MARATHON RUNNING TRAINING PROGRAM FOR INTERMEDIATE COMPETITIVE RUNNERS

Week 1  

• Monday - Rest
• Tuesday - 45-minute fartlek run. Fartlek is a Swedish word for speed play. This is a non-structured workout in which you run at a steady pace and add in short surges of faster running. For this workout, alternate running for 5 minutes at a moderate pace with 1 minute at 5K pace.
• Wednesday - Run 5 miles easy. Run 4 acceleration strides.
• Thursday - Standard warm up. Run 4 x 800 meter repeats at 5 seconds per mile faster than 5K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.
• Friday - Run 5 miles easy. Run 4 acceleration strides.
• Saturday - Run 4 miles easy. Run 4 acceleration strides.
• Sunday - Standard warm up. Run 7 miles at an easy pace.

Week 2

•  Monday - Rest
•  Tuesday - Standard warm up. Run 3 x 1600 meter repeats at 10K pace. Jog easy for 800 meters between repeats. Cool down with 800 meters of jogging.
• Wednesday - Run 6 miles easy. Run 4 acceleration strides 
• Thursday - Standard warm up. Run 5 x 800 meter repeats at 5 seconds per mile faster than 5K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.
• Friday - Run 6 miles easy. Run 4 acceleration strides. 
• Saturday - Run 5 miles easy. Run 4 acceleration strides. 
• Sunday - Standard warm up. Run 40 minutes at 20 seconds per mile slower than 10K pace.

Week 3

•  Monday - Rest
•  Tuesday - Standard warm up, run 4 x 1600 meter repeats at 10K pace or 15 seconds per mile slower than your 5K pace. Jog 800 meters between repeats. Cool down with 800 meters of jogging.
•  Wednesday - Run 6 miles easy. Run 4 acceleration strides.
•  Thursday - Standard warm up. Run 6 x 800 meter repeats at 5 seconds per mile faster than 5K pace. Jog for 400 meters between repeats. Run 4 x 400 meter repeats at 15 seconds per mile faster than 5K pace. Jog for 200 meters between repeats. Jog for 800 meters between the 2 sets. Cool down with 800 meters of jogging.
•  Friday - Run 6 miles easy. Run 4 acceleration strides.
•  Saturday - Run 5 miles easy. Run 4 acceleration strides.
•  Sunday - Standard warm up. Run 9 miles at an easy pace.

Week 4

•  Monday - Rest
• Tuesday - Standard warm up. Run 1 mile at an easy pace, followed by 5 miles at your marathon goal race pace. Cool down with 1 mile of easy running.
• Wednesday - Run 6 miles easy. Run 4 acceleration strides.
• Thursday - Standard warm up. Run 8 x hill repeats. Find a hill that is fairly steep and at least 100 meters in length. Run up the hill at a pace that feels like 5K pace. Run 20 meters past the top of the hill. Jog back down. Repeat this 10 times. Note that your pace should feel like 5K pace, but will actually be slower due to the incline. 
• Friday - Run 6 miles easy. Run 4 acceleration strides.
• Saturday - Run 5 miles easy. Run 4 acceleration strides.
• Sunday - Standard warm up. Run 50 minutes at a pace that is about 20 seconds per mile slower than your 10K pace. Cool down with 800 meters of jogging.

Week 5

•  Monday - Rest
• Tuesday - Standard warm up, run 5 x 1600 meter repeats at 10K pace or 15 seconds per mile slower than 5K pace. Jog for 800 meters between repeats. Cool down with 800 meters of jogging. If you are having trouble maintaining your pace, increase the distance of your recovery jogs 
• Wednesday - Rest. You will take additional rest day every 5 weeks. This will allow your muscles to recover during your training program. 
• Thursday - Standard warm up. Run 20 minutes, alternating between 30 seconds at 20 seconds per mile faster than 5K pace and 60 seconds at an easy pace. Cool down with 800 meters at an easy pace.
• Friday - Rest.
• Saturday - Run 4 miles easy. Run 4 acceleration strides.
• Sunday - Standard warm up. Run 11 miles at an easy pace.

Week 6

•  Monday - Rest
• Tuesday - Standard warm up. Run 3 x 1200 meter repeats at 5K pace, followed by 1 mile at 10K pace. Jog for 800 meters between repeats. Cool down with 800 meters of jogging.
• Wednesday - Run 6 miles easy. Run 4 acceleration strides.
• Thursday - Standard warm up. Run 10 x hill repeats. Run up a hill that is approximately 100 meters long, at a pace that feels like 5K pace. Jog down to recover. Repeat 12 times.
• Friday - Run 6 miles easy. Run 4 acceleration strides.
• Saturday - Run 5 miles easy. Run 4 acceleration strides.
• Sunday - Standard warm up. Run 5 miles at your goal marathon race pace.

