| | WEEK 1 | 3-WEEK PREP PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 5-6 mile Easy Run |
| | WEDNESDAY | Cross Training or Strength Training |
| | THURSDAY | 6-7 mile Aerobic Run |
| | FRIDAY | Cross Training or Strength Training |
| | SATURDAY | 5-6 mile Easy Run |
| | SUNDAY | 6-7 mile Aerobic Run |
| | | |
| | WEEK 2 | 3-WEEK PREP PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 7 mile Aerobic Run |
| | WEDNESDAY | Cross Training or Strength Training |
| | THURSDAY | 4-5 mile Easy Run |
| | FRIDAY | Cross Training or Strength Training |
| | SATURDAY | 4-5 mile Easy Run |
| | SUNDAY | 9-10 mile Aerobic Run |
| | | |
| | WEEK 3 | 3-WEEK PREP PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 2-3 mile Warm Up
6 x (200m uphill at 10k Pace, 30 seconds rest, 200m downhill at MP)
90 seconds rest between sets
2-3 mile Warm Down |
| | WEDNESDAY | Cross Training or Strength Training |
| | THURSDAY | 4-5 mile Easy Run |
| | FRIDAY | Cross Training or Strength Training |
| | SATURDAY | 4-5 mile Easy Run |
| | SUNDAY | 9-10 mile Aerobic Run |
| | | |
| | WEEK 4 | 6-WEEK BUILDING PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 6-8 miles, consisting of:
2-3 mile Warm Up
4 x 1k at 10k pace with 2 minutes rest
2-3 mile Warm Down |
| | WEDNESDAY | Cross Training or Strength Training |
| | THURSDAY | 3-4 miles Easy |
| | FRIDAY | Cross Training or Strength Training |
| | SATURDAY | 10-11 miles consisting of 3 mile Warm Up
2 x 3 miles at MP with 2-3 minutes rest
1-2 mile Warm Down |
| | SUNDAY | 3-4 miles Easy Run |
| | | |
| | WEEK 5 | 6-WEEK BUILDING PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 7-8 miles, consisting of:
2-3 mile Warm Up,
6 x (300m uphill at 10k Pace, 30 seconds rest, 300m downhill at MP)
90 seconds rest between sets
2-3 mile Warm Down |
| | WEDNESDAY | Cross Training or Strength Training |
| | THURSDAY | 3-5 miles Easy |
| | FRIDAY | Cross Training or Strength Training |
| | SATURDAY | 7 miles, consisting of:
2 miles easy
4 miles at HMP
1 mile easy |
| | SUNDAY | 11-12 mile Aerobic Run |
| | | |
| | WEEK 6 | 6-WEEK BUILDING PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 7-8 miles, consisting of:
2-3 mile Warm Up
5 x 1k at 10k pace with 2 minutes rest
1-2 mile Warm Down |
| | WEDNESDAY | Cross Training or Strength Training |
| | THURSDAY | Off Day |
| | FRIDAY | 7 miles, consisting of:
2 miles easy
3-4 miles at HMP
1-2 miles easy |
| | SATURDAY | Cross Training or Strength Training |
| | SUNDAY | 12-14 mile Marathon Simulation (on rolling hill course), consisting of:
5-6 miles easy
6-7 miles at MP
2 miles easy |
| | | |
| | WEEK 7 | 6-WEEK BUILDING PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 7-8 miles, consisting of:
2-3 mile Warm Up
6 x (300m uphill at 10k Pace, 45 seconds rest, 300m downhill at MP)
90 seconds rest between sets
2 mile Warm Down |
| | WEDNESDAY | Cross Training or Strength Training |
| | THURSDAY | 4-6 mile Aerobic Run |
| | FRIDAY | Cross Training or Strength Training |
| | SATURDAY | 13 miles, consisting of:
2-3 mile Warm Up
4 x 2 miles at MP with 2-3 minutes rest
2 mile Warm Down |
| | SUNDAY | 4-6 mile Easy Run |
| | | |
| | WEEK 8 | 6-WEEK BUILDING PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 7-8 miles, consisting of:
2-3 mile Warm Up
4 x 1200 at 10k Pace with 2 minutes rest
2 mile Warm Down |
