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15-Week (21 Calendar Weeks) Marathon Training Schedule *

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*Assumes Ability to Run for 30min without stopping/walking and running 3-4mi 2x/wk for at least 4 weeks

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Training Wk (Block)Mon [1]TueWed [2]Thu [3]FriSat [4]SunTotal Mi/Wk

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13Rest43Rest5Rest15

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23Rest43Rest6Rest16

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33Rest43Rest7Rest17

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Rest Week 1Rest/Crosstrain******N/A

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43Rest53Rest8Rest19

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53Rest53Rest10Rest21

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64Rest54Rest11Rest24

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Rest Week 2Rest/Crosstrain******N/A

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74Rest64Rest12Rest26

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84Rest64Rest14Rest28

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94Rest74Rest16Rest31

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Rest Week 3Rest/Crosstrain******N/A

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105Rest85Rest16Rest34

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115Rest85Rest17Rest35

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(Approaching Peak) 125Rest85Rest18Rest36

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Rest Week 4Rest/Crosstrain**Walk 4mi***N/A

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(Peak Volume) 135Rest85Rest20Rest38

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Taper Week 15Rest85Rest9Rest27

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Taper Week 23Rest53Rest8Rest19

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Taper Week 33Rest52Rest1Rest11

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Taper Week 42RestRestWalk 2miRestRest26.230.2

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Outline:* 4 Runs / Week (Interval, Recovery, Tempo, and Long)

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* 2 Runs B2B (Consecutive Days)

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* 3 Rest Days / Wk – NO RUNNING! …..NOPE!.....NONE!

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* Rest Week Every 4th Week – Cross Training ONLY / NO Running

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Workout Key:RecoveryZone 1 - 60-70% Max HR (Low Effort)

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Long RunsZone 2 - 70-80% Max HR (Low/Mod Effort)/ Few @ Zone 3 in Later Weeks if can maintain FULL Recovery.

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Tempo/FartlekZone 3 - 75-80% Max HR (Wks 1-7) / Zone 4 80-90% Max HR (Wks 8-16)

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Interval/HIITZone 5 - (a,b,c) 80-100% Max HR – Hills/Mi Repeats/Pick-ups/Run-Walks/Cross Training

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Rules:No JUNK Miles!- Reduce dist to maintain quality if needed / never poor form

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Take Rest Weeks-100% No Injuries Goal

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Stretch / No FudgingDynamic Warm-up 5-10mins / Static Cool Down 5-10min

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Taper / No FudgingTake the full 2wk taper / Your body needs to heal
[1] HITT / Intervals
[2] Recovery – 60% of Max HR/RPE
[3] Tempo / Fartlek
[4] Long Run – Neg Splits / Walk-Run Acceptable until Wk-14