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Program DistanceAbilityDuration CategoryMilesLong run

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MarathonAdvanced12 weeksDistance45-6522

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Program Name:Marathon

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Program Description:The Marathon advanced training program takes athletes running consistently 45+ miles per week and looking to improve their speed and strength to race a Marathon. Weekly mileage ranges from 45-65 miles per week with strength training, steady state running, goal paced running and a long run peaking at 22 miles.

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WeekMiles for week1234567

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455ConversationalRun at a conversational pace for the entire run.6ConversationalA conversational paced run the entire way.8TempoAfter your warm up run 3 x 8 minutes at tempo pace with 2 minutes of easy running in between.6Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run1:00:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.8IntervalAfter your warm up run 8 laps on the track of jogging the curves on the track and running the straights at 90% of top speed with perfect form.12Conversational + stridesMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

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WeekMiles for week891011121314

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464ConversationalRun at a conversational pace for the entire run.6ConversationalA conversational paced run the entire way.8TempoAfter your warm up run 4 x 7 minutes at tempo effort with 2 minutes of easy running between each.6Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run1:00:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.8HillsAfter your warm up find a hill with an 8-10% grade and run 8 x 60 second hills at a tempo effort. Jog down easy for recovery.14Conversational + stridesMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

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WeekMiles for week15161718192021

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495ConversationalRun at a conversational pace for the entire run.7ConversationalA conversational paced run the entire way.85KAfter your warm up run 8 x 800m at 5k effort with 3 minutes easy running between each.6Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run1:00:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.8TempoAfter your warm up run 15 minutes at tempo pace followed by 8 x 200m at interval pace with 90 seconds rest between each run.15Conversational + stridesMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

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WeekMiles for week22232425262728

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525ConversationalRun at a conversational pace for the entire run.7ConversationalA conversational paced run the entire way.9TempoAfter your warm up run 25 minutes at tempo effort6Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run1:00:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.9Max VO2After your warm up run 10 x 400m at your Max VO2 pace with 2 minutes rest between each.16Conversational + stridesMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

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WeekMiles for week29303132333435

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566ConversationalRun at a conversational pace for the entire run.8ConversationalA conversational paced run the entire way.9Speed playAfter your warm up run 1 minute at Max VO2 effort followed by 1 minute at conversational pace. Repeat this pattern of 'on' and 'off' running for 2,3, 4, 3, 2 and 1 minutes. 7Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run1:15:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.9HillsAfter your warm up find a long hill to run up for 2 mintues at a tempo effort. Jog down steady for recovery and repeat for 6 total runs.17Conversational + stridesMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

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WeekMiles for week36373839404142

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596ConversationalRun at a conversational pace for the entire run.8ConversationalA conversational paced run the entire way.9TempoAfter your warm up run 3 x 9 minutes at tempo effort with 2 minutes of easy running between each.7Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run1:15:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.9Goal paceAfter your warm up run 8 x 800m at your 10K goal pace for next week w/ a 100m jog between runs.20Conversational + stridesMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

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WeekMiles for week43444546474849

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617Steady stateAfter 5 minutes of easy running complete the remainder of the run at steady state effort.9ConversationalA conversational paced run the entire way.10MarathonAfter your warm up run 3 x 2 miles at goal marathon pace with 2 mintues of easy running between each.7Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run1:15:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.10IntervalAfter your warm up run 5 x 100m at Max VO2 effort with 1 minute rest between each.18RaceFind a half marathon to run at your goal race pace for the marathon. Warm up 2 miles and cool down 3 to round out the days mileage.

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WeekMiles for week50515253545556

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637Steady stateAfter 5 minutes of easy running complete the remainder of the run at steady state effort.9ConversationalA conversational paced run the entire way.1010KAfter your warm up run 8 x 1000m at your current 10K pace with 3 mintues rest between each.7Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run1:15:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.10HillsAfter your warm up run 12 x 60 second hills at tempo pace jog down for recovery.20Conversational + stridesMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

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WeekMiles for week57585960616263

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576Steady stateAfter 5 minutes of easy running complete the remainder of the run at steady state effort.9ConversationalA conversational paced run the entire way.10MarathonAfter your warm up run 4 miles at marathon goal pace followed by 2 minutes of easy running and another 3 miles at goal marathon pace.5Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run1:30:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.10Max VO2After your warm up run 4 x 800m at your Max VO2 pace based on a recent 10K performance with 4 minutes rest between each.17Conversational + stridesMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

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WeekMiles for week64656667686970

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658Steady stateAfter 5 minutes of easy running complete the remainder of the run at steady state effort.9ConversationalA conversational paced run the entire way.9Goal paceAfter your warm up run 8 miles at your goal pace for the Half Marathon. 8Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run1:30:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.9HillsAfter your warm up run 7 x 2 minutes hills at tempo effort.22Conversational + stridesMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

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WeekMiles for week71727374757677

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458Steady stateAfter 5 minutes of easy running complete the remainder of the run at steady state effort.6ConversationalA conversational paced run the entire way.75KAfter your warm up run 3 x 1 mile at your current 5K pace with 3 minutes rest between each.6Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run0:50:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.7Steady stateAfter your warm up run 35 minutes at steady state followed by 10 minutes at tempo effort with 5 mintues of easy running between each.11Conversational + stridesMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

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WeekMiles for week78798081828384

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275Steady stateAfter 5 minutes of easy running complete the remainder of the run at steady state effort.4ConversationalA conversational paced run the entire way.6Goal paceAfter your warm up run 2 x 2 mile at Goal pace with 3 minutes rest followed by 4 x 300m at Interval pace with 1 minute rest between each.4Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run0:40:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.4IntervalAfter your warm up run 4 x 150m strides at Interval pace with 1 minute rest between each.4Conversational run + StridesMake sure to maintain a pace you can run while talking for entire run. After the run do 4 x 100m strides after the run. Tomorrow you have your Marathon have a great race.