| | WEDNESDAY | Cross Training or Strength Training |
| | THURSDAY | 4-6 mile Aerobic Run |
| | FRIDAY | 7 miles, consisting of:
2 mile easy
4 miles at HMP
1 mile easy |
| | SATURDAY | Cross Training or Strength Training |
| | SUNDAY | 13-14 miles, consisting of:
6-8 miles easy
8 x (2 minutes at 10k Pace and 2 minutes at MP)
2 miles easy |
| | | |
| | WEEK 9 | 6-WEEK BUILDING PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 6-7 miles, consisting of:
2-3 mile Warm Up
6 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP)
90 seconds rest between sets
2 mile Warm Down |
| | WEDNESDAY | Cross Training or Strength Training |
| | THURSDAY | 7 miles, consisting of:
2 miles easy
4 miles at HMP
1 mile easy |
| | FRIDAY | Cross Training or Strength Training |
| | SATURDAY | 4-5 mile easy run |
| | SUNDAY | 12-13 mile Aerobic Run |
| | | |
| | WEEK 10 | 9-WEEK MARATHON SPECIFIC PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 8-9 miles, consisting of:
2-3 mile Warm Up
5 x 1200 at 10k pace with 3 minutes jog
2 mile Warm Down |
| | WEDNESDAY | Cross Training or Strength Training |
| | THURSDAY | 4-6 mile Aerobic Run |
| | FRIDAY | Cross Training or Strength Training |
| | SATURDAY | 14-15 miles, consisting of:
3 mile Warm Up
3 x 3 miles at MP with 3 mins recovery
1-2 mile Warm Down |
| | SUNDAY | 4-5 mile Easy Run |
| | | |
| | WEEK 11 | 9-WEEK MARATHON SPECIFIC PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 8-9 miles, consisting of:
2 mile Warm Up
8 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP)
90 seconds rest between sets
2 mile Warm Down |
| | WEDNESDAY | Cross Training or Strength Training |
| | THURSDAY | 4-5 miles easy |
| | FRIDAY | 7 miles, consisting of:
2 miles easy
4 miles at HMP
1 miles easy |
| | SATURDAY | Cross Training or Strength Training |
| | SUNDAY | 14-15 mile Marathon Simulation (on rolling hill course), consisting of:
6-7 miles easy
6 miles at MP
2 miles easy |
| | | |
| | WEEK 12 | 9-WEEK MARATHON SPECIFIC PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 7-8 miles, consisting of:
2 mile Warm Up
4 x mile at 10k Pace with 3 minutes rest
1-2 mile Warm Down |
| | WEDNESDAY | Cross Training or Strength Training |
| | THURSDAY | 4-5 mile Easy Run |
| | FRIDAY | 7-8 miles, consisting of:
1-2 mile Warm Up
3 miles at HMP with 3 minutes recovery jog in between
2 miles at HMP
1 mile Warm Down |
| | SATURDAY | Cross Training or Strength Training |
| | SUNDAY | 14-15 mile Aerobic Run |
| | | |
| | WEEK 13 | 9-WEEK MARATHON SPECIFIC PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 8-9 miles, consisting of:
2-3 mile Warm Up
8 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP)
90 seconds rest between sets
2 mile Warm Down |
| | WEDNESDAY | Cross Training or Strength Training |
| | THURSDAY | 5-7 mile Aerobic Run |
| | FRIDAY | Cross Training or Strength Training |
| | SATURDAY | 14 miles, consisting of:
2 mile Warm Up
10 miles at MP (start a little slower and finish faster)
2 mile Warm Down |
| | SUNDAY | 5-6 mile Easy Run |
| | | |
| | WEEK 14 | 9-WEEK MARATHON SPECIFIC PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 7-8 miles, consisting of:
2 mile Warm Up
4 x 1 mile at 10k pace with 3 minutes rest
1-2 mile Warm Down |
| | WEDNESDAY | Cross Training or Strength Training |
| | THURSDAY | 3-5 mile Aerobic Run |
| | FRIDAY | 7 miles, consisting of:
2 mile Warm Up
3 mile tempo at HMP
