Based on McMillan Calculator
Marathon goal- sub 3:19 → sub 7:35 min/mile
5K pace – 20:24 → 6:34 min/mile 00:48/1:37/2:26/3:15 (200m/400m/600m/800m)
10K pace – 42:23 → 6:49 min/mile 00:50/1:41/2:32/3:23 (200m/400m/600m/800m)
1 mile pace – 5:52
Easy run 8:09 - 9:10
Long runs 8:15 - 9:32
Recovery jogs 9:16 - 9:59
Tempo intervals 7:13 - 7:27
Tempo runs 7:20 - 7:36
Steady state runs 7:38 - 7:59
WEEK 1 (50-70 MILES) | OCTOBER 3RD TO OCTOBER 9TH |
Monday | Hill Training – 1 mile warm-up 5 x 90 second sprints 1 mile cool-down |
Tuesday | Distance – 3 to 4 miles (7:15 pace) |
Wednesday | 800’s – warm –up 1 mile 5 x 800’s 30 rest between reps 1 mile cool down |
Thursday | Distance – 5 miles (between 7:30 – 7:40 pace) |
Friday | Rest Day – 4 miles (fun run ) |
Saturday | LR easy steady paced (Autumn Trails 16 mile train run) |
Sunday | Distance – 6 miles (between 7:30- 7:40 pace) |
Total Miles |
WEEK 2 (50-70 MILES) | OCTOBER 10TH TO OCTOBER 16TH |
Monday | Hill Training – 1 mile warm –up 6 x 90 seconds sprints 1 mile cool-down |
Tuesday | Distance – 3 to 4 miles (7:15 pace) |
Wednesday | 2 mile warm-up 1 mile at 5k pace 2 mile cool down |
Thursday | Distance – 3 to 6 miles (between 7:30 – 7:40) |
Friday | Rest Day – 0 to 5 miles (fun run) |
Saturday | LR 20 miles, just for fun |
Sunday | Distance – 6 miles (between 7:30 – 7:40 pace) |
Total Miles |
WEEK 3 (50-70 MILES) | OCTOBER 17TH TO OCTOBER 23RD |
Monday | Hill Training – 1 mile warm- up 6 x 90 second sprints 1 mile cool-down |
Tuesday | Distance – 3 to 4 miles (7:15 pace) |
Wednesday | 2 mile warm-up with 1.5 miles at 5k pace 2 mile cool-down |
Thursday | Distance – 5 miles (between 7:30 – 7:40 pace) |
Friday | Rest Day – 4 miles low and slow |
Saturday | Run a Half Marathon |
Sunday | Distance – 5 miles 7:30 pace |
Total Miles |
WEEK 4 (50-70 MILES) | OCTOBER 24TH TO OCTOBER 30TH |
Monday | Slow 4 miles |
Tuesday | Rest Day |
Wednesday | Rest Day |
Thursday | Easy Run |
Friday | Rest Day – Slow 5 miles |
Saturday | LR 10 mile, easy steady paced |
Sunday | Distance – 8 miles 7:30 pace |
Total Miles |
WEEK 5 (50-70 MILES) | OCTOBER 31ST TO NOVEMBER 6TH |
Monday | Hills – 7x 90 second repeats 1 mile warm –up and cool-down |
Tuesday | Distance – 6 miles 7:10 pace |
Wednesday | Play on speed – fartleks 4 miles total |
Thursday | Distance – 6 miles 7:10 pace |
Friday | Rest Day –cross train only |
Saturday | LR 10 miles, easy steady paced |
Sunday | Distance – 8 miles 7:30 pace |
Total Miles |
WEEK 6 (50-70 MILES) | NOVEMBER 7TH TO NOVEMBER 13TH |
Monday | Tempo – 6 miles total, 1 x 5,000m at marathon tempo |
Tuesday | Play on speed – Fartleks 5 miles total |
Wednesday | Distance – 4 fun miles |
Thursday | Rest |
Friday | Frozen Trail Fest 50k |
Saturday | Rest |
Sunday | Distance – 5 miles 7:20 pace |
Total Miles |
WEEK 7 (50-70 MILES) | NOVEMBER 14TH TO NOVEMBER 20TH |
Monday | Hills – 8 x 90 second repeats 1 mile warm-up and cool-down |
Tuesday | Distance – 6 miles 7:10 pace |
Wednesday | Tempo – 7 to 10 miles total, 5 x 1,000m at marathon tempo, 3:30 minutes recovery |
Thursday | Play on speed – Fartleks 6 miles total |
Friday | LR 12 miles, easy steady paced |
Saturday | Rest Day – cross training |
Sunday | Distance – 4 miles 7:00 |
Total Miles |
WEEK 8 (50-70 MILES) | NOVEMBER 21ST TO NOVEMBER 27TH |
Monday | Long run – Just run! |
Tuesday | 10 miles under 7:00 pace |
Wednesday | Recovery run – 8 low and slow |
Thursday | Distance – 5 miles 6:55 pace |
Friday | Rest Day – cross training |
Saturday | LR 10 miles, easy steady paced |
Sunday | Distance – 6 miles 7:15 pace |
Total Miles |
WEEK 9 (50-70 MILES) | NOVEMBER 28TH TO DECEMBER 4TH |
Monday | Tempo – 7 miles total, 1 x 5,000m at marathon tempo |
