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Marathon Training Plan

That was just too easy - got a decent enough schedule from Runners World using their smart coach tool. I even get 3 days to ride my bike at a 'moderate' pace (i.e. rest and corss train).

I'll review after the first couple of weeks. Have to admit I am a big believer in higher intensity training followed by enough time for recovery and adaptation. The fact that it comes from Runners World is also re-assuring.

Why wasn't bike training this easy? All those meso- macro- and micro- cycles and periodization etc etc. I just wanted a training programme like this ...

Wk

Date

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

Total

1

7/23
7/29

Rest
/ XT

Easy Run
Dist: 7mi
@9:15

Rest
/ XT

Tempo Run
Dist: 6mi, inc
Warm; 4mi@7:50; Cool

Easy Run
Dist: 6mi
@9:15

Rest
/ XT

Long Run
Dist: 12mi
@9:15

31 miles

2

7/30
8/5

Rest
/ XT

Easy Run
Dist: 7mi
@9:15

Rest
/ XT

Speedwork
Dist: 6mi, inc
Warm; 2x1600@7:19
w/800 jogs; Cool

Easy Run
Dist: 7mi
@9:15

Rest
/ XT

Long Run
Dist: 14mi
@9:15

34 miles

3

8/6
8/12

Rest
/ XT

Easy Run
Dist: 7mi
@9:15

Rest
/ XT

Tempo Run
Dist: 7mi, inc
Warm; 5mi@7:54; Cool

Easy Run
Dist: 6mi
@9:15

Rest
/ XT

Long Run
Dist: 16mi
@9:15

36 miles

4

8/13
8/19

Rest
/ XT

Easy Run
Dist: 8mi
@9:15

Rest
/ XT

Easy Run
Dist: 7mi
@9:15

Easy Run
Dist: 7mi
@9:15

Rest
/ XT

Easy Run
Dist: 8mi
@9:15

30 miles

5

8/20
8/26

Rest
/ XT

Easy Run
Dist: 7mi
@9:04

Rest
/ XT

Tempo Run
Dist: 8mi, inc
Warm; 6mi@7:49; Cool

Easy Run
Dist: 6mi
@9:04

Rest
/ XT

Long Run
Dist: 18mi
@9:04

39 miles

6

8/27
9/2

Rest
/ XT

Easy Run
Dist: 7mi
@9:04

Rest
/ XT

Speedwork
Dist: 7mi, inc
Warm; 3x1600@7:11
w/800 jogs; Cool

Easy Run
Dist: 7mi
@9:04

Rest
/ XT

Long Run
Dist: 20mi
@9:04

41 miles

7

9/3
9/9

Rest
/ XT

Easy Run
Dist: 10mi
@9:04

Rest
/ XT

Tempo Run
Dist: 9mi, inc
Warm; 7mi@7:53; Cool

Easy Run
Dist: 9mi
@9:04

Rest
/ XT

Long Run
Dist: 16mi
@9:04

44 miles

8

9/10
9/16

Rest
/ XT

Easy Run
Dist: 9mi
@9:04

Rest
/ XT

Easy Run
Dist: 9mi
@9:04

Easy Run
Dist: 8mi
@9:04

Rest
/ XT

Easy Run
Dist: 9mi
@9:04

35 miles

9

9/17
9/23

Rest
/ XT

Easy Run
Dist: 8mi
@8:53

Rest
/ XT

Tempo Run
Dist: 10mi, inc
Warm; 8mi@7:48; Cool

Easy Run
Dist: 8mi
@8:53

Rest
/ XT

Long Run
Dist: 20mi
@8:53

46 miles

10

9/24
9/30

Rest
/ XT

Easy Run
Dist: 12mi
@8:53

Rest
/ XT

Speedwork
Dist: 10mi, inc
Warm; 4x1600@7:02
w/800 jogs; Cool

Easy Run
Dist: 11mi
@8:53

Rest
/ XT

Long Run
Dist: 16mi
@8:53

49 miles

11

10/1
10/7

Rest
/ XT

Easy Run
Dist: 11mi
@8:53

Rest
/ XT

Tempo Run
Dist: 10mi, inc
Warm; 7mi@7:44; Cool

Easy Run
Dist: 10mi
@8:53

Rest
/ XT

Long Run
Dist: 20mi
@8:53

51 miles

12

10/8
10/14

Rest
/ XT

Easy Run
Dist: 10mi
@8:53

Rest
/ XT

Easy Run
Dist: 10mi
@8:53

Easy Run
Dist: 10mi
@8:53

Rest
/ XT

Easy Run
Dist: 11mi
@8:53

41 miles

13

10/15
10/21

Rest
/ XT

Easy Run
Dist: 12mi
@8:42

Rest
/ XT

Tempo Run
Dist: 11mi, inc
Warm; 6mi@7:30; Cool

Easy Run
Dist: 11mi
@8:42

Rest
/ XT

Long Run
Dist: 20mi
@8:42

54 miles

14

10/22
10/28

Rest
/ XT

Easy Run
Dist: 10mi
@8:42

Rest
/ XT

Speedwork
Dist: 10mi, inc
Warm; 4x1600@6:53
w/800 jogs; Cool

Easy Run
Dist: 10mi
@8:42

Rest
/ XT

Long Run
Dist: 12mi
@8:42

42 miles

15

10/29
11/4

Rest
/ XT

Easy Run
Dist: 7mi
@8:42

Rest
/ XT

Tempo Run
Dist: 7mi, inc
Warm; 5mi@7:26; Cool

Easy Run
Dist: 6mi
@8:42

Rest
/ XT

Long Run
Dist: 8mi
@8:42

28 miles

16

11/5
11/11

Rest
/ XT

Easy Run
Dist: 3mi
@8:42

Rest
/ XT

Tempo Run
Dist: 6mi, inc
Warm; 4mi@7:22; Cool

Easy Run
Dist: 3mi
@8:42

Rest
/ XT

Marathon Race Day
26 miles

38 miles

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