Phase 1: Base Building (18-25 weeks)

• Start at the athlete's current training level

• Increase no more than 10% per week
• Add the extra mileage to the longest run first and the shortest run last
• All runs should be an easy effort (75-80%)
• Advanced runners can add fartleks or hills near the end of base building on a "hard" day to
prepare for speedwork in the upcoming phase.
• Goals: Increase mileage base; Increase longest run distance.
• Benefits: Increased V02 max (up to 20%); increased endurance (up to 10000%); improve
recovery; simulate race duration effort

Note: Most marathon training plans are designed for 16-20 weeks of training and only include 3-7 weeks of
“base-building.” They assume you have the prerequisite base-mileage before beginning the training. This is
where many novice runners get injured. They begin their running basically at the sharpening phase without
having a solid base. A runner who wants to do more than just finish the race needs to have at least a weekly
mileage base of 25-30 miles for several months before beginning marathon training. An experienced runner
who is already running 25+ miles a week can move much quicker into the Sharpening Phase of training.

Base Building Requirements (The average client is going to be a beginner or recreational marathoner)
• Beginning Marathoner
o Starting Point: Six months of running experience and a base of 20 miles per week
• Recreational Marathoner
o Starting Point: Experienced runner, may have run one or more marathons; has a base
of 25-30 miles per week
• Intermediate Marathoner
o Starting Point: Experienced runner, may have run one or more marathons; has a base
of 30-40 miles per week
• Advanced Marathoner
o Starting Point: Experienced road racer with previous marathon experience; has a base
of 50 miles per week

Base-Building Plan
 • A base-building plan should contain a hard/easy microcycle by varying distance (i.e., periods
of overload followed by periods of recovery)
o Hard = Overload = Stress
 “Hard Runs” can be long slow runs or fast short runs
o Easy = Recovery = Adaptation to Stress
 “Short Runs” can be slow short runs or rest days
• A 5-day training plan might consist of 2 easy and 3 hard runs
Sun Mon Tues Wed Thurs Fri Sat Total Miles
(Hard) (Rest) (Easy) (Hard) (Easy) (Hard) (Rest)
6 0 2 4 2 4 0 18
7 0 2 4 2 4 0 19
7 0 2 4 2 4 0 19
8 0 2 4 2 4 0 20
8 0 2 5 2 4 0 21
8 0 2 5 2 5 0 22
9 0 2 5 2 5 0 23
9 0 2 6 2 5 0 24
9 0 2 6 2 6 0 25
9 0 3 6 3 6 0 27

Phase 2: Sharpening (8-10 weeks)

• Adapt to base workload
• Incorporate race-specific training
o Endurance Runs (the long run)
o Tempo Runs(running at or slightly faster than race pace)
o Intervals (short repeats run at 5K or 10K pace)
o Note: Beginner marathoners can add some tempo run to their weekly runs but their
main focus should be on the endurance run; recreational, intermediate, and advanced
marathoners can benefit from adding the tempo and the interval training
• Benefits: improved race performance (up to 30%); adapt to race specific effort, terrain or
environment; gain confidence and pace judgment

Sharpening Progressions
• maintain or reduce weekly mileage
• replace midweek long run with speed workout (speedwork/tempo runs = 20-25% of weekly
mileage)
• start at 50% of max speedwork volume (progressive overload)
• incorporate variety to keep it fun and healthy (fartleks, intervals, hillwork, etc.)
• increase specificity as you near goal race (adding in tempo and interval training)
• 10% of the weekly running should now be at race pace
• allow 6-10 weeks for adaptation (just because a client can run 10 miles at race pace once,
doesn't mean his/her body has adapted to that pace; take 6-10 weeks for adaptation to occur)

Sharpening Requirements:
• Beginner Marathoner
o Starting Point: Base of 30-40 miles per week including a long run between 15 and 20
miles
o Sharpening Phase: To build endurance by completing one to three 20-mile training
runs. To develop marathon pace through short tempo runs; all other runs are done at an
easy 75-80% effort
• Recreational Marathoner
 o Starting Point: Base of 40-50 miles per week including a long run of 20 miles
o Sharpening Phase: To build endurance by completing two to four 20-mile training runs.
To develop marathon pace and aerobic potential through a program of repeat runs and
tempo runs; all other runs are done at an easy 75-80% effort
• Intermediate Marathoner
o Starting Point: Base of 50-60 miles per week including a long run of 20 miles
o Sharpening Phase: To a strong endurance base by completing up three to six 20-mile
training runs or more. To develop marathon pace and aerobic potential through a
program of repeat runs and tempo runs; all other runs are done at an easy 75-80%
effort
• Advanced Marathoner
o Starting Point: Base of 75+ miles per week including a long run of 20-24 miles and
previous speedwork at marathon race pace or faster
o Sharpening Phase: To a strong endurance base by completing up to six to eight 20-
mile training runs or more. To develop peak marathon potential with specific speedwork;
all other runs are done at an easy 75-80% effort

Phase 3: Tapering (3 weeks)

• Approximately 3 weeks
• Reduce workload and rest for race
• Maintain some race-specific speedwork
• Benefits: maximize fuel and enzyme stores; rest muscles; prepare mentally for race effort;
visualize race and rewards

Tapering Progressions
• Beginner Marathoner
o Last 20 mile run is 3 weeks before race day to allow complete recovery. Mileage is cut
to less than half during the last 4 days for rest and carb-loading. Short Tempo run is
okay to maintain sharpness.
• Recreational Marathoner
o Last 20 mile run is 3 weeks before race day to allow complete recovery. Mileage is cut
to less than half during the last 4 days for rest and carb-loading. Short Tempo run is
okay to maintain sharpness.
• Intermediate Marathoner
o Last 20 mile run is 3 weeks before race day to allow complete recovery. Mileage is cut
to less than half during the last 4 days for rest and carb-loading. Short Tempo run is
okay to maintain sharpness.
• Advanced Marathoner
o Last long run is 2 weeks before race day to allow complete recovery. Mileage is cut to
less than half during the last 4 days for rest and carb-loading. Some short accelerations
in the workout 4 days before the marathon to keep legs loose is okay.

Phase 4: Post Race Recovery (1 month)

Rule of thumb is to "rest" one day for each mile run in the race. So that's 26 days of "rest." This
doesn't mean you can't run at all during the 26 days. What this means is that you should not consider
beginning another training phase until after 26 days. Light running during this time is fine.