1
2
3
4
5
6
Week
22 - 28 FEB
What
Location
29 FEB - 6 MAR
What
Location
7 - 13 MAR
What
Location
14 - 20 MAR
What
Location
21 - 27 MAR
What
Location
28 MAR - 3 APR
What
Location
MON
2
tempo run
TUE
0
x-train
WED
1
speed
THU
0
x-train
FRI
0
rest
SAT
2
slow
SUN
0
rest
Total Miles
5
2
tempo
0
x-train
1.5
speed
0
x-train
0
rest
2.5
slow
0
rest
6
2
tempo
0
x-train
2
speed
0
x-train
0
rest
2.5
slow
0
rest
6.5
2
tempo
0
x-train
2.5
speed
0
x-train
0
rest
3
slow
0
rest
7.5
2
tempo
0
x-train
1.5
speed
0
x-train
0
rest
2
slow
0
rest
5.5
1
walk/jog
0
rest
1
walk/jog
0
rest
0
rest
0
stretching
3.1
Legend:
Tempo Run- sustained pace at or near your goal marathon pace
Speed Work- run shorter intervals at a pace below your goal marathon
pace (track, fartlek, 30-60-90, etc)
Moderate- sustained pace :30 - 1:00 per mile slower than goal marathon
pace
Long Slow Run- sustained pace 1:30 - 2:00 per mile slower than goal
marathon pace
Hills / Stairs- hill repeats, stair climbing, or a hilly route X-train crosstraining (cycling, swimming, program workouts, yoga, etc)
x-train- cross training
5.1
RACE DAY!
Training Pace:
To determine your training pace, first decide what your goal time is for the
marathon. Divide that time by 26 miles to derive the per mile pace.
For example: 5 hour marathon is 300 minutes/26 miles = 11:30 per mile.
Your training paces would be: Tempo = 11:30, Speed < 11:30, Moderate
12:00 - 12:30, LSR 13:00 -13:30