Week

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Date

Monday
0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

0-3 Miles Easy

Friday

Saturday

3-5 Miles Easy

Recovery Run

Tuesday

3-5 Miles Easy

Recovery Run

Wednesday

3-5 Miles Easy

Recovery Run

Thursday

Rest

10

3-5 Miles Easy

Recovery Run

3-5 Miles Easy

Recovery Run

3-5 Miles Easy

Recovery Run

Rest

3-5 Miles Easy

Recovery Run

3-5 Miles Easy

Recovery Run

3-5 Miles Easy

Recovery Run

Rest

6-8 Miles ML
Run

3-5 Miles Easy

Recovery Run

3-5 Miles Easy

Recovery Run

Rest

3-5 Miles Easy

Recovery Run

3-5 Miles Easy

Recovery Run

3-5 Miles Easy

Recovery Run

Rest

6 Miles 2 mile
3-5 Miles Easy
warmup,
Recovery Run
6x45second Hills,
2 mile cooldown

4-6 Miles Easy

Recovery Run

4-6 Miles Easy

Recovery Run
with 2x 10 Sec
Hill Sprints

16 or 2hrs 15min 6-8 Miles ML

Run

6 Miles 2 mile
3-5 Miles Easy
warmup,
Recovery Run
6x45second Hills,
2 mile cooldown

6-8 Miles ML
Run

3-5 Miles Easy

Recovery Run
with 3x 10 Sec
Hill Sprints

16 or 2hrs 15min 6-8 Miles ML

Run

8 Miles 2 mile
3-5 Miles Easy
warmup, 4x800m Recovery Run
w/ 3:30 min rest,,
2 mile cooldown

6-8 Miles ML
Run

3-5 Miles Easy

Recovery Run
with 4x 10 Sec
Hill Sprints

16 or 2hrs 15min 8-10 Miles ML

Last 2 Miles at Run
Marathon Pace

10 Miles 2 mile
3-5 Miles Easy
warmup, 4x 1mile Recovery Run
w/ 400m recovery,
2 mile cooldown

8-10 Miles ML
Run

3-5 Miles Easy

Recovery Run
with 5x 10 Sec
Hill Sprints

16 or 2hrs 15min 6-8 Miles ML

Run

8 Miles 2 mile
3-5 Miles Easy
warmup,
Recovery Run
8x45second Hills,
2 mile coo down

8-10 Miles ML
Run

3-5 Miles Easy

Recovery Run
with 6x 10 Sec
Hill Sprints

8 Miles 2 mile
3-5 Miles Easy
warmup,
Recovery Run
8x45second Hills,
2 mile coo down

8-10 Miles ML
Run

4-6 Miles Easy

Recovery Run
with 7x 10 Sec
Hill Sprints

16 or 2hrs 15min 6-8 Miles ML

Run

8 Miles with 3
3-5 Miles Easy
Miles at Marathon Recovery Run
Pace, 3 min rest

8-10 Miles ML
Run

4-6 Miles Easy

Recovery Run
with 8x 10 Sec
Hill Sprints

16 or 2hrs 15min 6-8 Miles ML

Run

8 Miles Last 4
3-5 Miles Easy
Miles at Marathon Recovery Run
Pace

8-10 Miles ML
Run

4-6 Miles Easy

Recovery Run
with 8x 10 Sec
Hill Sprints

8 Miles Last 5
3-5 Miles Easy
Miles at Marathon Recovery Run
Pace

8-10 Miles ML
Run

4-6 Miles Easy

Recovery Run
with 8x 10 Sec
Hill Sprints

8 Miles with 2 x 3 3-5 Miles Easy

Miles at Marathon Recovery Run
Pace, 3 min rest

8-10 Miles ML
Run

3-5 Miles Easy

Recovery Run
with 8x 10 Sec
Hill Sprints

10 Miles Last 6
3-5 Miles Easy
Miles at Marathon Recovery Run
Pace

8-10 Miles ML
Run

4-6 Miles Easy

Recovery Run
with 8x 10 Sec
Hill Sprints

16 or 2hrs 15min 6-8 Miles ML

Last 3 Miles at Run
Marathon Pace

12 Miles Last 8
3-5 Miles Easy
Miles at Marathon Recovery Run
Pace

8-10 Miles ML
Run

4-6 Miles Easy

Recovery Run
with 8x 10 Sec
Hill Sprints

16-18 Max or 2.5 6-8 Miles ML

Run
hours

12 Miles with 2x 5 3-5 Miles Easy

Miles at Marathon Recovery Run
Pace, 3 min rest

8-10 Miles ML
Run

4-6 Miles Easy

Recovery Run
with 8x 10 Sec
Hill Sprints

20 or up to 3hrs 6-8 Miles ML

Confidence Run Run

12 Miles Last 8
3-5 Miles Easy
Miles at Marathon Recovery Run
Pace

8-10 Miles ML
Run

3-5 Miles Easy

Recovery Run
with 8x 10 Sec
Hill Sprints

12 Miles Last 10 3-5 Miles Easy

Miles at Marathon Recovery Run
Pace

8-10 Miles ML
Run

3-5 Miles Easy

Recovery Run
with 8x 10 Sec
Hill Sprints

16-18 or 2.5+
6-8 Miles ML
Run
hours
(20 miles ok if you
must)

10 Miles with 2x 5 3-5 Miles Easy

Miles at Marathon Recovery Run
Pace, 3 min rest

8-10 Miles ML
Run

3-5 Miles Easy

Recovery Run
with 8x 10 Sec
Hill Sprints

16 or 2hrs 15min 8-10 Miles ML

Last 3 Miles at Run
Marathon Pace

12 Miles Last 10 3-5 Miles Easy

Miles at Marathon Recovery Run
Pace

8-10 Miles ML
Run

4-6 Miles Easy

Recovery Run
with 8x 10 Sec
Hill Sprints

16 or 2hrs 15min 4-6 Miles Easy

Recovery Run

8-10 Miles ML
Run

3-5 Miles Easy

Recovery Run

8-10 Miles ML
Run

3-5 Miles Easy

Recovery Run
with 8x 10 Sec
Hill Sprints

6-8 Miles ML
Run

3-5 Miles Easy

Recovery Run

6-8 Miles ML
3-5 Miles Easy
Run 8x Hill Sprints Recovery Run
or Strides

12

12

14 or 2 hrs

10

14 or 2 hrs

18 or 2.5 hours

Sunday
3-5 Miles Easy
Recovery Run

3-5 Miles Easy

Recovery Run

3-5 Miles Easy

Recovery Run

3-5 Miles Easy

Recovery Run

3-5 Miles Easy

Recovery Run

4-6 Miles Easy

Recovery Run

6-8 Miles ML
Run

16 or 2hrs 15min 8-10 Miles ML

Last 2 Miles at Run
Marathon Pace
12

14 or 2 hrs

12

3 Miles Easy
Nervous energy
run

4-6 Miles Easy

Recovery Run

4-6 Miles Easy

Recovery Run

4-6 Miles Easy

Recovery Run

Mileage
Base And Build
25-30

30-35

30-35

35-40
Recovery Week
25-30

40-45

Specific Training
Begins
Speed and
Transition Phase

40-45

45-50

45-50

Recovery week
35-40

50-55
Marathon Specific
Training
45-50

50-55

45-50

Recovery Week
35-40

50-55

50-55
Peak Week of
Plan
50-55

Recovery Week
35-40

50-55

50-55

50-55
Taper
40-45
Race Week

Goal Marathon