Wed
Rest
Thu
Tempo

10 miles

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy

6 miles

Sat
Easy

6 miles

Sun
Easy

8 miles

Week 18

Mon
Easy

5 miles

Tue
Easy

5 miles

Wed
Rest
Thu
Easy

6 miles

Fri
Easy

5 miles

Sat
Easy

3 miles

Sun
Race

Race