REI Trail Running Full Marathon
MarathonHard16 weeks
At least half of the runs should be done on trails.
Schedule
Week 1
Mon
Hills
30 min
Tue
Easy
4 miles
Wed
Tempo
30 miles
Thu
Rest
Fri
Easy
3 miles
Sat
Long
8 miles
Sun
Rest
Week 2
Mon
Intervals
15 x 2400m
Tue
Easy
4 miles
Wed
Tempo
30 miles
Thu
Rest
Fri
Easy
3 miles
Sat
Long
10 miles
Sun
Rest
Week 3
Mon
Hills
35 min
Tue
Easy
4 miles
Wed
Tempo
35 miles
Thu
Rest
Fri
Easy
3 miles
Sat
Long
12 miles
Sun
Rest
Week 4
Mon
Hills
40 min
Tue
Easy
5 miles
Wed
Tempo
40 miles
Thu
Rest
Fri
Easy
4 miles
Sat
Long
6 miles
Sun
Rest
Week 5
Mon
Intervals
20 x 2400m
Tue
Easy
5 miles
Wed
Tempo
50 miles
Thu
Rest
Fri
Easy
3 miles
Sat
Long
14 miles
Sun
Rest
Week 6
Mon
Hills
45 min
Tue
Easy
5 miles
Wed
Tempo
60 miles
Thu
Rest
Fri
Easy
5 miles
Sat
Long
13 miles
Sun
Rest
Week 7
Mon
Intervals
20 x 2400m
Tue
Easy
6 miles
Wed
Tempo
50 miles
Thu
Rest
Fri
Easy
4 miles
Sat
Long
16 miles
Sun
Rest
Week 8
Mon
Hills
45 min
Tue
Easy
5 miles
Wed
Tempo
60 miles
Thu
Rest
Fri
Easy
3 miles
Sat
Long
17 miles
Sun
Rest
Week 9
Mon
Hills
50 min
Tue
Easy
6 miles
Wed
Tempo
70 miles
Thu
Rest
Fri
Easy
4 miles
Sat
Long
8 miles
Sun
Rest
Week 10
Mon
Intervals
25 x 2400m
Tue
Easy
5 miles
Wed
Tempo
50 miles
Thu
Rest
Fri
Easy
3 miles
Sat
Long
18 miles
Sun
Rest
Week 11
Mon
Hills
40 min
Tue
Easy
7 miles
Wed
Tempo
80 miles
Thu
Rest
Fri
Easy
3 miles
Sat
Long
13 miles
Sun
Rest
Week 12
Mon
Intervals
20 x 2400m
Tue
Easy
5 miles
Wed
Tempo
70 miles
Thu
Rest
Fri
Easy
3 miles
Sat
Long
20 miles
Sun
Rest
Week 13
Mon
Hills
35 min
Tue
Easy
7 miles
Wed
Tempo
60 miles
Thu
Rest
Fri
Easy
4 miles
Sat
Long
15 miles
Sun
Rest
Week 14
Mon
Hills
40 min
Tue
Easy
8 miles
Wed
Tempo
40 miles
Thu
Rest
Fri
Easy
4 miles
Sat
Long
12 miles
Sun
Rest
Week 15
Mon
Hills
30 min
Tue
Easy
10 miles
Wed
Tempo
20 miles
Thu
Rest
Fri
Easy
3 miles
Sat
Long
9 miles
Sun
Rest
Week 16
Mon
Easy
4 miles
Tue
Easy
4 miles
Wed
Easy
3 miles
Thu
Rest
Fri
Easy
2 miles
Sat
Race
Race
Sun
Rest