Fillable Printable Marathon Training Plan
Fillable Printable Marathon Training Plan
Marathon Training Plan
WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
14 miles - Flex Day5 miles - Reg RunO6 miles - Reg Run6 miles - Reg Run5 miles - AYF8 miles - Long Run
24 miles - Flex Day4 miles - Tempo RunO7 miles - Reg Run6 miles - Reg Run4 miles - AYF10 miles - Long Run
34 miles - Flex Day6 miles - Tempo RunO7 miles - Reg Run4 miles - Hills5 miles - AYF12 miles - Long Run
44 miles - Flex Day6 miles - Intervals5 miles - Reg Run6 miles - Reg Run5 miles - Tempo Run6 miles - AYF10 miles - Long Run
54 miles - Flex Day6 miles - Hills5 miles - Reg Run8 miles - Reg Run5 miles - Tempo Run5 miles - AYF14 miles - Long Run
64 miles - Flex Day8 miles - IntervalsO8 miles - Reg Run3 miles - Reg Run5 miles - AYF10 miles - Long Run
74 miles - Flex Day8 miles - Tempo Run5 miles - Reg Run7 miles - Reg Run5 miles - Hills5 miles - AYF16 miles - Long Run
84 miles - Flex Day6 miles - Intervals7 miles - Reg Run8 miles - Reg Run6 miles - Tempo Run4 miles - AYF10 miles - Long Run
94 miles - Flex Day6 miles - Hills7 miles - Reg Run8 miles - Reg Run6 miles - Tempo Run5 miles - AYF18 miles - Long Run
104 miles - Flex Day8 miles - Intervals5 miles - Reg Run7 miles - Reg Run5 miles - Reg Run4 miles - AYF10 miles - Long Run
114 miles - Flex Day8 miles - Hills6 miles - Reg Run9 miles - Reg Run6 miles - Tempo Run6 miles - AYF20 miles - Long Run
124 miles - Flex Day8 miles - Intervals6 miles - Reg Run8 miles - Reg Run6 miles - Hills6 miles - AYF10 miles - Long Run
134 miles - Flex Day10 miles - Tempo RunO8 miles - Reg Run5 miles - Reg Run6 miles - AYF22 miles - Long Run
144 miles - Flex Day6 miles - Intervals4 miles - Reg Run8 miles - Reg Run4 miles - Hills5 miles - AYF14 miles - Long Run
154 miles - Flex Day6 miles - Tempo RunO6 miles - Reg Run5 miles - Reg Run4 miles - AYF8 miles - Long Run
164 miles - Flex Day5 miles - Reg RunO5 miles - Reg RunO3 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
