Fillable Printable Marathon Training Plan
Fillable Printable Marathon Training Plan
Marathon Training Plan
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 4 miles - Flex Day 5 miles - Reg Run O 6 miles - Reg Run 6 miles - Reg Run 5 miles - AYF 8 miles - Long Run
2 4 miles - Flex Day 4 miles - Tempo Run O 7 miles - Reg Run 6 miles - Reg Run 4 miles - AYF 10 miles - Long Run
3 4 miles - Flex Day 6 miles - Tempo Run O 7 miles - Reg Run 4 miles - Hills 5 miles - AYF 12 miles - Long Run
4 4 miles - Flex Day 6 miles - Intervals 5 miles - Reg Run 6 miles - Reg Run 5 miles - Tempo Run 6 miles - AYF 10 miles - Long Run
5 4 miles - Flex Day 6 miles - Hills 5 miles - Reg Run 8 miles - Reg Run 5 miles - Tempo Run 5 miles - AYF 14 miles - Long Run
6 4 miles - Flex Day 8 miles - Intervals O 8 miles - Reg Run 3 miles - Reg Run 5 miles - AYF 10 miles - Long Run
7 4 miles - Flex Day 8 miles - Tempo Run 5 miles - Reg Run 7 miles - Reg Run 5 miles - Hills 5 miles - AYF 16 miles - Long Run
8 4 miles - Flex Day 6 miles - Intervals 7 miles - Reg Run 8 miles - Reg Run 6 miles - Tempo Run 4 miles - AYF 10 miles - Long Run
9 4 miles - Flex Day 6 miles - Hills 7 miles - Reg Run 8 miles - Reg Run 6 miles - Tempo Run 5 miles - AYF 18 miles - Long Run
10 4 miles - Flex Day 8 miles - Intervals 5 miles - Reg Run 7 miles - Reg Run 5 miles - Reg Run 4 miles - AYF 10 miles - Long Run
11 4 miles - Flex Day 8 miles - Hills 6 miles - Reg Run 9 miles - Reg Run 6 miles - Tempo Run 6 miles - AYF 20 miles - Long Run
12 4 miles - Flex Day 8 miles - Intervals 6 miles - Reg Run 8 miles - Reg Run 6 miles - Hills 6 miles - AYF 10 miles - Long Run
13 4 miles - Flex Day 10 miles - Tempo Run O 8 miles - Reg Run 5 miles - Reg Run 6 miles - AYF 22 miles - Long Run
14 4 miles - Flex Day 6 miles - Intervals 4 miles - Reg Run 8 miles - Reg Run 4 miles - Hills 5 miles - AYF 14 miles - Long Run
15 4 miles - Flex Day 6 miles - Tempo Run O 6 miles - Reg Run 5 miles - Reg Run 4 miles - AYF 8 miles - Long Run
16 4 miles - Flex Day 5 miles - Reg Run O 5 miles - Reg Run O 3 miles - AYF
26.2 - RACE
RUNNING TERMS
Flex D
ay: The best day of the week to replace your run with a cross-training session or a day o.
Regular Run (Reg Run): A run performed at a comfortable, not-too-hard pace.
Easy Run: A recovery run during which you focus on running slowly.
As You Feel (AYF): For these runs, leave your watch and your cares behind. Run for the fun of it, not because you're training. Run as fast—or as slow—as you like.
Fartlek: Swedish for “speed play." Fartlek workouts involve running at dierent speeds for varying periods--good preparation for "shifting gears" in a race.
Intervals: Running short (usually between 200 and 1600 meters), fast repeats with recovery jogs in between. Interval training builds speed and endurance.
Tempo Run: A training run (usually 20 to 30 minutes) at a pace slightly slower than 10K race pace.
Long Run: The most important workout of the week for distance runners. Long runs build both strength and confidence.
O: Don’t run, don’t swim, don’t get on your bike. Rest and recover!
ADVANCED 16-WEEK MARATHON TRAINING PLAN
