Marathon Schedule: Level II

ExRx.net > Aerobic Conditioning > Program

Recommended Running Background: (A) At least one 4 mile run, (B) Average base of 12-20 miles in the last 4 weeks.

Phase Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Mileage
Endurance   C/O R R/C/O SL R/C O L  
  0             6 +6
  1 C/0 2-4 2-3 3-5 2-3 0 6 13-21
  2 C/0 2-4 2-3 3-5 2-3 0 8 15-23

Recovery

3 0 2-3 C/0 2-4 2-3 0 10 14-20
  4 C/0 3-5 2-3 3-6 2-4 0 8 16-26
  5 C/0 3-5 2-3 4-6 2-4 0 12 21-30
  6 C/0 3-5 2-3 4-6 2-4 0 8 17-26

Recovery

7 0 2-4 2-3 3-5 2-3 0 10 17-25
  8 C/0 4-6 2-3 4-7 2-4 0 15 25-35
  9 0 4-6 2-3 5-7 3-5 0 8 20-29
  10 5K Event 2-3/0 2-3 5-7 3-5 0 16 27-37

Recovery

11 0 2-4 2-3 3-5 2-3 0 10 17-25
Strength   C/O R R/C/O H R+C O L  
  12 5K Event 2-3/0 2-4 5-8 3-5 0 18 29-41
  13 C/0 5-7 2-4 6-8 4-6 0 10 25-35

Recovery

14 0 3-5 2-3 6-8 3-4 0 0 12-20
  15 1/2 Marathon 0 2-3 5-7 2-4 0 20 40-47
  16 0 4-6 2-3 7-9 4-6 0 10 25-34
  17 C/0 5-7 2-4 7-9 4-6 0 20 36-46
Taper   O R R/O R R/O O SL  
  18 0 4-6 2-3 5-7 2-4 0 10 19-30
  19 0 3-5 2-3 4-5 2-3 0 7 14-23
  20 0 3-4 2-3 2-3 2-3 0-2 0 5-15
    Marathon              

Letter Codes

L = long run
SL = semi-long run
R = recovery run
H = hilly run
O = off day
C = cross-training
/ = or
+ = and optional


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