Starting in Phase II: Stamina, Form Work & Pacing
(Runners should be logging base mileage of at least 30 miles per week and a weekly long run of 12-13 miles before starting this program).
Week 1
Monday: Cross-Training (Drills/Strength/Core)
Tuesday: Intervals as assigned on current program
Wednesday: Medium Long Run of 9 miles
Thursday: Cross Train or OFF
Friday: 2 Mile Warm up + 6 x 1000m (Or 4:00) at Tempo Interval pace with a 200m walk/jog between + 2 mile cool down.
Saturday: 4 Miles EZ + 4 Accelerations
Sunday: Long Run of 15 Miles
Week 2
Monday: Cross-Training (Drills/Strength/Core)
Tuesday: Recovery Run of 6 miles + 6 Accelerations
Wednesday: Medium Long Run of 10 miles with the last 6 over a “hilly” course on the TM (use hills with any similar elevations to race course for climbs of 1-3:00).
Thursday: Cross Train or OFF
Friday: 6 Miles + 8 x Accelerations
Saturday: 4 Miles EZ + 4 Accelerations
Sunday: Long Run of 16 Miles with the last 10 at GOAL Pace
Week 3
Monday: Cross-Training (Drills/Strength/Core)
Tuesday: Recovery Run of 6 Miles + 6 Accelerations
Wednesday: Medium Long Run of 10 Miles
Thursday: 5 Mile Recovery Run + Drills
Friday: 9 Miles TOTAL with 6 x 2:00 HILL Repeats (on TM at a similar elevation to average Boston Hill). Take a 2:00 walk/jog between for recovery. Saturday: Recovery Run of 4 miles + 4 Accelerations
Sunday: Long Run of 17 Miles
Week 4
Monday: Cross-Training (Drills/Strength/Core)
Tuesday: Recovery Run of 6 Miles + 6 Accelerations
Wednesday: 11 Miles with the last 6 at Half Marathon Race Pace
Thursday: 5 Mile Recovery Run + Drills
Friday: 8 Miles + 8 x 30 second FAST Hill Repeats up a grass hill or TM Incline at 10%. NO Longer than 30 seconds of a climb! Walk down for your rest (wait at least 2:00 between)
Saturday: Recovery Run of 4 Miles + 4 Accelerations
Sunday: Long Run of 18 Miles with the last 12 at Marathon GOAL Pace
Week 5
Monday: Cross-Training (Drills/Strength/Core)
Tuesday: 9 Miles TOTAL with 6 x 600m at 5k race pace with 200m walk/ jog recoveries.
Wednesday: Medium Long Run of 12 miles
Thursday: Recovery Run of 6 Miles + Drills
Friday: 6 Mile Progression Run (just gradually and steadily get faster until you finish at your 5k race pace for the last 2-3:00. Start VERY easy though.) + 8 x 20-30 second FAST Hill Repeats up a grass hill or TM. Walk down for your rest. + 1 Mile Cool Down
Saturday: Recovery Run of 4 Miles + 4 Accelerations
Sunday: Long Run of 20 Miles at a comfortable pace.
Training Phase: III and IV (Stamina, Pacing and Race Prep)
Week 6 (High Mileage & Tough Week! Take Good Care of Yourself This Week!)
Monday: Cross-Training (Strength/Core)
Tuesday: 9 Miles TOTAL with 5 x 600m at 5k race pace with 90 second jog recoveries.
Wednesday: Medium Long Run of 13 miles
Thursday: Recovery Run of 6 Miles + Drills
Friday: 12 miles total: Run the last 6 miles on the TM with undulating hills mimicking the hilliest section of the course (if applicable). Try to run miles 3-12 at your goal pace.
Saturday: Recovery Run of 4 Miles + 4 Accelerations
Sunday: Long Run of 21 Miles
Week 7
Monday: Cross-Training (Strength/Core)
Tuesday: Recovery Runs of 6 miles in the AM and 4 miles in the PM
Wednesday: 10 Miles TOTAL with 5 x1200m at 5k race pace (2:30 jog recoveries)
Thursday: Medium Long Run of 14 Miles
Friday: Recovery Run of 6 miles + 8 x Accelerations
Saturday: Recovery Run of 4 Miles
Sunday: Long Run of 22 Miles with the last 18 at GOAL pace
Week 8
Monday: Cross-Training (Strength/Core)
Tuesday: 9 Miles TOTAL with 5 x 600m at 5k race pace with 200m walk/jog recoveries
Wednesday: Medium Long Run of 10 Miles
Thursday: 6 miles EZ + 6 x 20-30 second FAST Hill Repeats with a walk down recovery.
Friday: OFF
Saturday: Recovery Run of 4 miles
Sunday: 16 miles EZ
Week 9
Monday: Rest OR Cross-Training (Strength/Core)
Tuesday: Run of 8 miles + 8 Accelerations
Wednesday: Medium Long Run of 13 Miles
Thursday: Recovery Run of 6 miles + 6 x Accelerations
Friday: 10 Miles TOTAL Run the last 8 miles on the TM with undulating hills Try to run miles 3-12 at your goal pace. Use Positive Imagery!!
Saturday: Recovery Run of 4 miles
Sunday: Long Run of 20 Miles
Week 10
Monday: Rest OR Cross-Training (Strength/Core)
Tuesday: Run of 8 miles + 8 x Accelerations
Wednesday: Medium Long Run of 12 Miles
Thursday: 6 Miles EZ + 6 x 20 second FAST Hill Repeats with a walk down recovery
Friday: 9 Miles TOTAL with the last 5 miles at Half Marathon Race Pace
Saturday: Recovery Run of 4 miles
Sunday: Long Run of 18 Miles
TAPER:
Week 11
Monday: REST
Tuesday: Recovery Run of 8 Miles + 8 Accelerations
Wednesday: Recovery Run of 5 Miles
Thursday: 8 Miles TOTAL with 3 x 1 Mile at 5k race pace (4:00 jog recoveries)
Friday: Recovery Run of 6 miles + 6 Accelerations
Saturday: Recovery Run of 4
Sunday: Medium Long Run of 10-12 Miles (go with how your body/legs feel).
Week 12
Monday: REST
Tuesday: Recovery Run of 6 miles + 6 Accelerations
Wednesday: 4 Miles at a comfortable pace
Thursday: Race Prep: 7 Miles TOTAL with the last 2 at Marathon Goal Pace
Friday: Recovery Run of 4 Miles + 4 Accelerations
Saturday: OFF
Sunday: Easy, “Shake Out” Run of 20:00 + 2 AccelerationsMONDAY: Goal Marathon!!! Good Luck! 🙂