Tuesday | Distance – 4 miles 6:50 |
Wednesday | Tempo – 7 miles total, 5 x 1,000m at marathon temp, 3:30 minutes recovery |
Thursday | Distance – 5 miles 7:05 |
Friday | Rest Day – 0-5 miles or cross training |
Saturday | LR 12 miles, easy steady paced |
Sunday | Rest Day – Cross train |
Total Miles |
WEEK 10 (50-70 MILES) | DECEMBER 5TH TO DECEMBER 11TH |
Monday | Interval – 8 miles total, 3 x (800m-600m-600m) at 5K effort, 90 seconds recovery, 4 minutes between sets |
Tuesday | Distance – 6 miles 6:55 |
Wednesday | Tempo – 7, 2 x 20 minute at marathon tempo, 8 minutes recovery |
Thursday | Distance 7 miles 6:55 |
Friday | Distance – 7 miles 7:05 |
Saturday | LR – 13 miles, easy paced |
Sunday | Interval – 8 to 11 miles total, 3 x 2,000m at 10k pace, 3 minutes recovery |
Total Miles |
WEEK 11 (50-70 MILES) | DECEMBER 12TH TO DECEMBER 18TH |
Monday | Rest – 3 miles and cross training |
Tuesday | Distance – 6 miles 7:00 |
Wednesday | LR – 10 miles 7:00 |
Thursday | Distance – 7 mile 6:55 |
Friday | Tempo – 10 miles, 30-40 minutes continuous run at marathon tempo |
Saturday | Long Distance – 18 miles easy steady paced |
Sunday | Rest Day – 4 miles low and slow |
Total Miles |
WEEK 12 (50-70 MILES) | DECEMBER 19TH TO DECEMBER 25TH |
Monday | Interval – 8 to 11 miles total, 2 x (4 x 800m) at 10k pace, 90 second recovery, 5 minutes recovery between sets |
Tuesday | Distance – 8 miles sub 7:00’s |
Wednesday | Tempo – 10 to 12 miles total, 3 x 15 minutes at marathon tempo. 5 minutes recovery |
Thursday | Distance – 9 mile 7:10 pace |
Friday | Distance – 6 miles low and slow |
Saturday | Long Distance – 20 miles, with last 4 miles at marathon tempo |
Sunday | Race Day – Cross Train |
Total Miles |
WEEK 12 (50-70 MILES) | DECEMBER 26TH TO JANUARY 1ST |
Monday | Interval - 8 miles total, 3-4 x 1,600m at marathon tempo, 3 minutes recovery |
Tuesday | Distance - 7 miles 6:55 |
Wednesday | LR - 13 miles low and slow |
Thursday | Distance - 8 miles 6:50-7:00 pace |
Friday | Distance - 6 miles 6:50-7:00 pace |
Saturday | Long Distance – 16 miles, easy paced |
Sunday | Rest day – cross training |
Total Miles |
WEEK 14 (40-60 MILES) | JANUARY 2ND TO JANUARY 8TH |
Monday | Interval - 9 miles total, 1 mile-2 mile-1 mile, at slightly slower than 10K effort, 4 and 7 minutes recovery |
Tuesday | Distance - 7 miles sub 7 pace |
Wednesday | Tempo - 10 miles total, 1 x 20 minutes & 1 x 10 minutes at marathon tempo, 7 minutes recovery |
Thursday | Distance – 6 miles low and slow |
Friday | Bristow Trail Run 25k |
Saturday | Distance - 6 miles low and slow |
Sunday | Rest day – cross training |
Total Miles |
WEEK 15 (50-70 MILES) | JANUARY 9TH TO JANUARY 15TH |
Monday | Interval - 10 miles total, 5-7 x 1,000m, at 10K pace, 2 minutes recovery |
Tuesday | Distance - 7 miles sub 7 pace |
Wednesday | LR - 12 miles low and slow |
Thursday | Distance - 7 miles sub 7 pace |
Friday | Distance - 5 miles low and slow |
Saturday | Long Distance - 21 miles, with last 4 miles at marathon pace |
Sunday | Rest Day – Cross train |
Total Miles | |
WEEK 16 (40-60 MILES) | JANUARY 16TH TO JANUARY 22ND |
Monday | Interval - 10 miles total, 3 x (800m-600m-400m-200m), at 5K-10k pace, 1 minute recovery, 3-5 minutes between sets |
Tuesday | Distance - 5 miles |
Wednesday | Tempo - 10 miles total, 2 x 20 minutes at marathon tempo, 8 minutes recovery |
Thursday | Distance - 8 miles 6:50 pace |
Friday | Distance - 6 miles 6:45 |
Saturday | Long Distance - 23 miles, easy, steady paced Fall Creek Run-around + 3 miles |
Sunday | Rest day – cross train |
Total Miles |
WEEK 17 (50-70 MILES) | JANUARY 23RD TO JANUARY 29TH |
Monday | Interval – 11 miles total, 3-4 x 1,600m at 10K pace, 3 minutes recovery |