Week 7

•  Monday - Rest
• Tuesday - Standard warm up. Run 6 x 1600 meter repeats at 10K pace or 15 seconds per mile slower than 5K pace. Jog for 800 meters between repeats. Jog for 800 meters to cool down.
• Wednesday - Run 6 miles easy. Run 4 acceleration strides.
• Thursday - Standard warm up. Run 2 x 800/400/1600 meter supersets. Run 800 meters at 5K pace, 400 meters at 10 seconds per mile faster than 5K pace and 1 mile at 10K pace. Take no rest between distances. Jog for 800 meters between sets.
• Friday - Run 6 miles easy. Run 4 acceleration strides.
• Saturday - Run 5 miles easy. Run 4 acceleration strides.
• Sunday - Standard warm up. Run 13 miles at an easy pace.

Week 8

•  Monday - Rest
• Tuesday - Standard warm up. Run 3 miles at 10K pace followed by 4 miles at goal marathon race pace and 1 mile at 5K pace. Take no rest between distances. Cool down with 800 meters of jogging.
• Wednesday - Run 6 miles easy. Run 4 acceleration strides.
• Thursday - Standard warm up. Run 25 minutes, alternating between 30 seconds at 20 seconds per mile faster than 5K pace and 30 seconds at an easy pace. Cool down with 800 meters at an easy pace.
• Friday - Run 6 miles easy. Run 4 acceleration strides.
• Saturday - Run 5 miles easy. Run 4 acceleration strides.
• Sunday - Standard warm up. Run 6 miles at your goal marathon race pace.

Week 9

• Monday - Rest
• Tuesday - Standard warm up. Run 2 x 2400 meter repeats at 10K pace, followed by 1 mile at 5K pace. Jog for 800 meters between repeats. Cool down with 800 meters of easy jogging.
• Wednesday - Run 6 miles easy. Run 4 acceleration strides.
• Thursday - Standard warm up. Run 3 x 800/400/1600 meter repeats. Run 800 meters at 5K pace, 400 meters at 10 seconds per mile faster than 5K pace and 1600 meters at 10K pace. Take no rest between the distances. Run at an easy pace for 800 meters between the sets. Cool down with 800 meters at an easy pace.
• Friday - Run 6 miles easy. Run 4 acceleration strides.
• Saturday - Run 5 miles easy. Run 4 acceleration strides.
• Sunday - Standard warm up. Run 15 miles at an easy pace.

Week 10

• Monday - Rest
• Tuesday - Standard warm up. Run 1 mile at an easy pace followed by 7 miles at goal marathon race pace. Cool down with 1 mile at an easy pace.
• Wednesday - Rest 
• Thursday - Standard warm up. Run 2 x 2000/800/400 meter repeats. Run 2000 meters at 10K pace, 800 meters at 5K pace and 400 meters at 10 seconds per mile faster than 5K pace, with no rest between distances. Jog for 800 meters between repeats. Cool down with 800 meters of jogging.
• Friday - Rest.
• Saturday - Run 4 miles easy. Run 4 acceleration strides.
• Sunday - Standard warm up. Run 7 miles at your goal marathon race pace.

Week 11

• Monday - Rest
• Tuesday - Standard warm up. Run 6 x 1600 meter repeats at 10K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.
• Wednesday - Run 6 miles easy. Run 4 acceleration strides.
• Thursday - Standard warm up. Run 30 minutes, alternating between 30 seconds at 20 seconds per mile faster than 5K pace and 30 seconds at an easy pace. Cool down with 800 meters at an easy pace.
• Friday - Run 6 miles easy. Run 4 acceleration strides.
• Saturday - Run 5 miles easy. Run 4 acceleration strides.
• Sunday - Standard warm up. Run 17 miles. Run the first 12 miles at an easy pace. Run the last 5 miles at goal marathon pace.

Week 12

• Monday - Rest
• Tuesday - Standard warm up. run 1 mile at an easy pace followed by 8 miles at goal marathon race pace. Cool down with 1 mile at an easy pace.
• Wednesday - Run 6 miles easy. Run 4 acceleration strides.
• Thursday - Standard warm up. Run 30 minutes, alternating between 30 seconds at 20 seconds per mile faster than 5K pace and 30 seconds at an easy pace.
• Friday - Run 6 miles easy. Run 4 acceleration strides.
• Saturday - Run 5 miles easy. Run 4 acceleration strides.
• Sunday - Standard warm up. Run 8 miles at your goal marathon race pace.

Week 13

• Monday - Rest
• Tuesday - Standard warm up. Run 3 miles at 10K pace, 5 miles at goal marathon race pace and 1 mile at 5K pace. Take no rest between distances. Cool down with 800 meters of jogging.
• Wednesday - Run 6 miles easy. Run 4 acceleration strides.
• Thursday - Standard warm up. Run 6 miles on a trail that is consistently and gradually uphill. Run at a pace that feels like your goal marathon race pace. Your actual pace will be slower due to the incline. If you do not have an uphill trail in your area, you can do this workout on a treadmill that is elevated 3 to 5 degrees.
• Friday - Run 6 miles easy. Run 4 acceleration strides.
• Saturday - Run 5 miles easy. Run 4 acceleration strides.
• Sunday - Standard warm up. Run 19 miles. Run the first 13 miles at an easy pace. Run the last 6 miles at goal marathon pace.

