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Marathon Training Plan

VLM training

	Day 1	Day 3	Day 5	Day 6
Week 1	Intervals 4.3mi 00:33:00 4 x 1200m 14.5kph 2 minute intervals @ 10kph	Tempo 5.6mi 00:40:00 14.5kph	Long Run 12mi 01:40:00 13kph
Week 2	Intervals 6mi 00:50:00 8 x 800m 15kph 1mins intervals @ 10kph	Tempo 5.6mi 00:40:00 14.5kph	Long Run 12mi 01:40:00 13kph	Hill Work 3.7mi 00:00:30 12kph
Week 3	Intervals 5mi 00:40:00 8 x 600m 16kph 1 minute intervals @ 10kph	Tempo 4.3mi 00:30:00 14.5kph	Race 13.1mi 01:30:00 12kph
Week 4	Intervals 5mi 00:50:00 10 x 400m 16kph 1minute intervals @ 10kph	Tempo 5.6mi 00:40:00 14.5kph	Long Run 8mi 01:00:00	Hill Work 3.7mi 00:00:30 12kph
Week 5	Intervals 5mi 00:40:00 8 x 800m 16kph 1:30 minute intervals @ 10kph	Long Run 4.3mi 30:00:00 14kph	Long Run 12mi 01:40:00
Week 6	Intervals 6mi 00:50:00 5 x 1200m 14kph 2 minute intervals @ 10kph	Long Run 4.3mi 30:00:00 14kph	Long Run 10mi 01:20:00 13kph	Hill Work 3.7mi 00:00:30 12kph
Week 7	Intervals 5mi 00:40:00 4 x 2000m 14kph 2 minute intervals @ 10kph	Tempo 5.6mi 00:40:00 14.5kph	Long Run 12mi 01:30:00 13kph
Week 8	Intervals 6mi 00:50:00 5 x 1500m 14kph 1:30 minute intervals @ 10kph	Tempo 5.6mi 00:40:00 14.5kph	Long Run 10mi 01:15:00 8mph	Hill Work 4mi 00:30:00 13kph
Week 9	Intervals 5mi 00:30:00 5 x 1200m @ 15kph	Tempo 4.3mi 30:00:00 14kph	Long Run 12mi 01:30:00 14kph	Intervals 6mi 00:45:00 8 x 800m @ 15kph
Week 10	Intervals 6mi 00:50:00 8 x 800m yasoos 1 min recovery	Tempo 4.3mi 30:00:00 14kph	Long Run 8mi 01:30:00 14kph	Hill Work 4mi 00:30:00 13kph
Week 11		Tempo 5.6mi 45:00:00 14kph	Long Run 12mi 01:30:00 14kph
Week 12	Steady-State 10mi	Steady-State 6.2mi 45:00:00 15kph	Long Run 14mi 01:45:00 14kph
Week 13	Intervals 6mi 5 x 1200mm at 14.5kph	Tempo 4.3mi 30:00:00 14kph	Long Run 10mi 01:15:00 14kph	Hill Work 4mi 00:30:00 13kph
Week 14	Intervals 6mi 00:45:00 8 x 800ms 15kph	Tempo 5mi 00:35:00 14.5kph	Long Run 12mi 01:30:00 14kph
Week 15	Intervals 6mi 00:45:00 8 x 800m @ 15kph	Tempo 5mi 00:35:00 14.5kph	Long Run 12mi 01:30:00 14kph	Hill Work 4.3mi 00:30:00 14kph
Week 16	Intervals 6mi 00:45:00 8 x 800m @ 15kph	Tempo 5.6mi 00:40:00 14.5kph	Long Run 12mi 01:30:00 14kph
Week 17	Intervals 6mi 00:45:00 8 x 800m @ 15kph	Tempo 5.6mi 00:40:00 14.5kph	Long Run 12mi 01:30:00 14kph	Hill Work 4.3mi 00:30:00 14kph
Week 18	Intervals 6mi 00:45:00 8 x 800m @ 15kph	Tempo 5.6mi 40:00:00 14.5kph	Race 18.6mi 02:30:00 14kph Valentines Day 30K
Week 19	Intervals 6mi 00:45:00 8 x 800m @ 15kph	Tempo 6.2mi 45:00:00 14.5kph	Long Run 12mi 01:30:00 14kph	Hill Work 4.3mi 00:30:00 14kph
Week 20	Intervals 6mi 00:45:00 8 x 800m @ 15kph	Tempo 6.2mi 00:45:00 14.5kph	Long Run 16mi 02:00:00 14kph
Week 21	Intervals 6mi 00:45:00 8 x 800m @ 16kph	Tempo 6.2mi 00:45:00 15kph	Long Run 12mi 01:30:00 14kph	Hill Work 4.3mi 30:00:00 14kph
Week 22	Intervals 6mi 00:45:00 8 x 800m @ 15kph	Tempo 6.2mi 44:00:00 15kph	Long Run 12mi 01:30:00 14kph	Hill Work 4.3mi 30:00:00 14kph
Week 23	Intervals 6mi 00:45:00 8 x 800m @ 16kph	Tempo 6.2mi 43:00:00 15kph	Race 20mi 02:30:00 8mph Ashby 20miles
Week 24	Intervals 6mi 00:45:00 4 x 1600m @ 15kph	Tempo 6.2mi 42:00:00 15kph	Race 6.2mi 40:00:00 6.45 min/mile pace Lincoln 10km	Hill Work 6.2mi 45:00:00 14kph
Week 25	Intervals 6mi 00:45:00 8 x 800m @ 15kph	Tempo 6.2mi 41:00:00 15kph	Long Run 20mi 03:00:00 8mph
Week 26	Intervals 6mi 00:45:00 4 x 1600m @ 15.5kph	Tempo 6.2mi 40:00:00 15kph	Long Run 16mi 02:16:00 8 min/mile
Week 27	Intervals 6mi 00:45:00 8 x 800m @ 16kph	Tempo 6.2mi 40:00:00 15kph	Long Run 12mi 01:15:00 8mph	Hill Work 4.3mi 30:00:00 14kph
Week 28	Intervals 6mi 00:45:00 8 x 800m @ 15kph	Recovery Run 3.7mi 30:00:00 12kph	Race 26.2mi 03:30:00 VLM

Marathon Training Plan

VLM training

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