The Reservoir Dogs Marathon Training plan Fall 2018 - Chicago & NYC
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WeekDateDayChicagoWarm Up/ Cool Down
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17/9/2018MondayOptional: 3-10 miles easy
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7/10/2018Tuesday3-5x 1200m @ MGP on 400m jog1-2 mile w/u 1-2 mile c/d
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7/11/2018
Wednesday
Optional: 3-10 miles easy
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7/12/2018Thursday3-4 miles @ MGP1-2 mile w/u 1-2 mile c/d
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7/13/2018FridayOptional: 3-10 miles easy
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7/14/2018Saturday11-15 miles: 6-10 easy, 1 mile @ MGP, 1 mile easy, 2 miles @ MGP, 1 mile easy
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7/15/2018SundayOptional: 3-10 miles easy
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27/16/2018MondayOptional: 3-10 miles easy
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7/17/2018Tuesday2-3x 400m, 800m, 1200m @ HMGP on 400m jog1-2 mile w/u 1-2 mile c/d
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7/18/2018
Wednesday
Optional: 3-10 miles easy
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7/19/2018Thursday3-4 mile Progression (1 or 2-1-1) @ MGP, HMGP, 10KGP1-2 mile w/u 1-2 mile c/d
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7/20/2018FridayOptional: 3-10 miles easy
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7/21/2018Saturday13-17 miles
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7/22/2018SundayOptional: 3-10 miles easy
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37/23/2018MondayOptional: 3-10 miles easy
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7/24/2018Tuesday4x 1600m @ HMGP on 400m jog1-2 mile w/u 1-2 mile c/d
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7/25/2018
Wednesday
Optional: 3-10 miles easy
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7/26/2018Thursday4-6 miles @ MGP1-2 mile w/u 1-2 mile c/d
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7/27/2018FridayOptional: 3-10 miles easy
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7/28/2018Saturday15-19 miles including 7-8x 800m @ MGP on 800m jog
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7/29/2018SundayOptional: 3-10 miles easy
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47/30/2018MondayOptional: 3-10 miles easy
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7/31/2018Tuesday6-8x (800m @ HMGP/800m @ MGP+30")1-2 mile w/u 1-2 mile c/d
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8/1/2018
Wednesday
Optional: 3-10 miles easy
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8/2/2018Thursday4-7 miles @ MGP1-2 mile w/u 1-2 mile c/d
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8/3/2018FridayOptional: 3-10 miles easy
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8/4/2018Saturday15-20 miles
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8/5/2018SundayOptional: 3-10 miles easy
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58/6/2018MondayOptional: 3-10 miles easy
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8/7/2018Tuesday8', 12', 16' @ HMGP on 4' jog1-2 mile w/u 1-2 mile c/d
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8/8/2018
Wednesday
Optional: 3-10 miles easy
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8/9/2018Thursday2x 2 miles @ MGP on 1 mile easy1-2 mile w/u 1-2 mile c/d
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8/10/2018FridayOptional: 3-10 miles easy
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8/11/2018Saturday14 miles or 14: 2-6 easy, 5-9 @ MGP, 1 @ HMP, 2 easy
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8/12/2018SundayOptional: 3-10 miles easy
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68/13/2018MondayOptional: 3-10 miles easy
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8/14/2018Tuesday5x 1600m @ HMGP on 400m jog1-2 mile w/u 1-2 mile c/d
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8/15/2018
Wednesday
Optional: 3-10 miles easy
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8/16/2018Thursday4 miles @ HMGP1-2 mile w/u 1-2 mile c/d
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8/17/2018FridayOptional: 3-10 miles easy
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8/18/2018Saturday17-21 miles; last 5: 4 @ MGP, 1 easy
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8/19/2018SundayOptional: 3-10 miles easy
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78/20/2018MondayOptional: 3-10 miles easy
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8/21/2018Tuesday10-14x 400m @ 5KGP on 200m jog1-2 mile w/u 1-2 mile c/d
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8/22/2018
Wednesday
Optional: 3-10 miles easy
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8/23/2018Thursday4x 1.5 miles @ MGP on 400m jog1-2 mile w/u 1-2 mile c/d
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8/24/2018FridayOptional: 3-10 miles easy