1 mile Warm Down |
| | SATURDAY | Cross Training or Strength Training |
| | SUNDAY | 14-17 mile Marathon Simulation (on rolling hill course), consisting of:
6-8 miles easy
6-8 miles at MP
1-2 miles easy |
| | | |
| | WEEK 15 | 9-WEEK MARATHON SPECIFIC PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 8-9 miles, consisting of:
2 mile Warm Up
2 x (800m uphill at HMP, 60 seconds rest, 800m downhill at MP)
2 minutes rest between sets
4 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP)
90 seconds rest between sets
2 mile Warm Down |
| | WEDNESDAY | Cross Training or Strength Training |
| | THURSDAY | 5-7 mile Aerobic Run |
| | FRIDAY | Cross Training or Strength Training |
| | SATURDAY | 14 miles, consisting of:
2 mile Warm Up
2 x 5 miles at MP with 5 minutes jog between reps
2 mile Warm Down |
| | SUNDAY | 5-7 mile Easy Run |
| | | |
| | WEEK 16 | 9-WEEK MARATHON SPECIFIC PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 7 miles, consisting of:
2 mile Warm Up
2 x (1 mile at HM, 800m at 5k) all with 2 minutes rest
2 mile Warm Down |
| | WEDNESDAY | Cross Training or Strength Training |
| | THURSDAY | 4-5 mile Easy Run |
| | FRIDAY | 8 miles, consisting of:
2 mile Warm Up
5 mile cut-down at MP (start a little slower & increase the pace every 2 miles)
1 mile Warm Down |
| | SATURDAY | Cross Training or Strength Training |
| | SUNDAY | 12-14 mile Easy Run |
| | | |
| | WEEK 17 | 9-WEEK MARATHON SPECIFIC PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 8 miles, consisting of:
2 mile Warm Up
4 x (800m uphill at HMP, 60 seconds rest, 800m downhill at MP)
2 minutes rest between sets
2 mile Warm Down |
| | WEDNESDAY | Cross Training or Strength Training |
| | THURSDAY | 5-7 mile Easy Run |
| | FRIDAY | 7 miles, consisting of:
2 mile Warm Up
4 mile tempo at HMP
1 mile Warm Down |
| | SATURDAY | Cross Training or Strength Training |
| | SUNDAY | 15-18 mile Marathon Simulation (on rolling hill course), consisting of:
7-8 miles easy
7-8 miles at MP
1-2 miles easy |
| | | |
| | WEEK 18 | 9-WEEK MARATHON SPECIFIC PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 7 miles, consisting of:
2 mile Warm Up
2 x (1 mile at HM, 800m at 5k) all with 2 minutes rest
2 mile Warm Down |
| | WEDNESDAY | Cross Training or Strength Training |
| | THURSDAY | Off Day |
| | FRIDAY | 6-8 mile Aerobic Run |
| | SATURDAY | Cross Training or Strength Training |
| | SUNDAY | 13-14 miles, consisting of:
3 mile Warm Up
6-8 miles MP Tempo
3 mile Warm Down |
| | | |
| | WEEK 19 | 2-WEEK TAPER PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 7-8 miles, consisting of:
2 mile Warm Up
5 x 1k at 10k pace with 2 minutes rest
2 mile Warm Down |
| | WEDNESDAY | 3-5 mile Easy Run |
| | THURSDAY | Off Day |
| | FRIDAY | 8 miles, consisting of:
2 mile Warm Up
2 x (2 miles at HM on/ 1 miles easy)
2 mile Warm Down |
| | SATURDAY | Off Day |
| | SUNDAY | 5-7 mile Easy Run |
| | | |
| | WEEK 20 | 2-WEEK TAPER PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 6 miles, consisting of:
2 mile Warm Up
2 x 800 at HMP with 90 seconds rest
2 x 800 at 10k Pace with 2 minutes rest
2 mile Warm Down |
| | WEDNESDAY | 2-4 mile Easy Run |
| | THURSDAY | Off Day |
| | FRIDAY | 5 miles, consisting of:
2 mile Warm Up
2 miles at MP
1 mile Warm Down |
| | SATURDAY | Off Day |
| | SUNDAY | 2-3 mile Easy Run |
| | | |
| | MONDAY | RACE DAY |
