Marathon Schedule: Level II

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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