Marathon Schedule: Level III

ExRx.net > Aerobic Conditioning > Program

Recommended Running Background: (A) At least one 6 mile run, (B) Average base of 20-30 miles in the last 6 weeks.

Phase Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Mileage
Endurance   C/O R+C G/SL R+C SL C/O L  
  0             8 +8
  1 2-3 3-5 4-6 SL 2-4 5-7 0 8 22-33

Recovery

2 0 2-5 4-6 SL 2-4 4-6 0 10 22-31
  3 2-3 3-5 5-7 G(1) 2-4 5-8 0 12 27-39
  4 2-3 4-6 5-7 G(2) 2-4 6-8 C/0 8 25-36
  5 2-3 4-6 5-7 G(3) 2-4 6-9 0 14 31-44

Recovery

6 0 3-5 4-7 SL 3-5 4-7 C/0 10 24-34
Strength   R/C/O R+C SL/LF R+C H/SL C/O L/G  
  7 2-3 4-6 3-4 7-9 H 5-7 R C/0 12 G (8-4) 31-41
  8 2-3 4-6 6-9 LF(1) 3-5 7-9 H 0 16 36-48

Recovery

9 0 3-5 5-7 SL 3-5 5-7 H C/0 10 26-34
  10 5K Event 3-4/0 5-7 SL 7-10 LF(1) 5-7 R 0 18 39-51
  11 0 4-6 7-9 LF(2) 3-5 6-9 H C/0 10 30-39
Speed   R/C/O R+C SL/LF R+C SL C/O L/G  
  12 5K Event 3-5/0 6-8 SL 8-11 LF(2) 6-8 SL 0 20 44-57

Recovery

13 0 3-5 6-8 SL 3-5 6-8 H 0 10 28-36
  14 2-3 5-7 7SF 6X800 3-5 8-11 SL 3-5 0 26-38
  15 1/2 Marathon 0 5-7 R 7-10 SL 5-7 R 0 22 L/G (14-5-1) 53-60
  16 0 4-6 8-11 SL 3-5 9 SF 8X800 0 10 34-41
  17 0 4-6 7-10 LF(3) 3-5 7-9 SL 3-5 20 44-55
Taper   O R R R/O R O SL  
  18 0 4-6 4-6 2-4 10 SF 10X800 0 10 28-36
  19 0 4-6 4-6 LF(1) 2-4 3-5 0 7 18-17
  20 0 3-5 G(2) 3-4 2-3 2-3 0-2 0 8-17
    Marathon              

Please Note:

Letter Codes

O Off day Complete rest. No cross-training. Active recovery such as self massage recommended.
C Cross training Non-weight-bearing aerobic activities such as aqua-jogging, swimming, or cycling. Be sure to perform them at conversation effort for 20-40 minutes.
R Recovery run Very relaxed effort over flat terrain (high school track or trail recommended) for short duration followed by extensive stretching routine to loosen up tight spots. Have fun!
SL Semi-long run After 2 mile warm-up (very relaxed effort), settle into conversation effort.
L Long run After 2 mile warm-up, follow long workout pace guidelines.
H Hilly run After 2 mile warm up, push hills at 10K effort and recover on the rest of a hilly route.

G
Goal pace run 8G (4-3-1) means go easy for 4 miles, 3 miles at goal pace, 1 mile cool-down.

LF
Long fast run 7(5-1-1) means go easy for 5 miles, 1 mile at long fast pace, 1 mile cool down.

SF
Short fast run 7SF: 6X800 means to perform a track workout of six 800 meter repeats.

+
And optional R+C means to run or walk with the option of also cross-training (i.e. swimming)
/ Or R/C/O means to choose either a recovery run or a cross-training activity or to take the day off.


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