Tuesday | Distance - 10 miles 6:50 |
Wednesday | LR - 12 miles sub-7 pace |
Thursday | Rest Day – 3 miles plus cross train |
Friday | Distance - 8 miles low and slow |
Saturday | Race - 13 miles 2 mile warm-up & 1 to 2 miles cool down |
Sunday | Rest Day – 5 miles 7:15 pace |
Total Miles |
WEEK 18 (50-70 MILES) | JANUARY 30TH TO FEBRUARY 5TH |
Monday | Interval - 10 total miles total, 2 x (4 x 800m) at 10K pace, 90 second recovery, 5 minutes recovery between sets |
Tuesday | Distance - 9 miles sub 7:00 pace |
Wednesday | Tempo - 9 miles total, 2 x 15 minutes at marathon tempo, 5 minutes recovery |
Thursday | Distance - 9 miles sub 6:50 |
Friday | Distance - 6 miles low and slow |
Saturday | Long Distance - 21 miles, running miles 9 through 12 at marathon tempo |
Sunday | Rest Day – cross train |
Total Miles |
WEEK 19 (45-70 MILES) | FEBRUARY 6TH TO FEBRUARY 12TH |
Monday | Interval - 8 miles total, 3 x (800m-600m-600m) at 5K effort, 90 seconds recovery, 5 minutes between sets |
Tuesday | Distance - 6 miles 6:50 |
Wednesday | LR - 12 miles sub 7 pace |
Thursday | Distance - 8 miles 6:45 |
Friday | Tempo - 10 miles, 30-40 minutes continuous run at marathon tempo |
Saturday | Long Distance - 14 miles, easy run |
Sunday | Rest Day – cross train |
Total Miles |
WEEK 20 (50-70 MILES) | FEBRUARY 13TH TO FEBRUARY 19TH |
Monday | Interval - 10 miles total, 3 x (2,000m) at 10K pace, 3 minutes recovery |
Tuesday | Distance - 8 miles sub 6:50 |
Wednesday | LR - 13 miles low and slow |
Thursday | Distance - 8 miles sub 7:00 pace |
Friday | Tempo - 10 miles total, 30-40 minutes continuous run at marathon tempo |
Saturday | Long Distance - 20 miles, running middle 3 miles at marathon tempo or race 10 miles to half marathon tempo with 2 mile warm-up and 1 to 2 mile cool down |
Sunday | Rest Day – just rest |
Total Miles |
WEEK 21 (45-65 MILES) | FEBRUARY 20TH TO FEBRUARY 26TH |
Monday | Interval – 8 miles total, 5 – 7 x (1,000m), at 10K pace, 2 minutes recovery |
Tuesday | Distance – 7 miles 7:10 pace |
Wednesday | LR – 12 miles low and slow |
Thursday | Distance – 4 miles 6:50 |
Friday | Tempo – 8 miles total, 1 x 15 minutes, and 2 x 10 minutes at marathon tempo, 5 minutes recovery |
Saturday | Long Distance – 16 miles |
Sunday | Rest Day – 3 miles rest |
Total Miles |
WEEK 22 (50- 70 MILES) | FEBRUARY 27TH TO MARCH 5TH |
Monday | Interval - 10 miles total, 3 x (800m-600m-400m-200m), at 5K-10K pace, 1 minute recovery, 3-5 minutes between sets |
Tuesday | Distance – 6 miles 6:50 pace |
Wednesday | Tempo – 10 miles total, 2 x 15 minutes at marathon tempo, 5 minutes recovery |
Thursday | Distance – 8 miles 6:50 |
Friday | Distance – 8 miles easy |
Saturday | Long Distance – 14 miles run like the wind |
Sunday | Rest Day – Cross Train |
Total Miles |
Week 23 (45 – 65 miles) | March 6th to March 12th |
Monday | Interval – 10 miles total, 1 mile-2 mile-1 mile, at slightly lower than 10K effort, 4 and 7 minutes recovery |
Tuesday | Distance – 8 miles sub 7:00 pace |
Wednesday | Tempo – 10 miles total, 2 x 15 minutes at marathon tempo, 5 min recovery |
Thursday | Distance – 7 miles just run |
Friday | Distance – 6 miles sub 6:50 |
Saturday | Long Distance – 10 miles, easy paced |
Sunday | Rest Day – 3 miles plus yoga |
Total Miles |
Week 24 (40 – 60 Miles) | March 13th to March 19th |
Monday | Light interval – 8 miles total, 2 x (4 x 800m) at 10k pace, 90 seconds recovery, 5 minutes recovery between sets |
Tuesday | Distance – 8 miles low and slow |
Wednesday | Tempo – 7 miles 1 mile warm-up 5 at marathon pace 1 mile cool-down |
Thursday | Distance – 5 miles low and slow |
Friday | Rest |
Saturday | Rest |
Sunday | LA Marathon! Good Luck!!! |