Week 14

• Monday - Rest
• Tuesday - Standard warm up. Run 3 miles at 10K pace, 6 miles at goal marathon pace and 1 mile at 5K pace, with no rest between distances. Cool down with 800 meters of jogging.
• Wednesday - Run 6 miles easy. Run 4 acceleration strides.
• Thursday - Standard warm up. Run 2 x 400/800/2000 meter supersets. Run 400 meters at 10 seconds faster than 5K pace, 800 meters at 5K pace and 2000 meters at 10K pace, with no rest between distances. Jog for 800 meters between the sets. Cool down with 800 meters of jogging.
• Friday - Run 6 miles easy. Run 4 acceleration strides.
• Saturday - Run 5 miles easy. Run 4 acceleration strides.
• Sunday - Standard warm up. Run 9 miles at your goal marathon race pace.

Week 15

• Monday - Rest
• Tuesday - Standard warm up. Run a 60-minute fartlek run. Alternate running 5 minutes at goal marathon pace with 2 minutes at 5K pace. Cool down with 800 meters of jogging.
• Wednesday - Rest.
• Thursday - Standard warm up. Run 20 minutes, alternating between 30 seconds at 20 seconds per mile faster than 5K pace and 30 seconds at goal marathon race pace. Cool down with 800 meters at an easy pace.
• Friday - Rest.
• Saturday - Run 4 miles easy. Run 4 acceleration strides.
• Sunday - Standard warm up. Run 21 miles. Run the first 14 miles at an easy pace. Run the last 7 miles at goal marathon pace. Cool down with 800 meters of jogging.

Week 16

• Monday - Rest
• Tuesday - Standard warm up. Run 3 miles at 10K pace, 7 miles at goal marathon race pace and 1 mile at 5K pace, with no rest between distances. Cool down with 800 meters of jogging.
• Wednesday - Run 6 miles easy. Run 4 acceleration strides.
• Thursday - Standard warm up. Run 1 800/1600/2400/1600/800 meter superset. Run 800 meters at 5K pace, 1600 meters at 10K pace, 2400 meters at goal marathon race pace, 1600 meters at 10K pace and 800 meters at 5K pace, with no rest between distances. Cool down with 800 meters of jogging.
• Friday - Run 6 miles easy. Run 4 acceleration strides.
• Saturday - Run 5 miles easy. Run 4 acceleration strides.
• Sunday - Standard warm up. Run 10 miles at your goal marathon pace

Week 17

• Monday - Rest
• Tuesday - Standard warm up. Run 2 x 5000 meter repeats at 10K pace. Jog for 800 meters between the repeats. Cool down with 800 meters of jogging 
• Wednesday - Run 6 miles easy. Run 4 acceleration strides.
• Thursday- Standard warm up. Run 1 x 3200/1600/800/400 meter repeats. Run 3200 meters at goal marathon race pace, 1600 meters at 10K pace, 800 meters at 5K pace and 400 meters at 10 seconds per mile faster than 5K pace. Cool down with 800 meters of easy running.
• Friday - Run 6 miles easy. Run 4 acceleration strides 
• Saturday - Run 5 miles easy. Run 4 acceleration strides.
• Sunday - Standard warm up. Run 23 miles. Run the first 15 miles easy. Run the last 8 miles at goal marathon pace.  This will be your longest training run. After this week you will begin to “taper” or decrease overall mileage. A taper is necessary to allow your muscles to full recover from long training runs and to be at full strength for the race.

Week 18

• Monday - Rest
• Tuesday - Standard warm up. Run 7 x 1600 meter repeats at 10K pace. Jog for 800 meters between repeats. Cool down with 800 meters of jogging.
• Wednesday - Run 6 miles easy. Run 4 acceleration strides.
• Thursday - Standard warm up. Run 30 minutes, alternating between 30 seconds at 20 seconds per mile faster than 5K pace and 30 seconds at goal marathon race pace. Cool down with 800 meters at an easy pace. 
• Friday - Run 6 miles easy. Run 4 acceleration strides.
• Saturday - Run 5 miles easy. Run 4 acceleration strides.
• Sunday - Standard warm up. Run 8 miles at goal marathon pace.

Week 19

• Monday - Rest
• Tuesday - Standard warm up. Run 8 x 800 meter repeats at 5 seconds per mile faster than 5K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.
• Wednesday - Run 6 miles easy. Run 4 acceleration strides. 
• Thursday - Standard warm up. Run 20 minutes, alternating between 30 seconds at 20 seconds per mile faster than 5K pace and 30 seconds at an easy pace.
• Friday - Run 6 miles easy. Run 4 acceleration strides.
• Saturday - Run 4 miles easy. Run 4 acceleration strides.
• Sunday - Standard warm up. Run 6 miles at goal marathon pace.

Week 20

• Monday- Rest
• Tuesday - Standard warm up. Run 5000 meters at 10K pace. Cool down with 800 meters of easy running.
• Wednesday - Run 4 miles easy. Run 4 acceleration strides.
• Thursday - Run 2 miles easy. Run 4 acceleration strides.
• Friday - Rest.
• Saturday - Rest
• Sunday - RACE DAY. HAVE FUN!!