Tough Marathon
MarathonHard
- Weeks
- 18
- Runs/wk
- 6
- Peak km
- 74
A tried and tested marathon program that will push you to your limits and lead you to a personal best. This program is heavy on both speed work and distance work - it will train you physically and mentally. Not for the feint of hearted.
Schedule
Week 133.8 km
Mon
Easy4.8 km
Tue
Hills3 reps
Wed
Easy4.8 km
Thu
Tempo30 min
FriRest
Sat
Race pace8 km
Sun
Long16.1 km
Week 241.8 km
Mon
Easy4.8 km
Tue
Tempo30 min
Wed
Easy4.8 km
Thu
Race pace4.8 km
FriRest
Sat
Easy8 km
Sun
Long19.3 km
Week 340.2 km
MonRest
Tue
Intervals4 x 800m
Wed
Easy4.8 km
Thu
Tempo30 min
FriRest
Sat
Race pace9.7 km
Sun
Long22.5 km
Week 440.2 km
Mon
Easy4.8 km
Tue
Hills4 reps
Wed
Easy4.8 km
Thu
Tempo30 min
FriRest
Sat
Race pace9.7 km
Sun
Long20.9 km
Week 548.3 km
Mon
Easy4.8 km
Tue
Race pace4.8 km
Wed
Easy4.8 km
Thu
Tempo30 min
FriRest
Sat
Easy11.3 km
Sun
Long22.5 km
Week 641 km
Mon
Easy4.8 km
Tue
Intervals5 x 800m
Wed
Easy4.8 km
Thu
Tempo30 min
FriRest
Sat
Race pace11.3 km
Sun
Long16.1 km
Week 754.7 km
Mon
Easy4.8 km
Tue
Hills5 reps
Wed
Easy6.4 km
Thu
Tempo30 min
Fri
Easy4.8 km
Sat
Race pace12.9 km
Sun
Long25.7 km
Week 827.4 km
MonRest
Tue
Tempo40 min
Wed
Easy6.4 km
Thu
Hills6 reps
Fri
Easy8 km
Sat
Easy8 km
Sun
Race pace4.8 km
Week 957.9 km
Mon
Hills8 reps
Tue
Easy8 km
Wed
Easy8 km
Thu
Tempo30 min
Fri
Long29 km
Sat
Easy6.4 km
Sun
Easy6.4 km
Week 1022.5 km
Mon
Intervals6 x 800m
Tue
Easy8 km
Wed
Race pace4.8 km
Thu
Race pace4.8 km
FriRest
SatRest
Sun
RaceRace
Week 1162.8 km
Mon
Easy4.8 km
Tue
Easy6.4 km
Wed
Race pace6.4 km
Thu
Tempo30 min
FriRest
Sat
Race pace14.5 km
Sun
Long30.6 km
Week 1255.5 km
Mon
Easy6.4 km
Tue
Easy8 km
Wed
Easy8 km
Thu
Tempo40 min
Fri
Easy8 km
Sat
Intervals7 x 800m
Sun
Long19.3 km
Week 1366 km
Mon
Long32.2 km
Tue
Easy6.4 km
Wed
Tempo45 min
ThuRest
Fri
Hills7 reps
Sat
Easy8 km
Sun
Long19.3 km
Week 1466 km
Mon
Long32.2 km
TueRest
Wed
Tempo45 min
ThuRest
Fri
Race pace16.1 km
Sat
Easy8 km
Sun
Easy9.7 km
Week 1541.8 km
Mon
Intervals8 x 800m
TueRest
Wed
Tempo50 min
ThuRest
Fri
Long19.3 km
Sat
Easy8 km
Sun
Easy8 km
Week 1674 km
Mon
Race pace9.7 km
Tue
Easy8 km
Wed
Tempo30 min
Thu
Easy8 km
FriRest
Sat
Race pace16.1 km
Sun
Long32.2 km
Week 1740.2 km
Mon
Easy8 km
Tue
Hills6 reps
Wed
Easy8 km
Thu
Tempo30 min
FriRest
Sat
Easy8 km
Sun
Long16.1 km
Week 1816.1 km
Mon
Intervalsnull x 400m
Tue
Easy6.4 km
Wed
Race pace6.4 km
ThuRest
FriRest
Sat
Easy3.2 km
Sun
RaceRace