FALL MARATHON TRAINING PROGRAM

WEEK

SUN

MON

TUE

WED

THU

FRI

SAT

1-3

E

E

E

T

E

E

E

4-6

L

E/strides

E/strides

T

E

E

E/strides

7/.80P

L

E

E

I-2

E

E/strides

E/strides

8/.80P

T-1

E

E/strides

I-2

E

E/strides

E

9/.70P

L

E

E/strides

L-1

E

E/strides

E

10/.90P

TL-1

E

E/strides

L-1

E

E/strides

E

11/.90P

TL-2

E

E/strides

I-3

E

E

L

12/.70P

E

T-2

E

I-1

E

E/strides

E

13/1.00P

L

E/strides

E

Ti-1

E

E/strides

E

14/.90P

TLT-1

E/strides

E

Ti-2/strides

E

E/strides

E

15/.80P

L

E/strides

E

Ti-3/strides

E

E

E

16/1.00P

MP-1

E/strides

E

T*

E

E/strides

E

17/.90P

L

E/strides

E

Ti-4/strides

E

E/strides

E

18/.70P

MP-1

E/strides

E

Ti-2/strides

E

E

E

19/1.00P

L-1

E

E

T-1

E

E

E

20/.80P

TLT

E

E

T*

E

E

E

21/.70P

L-1

E

E

T-2

E

E

E

22/.70P

MP-1

E

E

Ti-1

E

E

E

23

TL

E-1

E-2

Ti-2

E2

E3

E3

24

L-2

E-4

E-4

T-3

E-2

off

E-5

25

RACE

E

Comforatable running at conversational pace. Run enough miles to make your weekly goal. Can be done as one run or no run if you feel you need a rest day.

E-1

14-percent of weekly mileage.

E-2

10-percent of weekly mileage.

E-3

10-15-percent of weekly mileage.

E-4

16-percent of weekly mileage.

E-5

20 to 30 minutes of easy running.

L

Weeks 1-6: Up to 25-percent of total mileage.

Weeks 7-18: up to 25-percent of weekly mileage or 3 hours (whichever is less)

L-1

22 miles

L-2

15 miles

Strides

5-6 X 20-30 second runs at comfortable fast pace (do not sprint these)

MP

Lesser of 15 miles or 2 hrs @ MP (projected marathon pace)

MP-1

Lesser of 12 miles or 1 2/3 hrs at MP.

T*

Weeks 13-18: 20-minute T, 10 minute jog, 20-minute T.

Weeks 19-24: 1 hour E, 6 X 5 to 6 minute T, 15 minute E

T-1

Weeks 7-18: Steady 20-minute tempo run at current T pace, followed by 5-6 strides

Weeks 19-24: 20-minute E, and 15-20 T, all done twice.

T-2

Weeks 7-18: 6 sets of 5-6 minute runs at T-pace with 1 minute recovery.

Weeks 19-24: 35-40 minutes E and 15-20 minutes E, all done twice.

T-3

4 X 4 minute T with full recovery.

Ti-1

Weeks 13-24: 4 X 10 to 12 minute T with 2-minute recovery.

Ti-2

Weeks 13-24: 4 X 5 to 6 minutes T with 1-minute recovery + 5 minutes recovery + 3 X 5-6 minute T with 1-minute recovery.

Weeks 19-24: 3 X 10-12 minute T with 2 minute recovery.

Ti-3

15-20-minute T + 3 minute rest + 15-20 minute T + 3 minutes rest + 10-12 minutes T

Ti-4

8 X 5-6 minute T with 30 second recovery

TL

2 X 10-15 T + 5-7 miles E

TL-1

5 X 5-6 minute T with 1 minute rest + 1 hour easy run

TL-2

2 X 10-12 minute T with 2 minute rest + 1 hour easy run

TLT

4 X 5-6 minute T with 1 minute rest + lesser of 10 miles or 80 minute E + 4 X 5-6 minute T with 1 minute recovery

TLT-1

4 X 5-6 minute T with 1 minute rest + 1 hour E + 15-20 minute steady T

TLT-2

2 X 10-12 minute T with 2 minute rest + lesser of 10 miles or 80 minute E + 15-20 T

I-1

Sets of 1000s, 1200s or miles at I-pace with 3-5 easy run to recover, up to 8-percent of weekly mileage or 10KM whichever is less. Note: I in hard workouts is at about 5K race pace. Do not run faster.

I-2

Sets of 4 minutes hard + 3 minutes easy, up to 8-percent of weekly mileage or 10KM whichever is less. Note: I in hard workouts is at about 5K race pace. Do not run faster.

I-3

Sets of 5 minutes hard + 3-5 minutes easy, up to 8-percent of weekly mileage or 10KM whichever is less. Note: I in hard workouts is at about 5K race pace. Do not run faster.

1) In the above schedule, you can rearrange workouts to fit your schedule.