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8/25/2018Saturday16-18 miles
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8/26/2018SundayOptional: 3-10 miles easy
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88/27/2018MondayOptional: 3-10 miles easy
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8/28/2018Tuesday1-2x 2 miles@ MP, 3' jog, 2x 1 mile @ HMP; 2' jog1-2 mile w/u 1-2 mile c/d
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8/29/2018
Wednesday
Optional: 3-10 miles easy
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8/30/2018ThursdayEasy miles
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8/31/2018FridayOptional: 3-10 miles easy
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9/1/2018SaturdayRace a Half or 17-19:3-4 easy, 3 @ MGP, 5-6 easy, 3x 1 mile @ HMP, on 3' jog, 2 easy
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9/2/2018SundayOptional: 3-10 miles easy
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99/3/2018MondayOptional: 3-10 miles easy
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9/4/2018Tuesday6x 1200m @ MGP on 400m jog1-2 mile w/u 1-2 mile c/d
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9/5/2018
Wednesday
Optional: 3-10 miles easy
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9/6/2018Thursday3x Lower Loop: MGP, HMGP, 10KGP1-2 mile w/u 1-2 mile c/d
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9/7/2018FridayOptional: 3-10 miles easy
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9/8/2018Saturday18-20 miles
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9/9/2018SundayOptional: 3-10 miles easy
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109/10/2018MondayOptional: 3-10 miles easy
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9/11/2018Tuesday4-6x Lower Loop alternating HMGP/MGP+301-2 mile w/u 1-2 mile c/d
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9/12/2018
Wednesday
Optional: 3-10 miles easy
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9/13/2018Thursday4-6 miles @ MGP1-2 mile w/u 1-2 mile c/d
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9/14/2018FridayOptional: 3-10 miles easy
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9/15/2018Saturday20-22 miles w/ last hour @ MGP
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9/16/2018SundayOptional: 3-10 miles easy
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119/17/2018MondayOptional: 3-5 miles easy
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9/18/2018Tuesday6-8x 800m @ MGP on 400m jog1-2 mile w/u 1-2 mile c/d
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9/19/2018
Wednesday
Optional: 3-5 miles easy
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9/20/2018Thursday10 miles @ MGP1-2 mile w/u 1 mile c/d
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9/21/2018FridayOptional: 3-5 miles easy
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9/22/2018Saturday13-17 miles easy
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9/23/2018SundayOptional: 3-5 miles easy
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129/24/2018MondayOptional: 3-5 miles easy
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9/25/2018Tuesday4x 1200m @ MGP on 400m jog1-2 mile w/u 1-2 mile c/d
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9/26/2018
Wednesday
Optional: 3-5 miles easy
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9/27/2018Thursday6 miles @ MGP1-2 mile w/u 1 mile c/d
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9/28/2018FridayOptional: 3-5 miles easy
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9/29/2018Saturday11-14 miles easy
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9/30/2018SundayOptional: 3-5 miles easy
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1310/1/2018Monday5 miles easy
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10/2/2018TuesdayOff
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10/3/2018
Wednesday
2x 1600m @ MGP on 3' standing rest1 mile w/u 1 mile c/d
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10/4/2018Thursday1.5hrs easy
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10/5/2018Friday1600 @ MGP1 mile w/u 1 mile c/d
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10/6/2018SaturdayOptional: 1-3 easy
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10/7/2018SundayRACE DAY
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Notes:
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Range represents 30%-100% of suggested intensity of plan; can be additionally tailored if need be for any novice runners
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This plan is meant to have workouts Tuesday, Thursday and Saturday with easy runs 1-4 additional days a week.
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- Easy runs should be done 30"-90" slower than Marathon Goal Pace and can range from 3-10 miles depending on the average volume you have been running leading into training
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