Sun Mon Tues Wed Thu Fri Sat

30 min run, still no

focus on pace until
after first 2 weeks of 15 min easy run.
45 min long road
training. 6 x hard 35 min run at a easy
run. Track the
Week 1 Off day paced sprints that last Off to moderate effort Drills and Strides Off
distance you ran for
15 seconds in duration pace
future reference
with a 1 minute 15 min easy run
recovery at the end of
the run
10 min warmup run, 2 x
mile/1200/800 10
12 min run for
seconds per mile slower
warmup.
than half marathon pace/
Drills and Strides
6 mile run at an easy 5 seconds per mile
2 x 4 minutes @
6 mile long run on working down to slower than half
Week 2 Off 20-30 seconds slower Off Off
roads moderate effort. Core marathon pace/15
than your goal half-
Routine After seconds faster than half
marathon pace run
marathon goal pace. 3
with 2 min rest. 12 min
min/3 min/4 min
easy running
recovery between
intervals. 10 min easy

15 min run for

warmup.
Drills and Strides 12 min warmup. 8 x 1
35 min run at an easy
Off day or 30-35 min 4-5 x 3 minutes @ 5 min Hard/1 Min slow jog,
7 mile long run on working down to
Week 3 recovery effort run seconds faster than Off continuous and Off
roads moderate effort. Core
on soft surfaces your goal half- alternating, for recovery
Routine After
marathon pace run 10 min cool down
with 2 min rest. 10 min
easy run

8 mile long run on

roads 5 min easy run. On a
15 min warm-up jog. road, 6 x 800 @ 5-7
6 mile run at an easy
*start incorporating Off day or 4 miles 3-4 x 90 seconds hill, seconds faster than
working down to
Week 4 Nuun and Calories recovery effort run (4 min rest) 2 miles at Off marathon pace with Off
moderate effort. Core
on the longer days on soft surfaces goal marathon pace, easy 400 meter jog
Routine after
as race day 10 min easy running between each, 5
preparation minutes easy running
after

12 min WU, drill/

2 miles easy no drills stretching, On track: 1
or stretching right into/ mile at 15-20 sec. faster
2 x 2 miles tempo than half marathon pace,
effort with 1 mile easy 6 mile run at an easy 1 mile at GP, (off track),
Off day or 5 mile recovery
8-9 mile long run on between for recovery. working down to 1200 @ same pace as
Week 5 recovery effort on Off day or easy
roads Tempo effort is around moderate effort. Core mile, 1 mile off track at
soft surfaces 3 miles
10-15 seconds faster Routine After half marathon pace, 400
than your half fast yet controlled, 3-4
marathon goal pace. 1 min rest all the way
mile cool down jog through, 10 min cool
down jog
Easier workout day.
12 min warmup, drills 1 mile easy jog
and stretching. 10 x Drills and Strides. 6 x
200 meters on the 800m at goal marathon
Off day or 5 miles track with a 200 meter TIME with equal rest so Recovery or
Week 6 9-10 mile long run. recovery effort run slow jog for recovery. Off 6 miles easy if you run a 4:00 hour easy 3
on soft surfaces The goal is to run marathon you run a 4 miles
each 200 quicker or minute 800 for an 800
the same time as the then you take 4 min rest.
previous 200, 12 min 800m-mile cool down jog
cool down jog

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 Sun Mon Tues Wed Thu Fri Sat

5-10 min easy.

5 min warm-up jog. 6
10--12 mile long
miles at marathon pace, Drills and Strides
run, still working
if feeling good, go a few 45 min run at a
on hydration
Week 7 Off seconds faster per mile off easy to moderate 2 mile, 1 mile, 1 mile @ Recovery day
strategy with Nuun
on the last 3 miles of the effort pace 15 sec faster than
and recovering
workout. easy 1/2 mile marathon pace
with Calories
cool down
5 min easy run

10k or 5k race
12 min warmup, drills (practice pre-
10 min warmup jog
8 mile long run on and stretching. 8 x 400 race routine
Drills and Strides
roads. Out and 5 miles recovery w/ 2 minutes recovery at 30-35 min run at a using the
10 min warmup jog,
Week 8 back run trying to effort run on soft slightly faster than goal off easy to moderate shoes, apparel,
stretching and drills. 6 x
run the 2nd half surfaces 10k race pace or right at effort pace and warm-up
easy 100's, 10 min
faster than the 1st goal 5k race pace, 10 that you will
easy jogging
min cool down jog use on race
day)

12 min run. Stretching/

10 mile long run drills. 5 x alternating hills.
10 min warmup jog,
on roads. Each set will include a
stretching and drills. 2 x
Hydration and 90 sec hill and a 15 sec 6 mile run at an
5 off day or miles 4 miles at half
nutrition plan hill. 90 sec is moderate- easy working down
Week 9 recovery effort run off marathon goal pace w/ Recovery day
should be getting hard, 15 sec hill is a to moderate effort.
on soft surfaces 5 min rest between of
closed to sprint. Jog down for Core Routine After
easy jogging, 10 min
perfected for these recovery after 90 sec hill/
easy jogging
longer runs. walk down after 15 sec
hill. 10 easy min jog

12 mile long run,

Marathon Practice
Day. Copy your \2 mile warm-up
race day plan on
this run (race off or optional 40 15 minutes 30 min run at a Drills and Strides
Week 10 shoes, outfit, minte"shake out" 8-10 mile easy run 15 off easy to moderate Off
stretch routine, jog min recovery running effort pace 2 mile warm-up, 3 miles
night before food, @ marathon pace
on course 1 mile cool down
hydration and
nutrition plan etc)

10 min warmup jog,

stretching and drills. 4
miles at half marathon
12 min warmup, drills
GP or 5 seconds per
10-11 mile long and stretching. 8 x 400
7 mile run at an mile quicker(4 min rest)
run, soft surface is Off day or 5 miles w/ 2 minutes recovery at
easy working down 6 x 200's quick strides recovery day or
Week 11 preferred here recovery effort run slightly faster than goal off
to moderate effort. with 90 sec rest easy 3 miles
coming off big on soft surfaces 10k race pace or right at
Core Routine After between (4 min rest) 3
week last week goal 5k race pace, 10
miles at half marathon
min cool down jog
GP or 5 seconds per
mile quicker, 10 min
easy jogging

6 mile long run. Be 1 mile easy jog. 2 x mile 10 min easy run. 12
smart here, if you w/ 2 min rest. First mile minutes at
20 min easy —
don't feel 100%, 20 seconds faster than marathon pace or 5
Week 12 Off off 5 miles easy Get after it
back off the marathon pace, 2nd mile seconds per mile
tomorrow!
distance and do marathon pace. 1 mile quicker 5 min easy
not worry about it. cool down run

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