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Marathon Training Plan

Pfitzinger and Douglas 18 week plan 55-70 miles a week marathon plan

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From Advanced Marathoning by Pete Pfitzinger and Scott Douglas. Copyright 2024 Human Kinetics Publishers, Inc. Excerpted by kind permission.

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1	Rest 0mi Endurance Mesocycle 1 Week 17	Tempo 9mi Lactate threshold 4m @ 15k - 1/2 M pace	Long Run 11mi Medium Long	Recovery Run 5mi	9mi	Recovery Run 5mi	Long Run 15mi
Week 2	Rest 0mi Week 16	8mi 10 * 100m Strides	Long Run 12mi Medium Long	Recovery Run 5mi	9mi	Recovery Run 5mi	Marathon Pace 16mi with 8 at MP
Week 3	Rest 0mi Week 15	Long Run 11mi Medium Long	Long Run 13mi Medium Long	Recovery Run 5mi	Tempo 9mi Lactate threshold 4m @ 15k - 1/2 M pace	Recovery Run 5mi	Long Run 15mi
Week 4	Rest 0mi Week 14	9mi 10 * 100m Strides	Long Run 14mi Medium Long	Recovery Run 5mi	Long Run 11mi Medium Long	Recovery Run 5mi	Long Run 18mi
Week 5	Rest 0mi Week 13	Tempo 9mi Lactate threshold 5m @ 15k - 1/2 M pace	Long Run 14mi Medium Long	Recovery Run 5mi	Long Run 12mi Medium Long	Recovery Run 5mi	Marathon Pace 18mi 10 at MP
Week 6	Rest 0mi Recovery Week 12	8mi 10 * 100m Strides	Long Run 12mi Medium Long	Recovery Run 5mi	10mi	Recovery Run 5mi	Long Run 15mi
Week 7	Rest 0mi Lactate Endurance Mesocycle Week 11	Tempo 10mi Lactate threshold 5m @ 15k - 1/2 M pace	Long Run 14mi Medium Long	Recovery Run 5mi	Long Run 11mi Medium Long	7mi 10 * 100m Strides	Long Run 21mi
Week 8	Rest 0mi Week 10	Recovery Run 6mi AM Recovery Run 4mi PM	Long Run 14mi Medium Long	Recovery Run 5mi	Tempo 11mi Lactate threshold 6m @ 15k - 1/2 M pace	Recovery Run 6mi	Long Run 20mi
Week 9	Rest 0mi Week 9	Recovery Run 6mi AM Recovery Run 4mi PM	Long Run 15mi Medium Long	Recovery Run 6mi	Long Run 13mi Medium long	Recovery Run 7mi 6 * 100m Strides	Marathon Pace 16mi 12 at MP
Week 10	Rest 0mi Recovery Week 8	9mi	Intervals 9mi 5 * 600m @5k pace	Recovery Run 6mi	Long Run 11mi Medium long	8mi 10 * 100m Strides	Long Run 15mi
Week 11	Rest 0mi Week 7	Recovery Run 6mi AM Recovery Run 4mi PM	Long Run 15mi Medium Long	Recovery Run 6mi	Tempo 12mi Lactate threshold 4m @ 15k - 1/2 M pace	Recovery Run 5mi	Long Run 22mi
Week 12	Rest 0mi Race Prep Mesocycle Week 6	Intervals 9mi 5 * 600m @5k pace	Long Run 14mi Medium Long	Recovery Run 6mi 6 * 100m strides AM Recovery Run 4mi PM	Recovery Run 5mi	Race 13mi tune up race 9-13 miles	Long Run 18mi
Week 13	Rest 0mi Week 5	Intervals 10mi 6 * 1000m @5k pace	Long Run 15mi Medium Long	Recovery Run 4mi PM Recovery Run 6mi AM	Long Run 12mi Medium Long	Recovery Run 5mi	Marathon Pace 18mi 14 at MP
Week 14	Rest 0mi Week 4	Intervals 9mi 5 * 600m @5k pace	Long Run 14mi Medium Long	Recovery Run 6mi 6 * 100m strides	Recovery Run 5mi	Race 13mi tune up race 9-13 miles	Long Run 17mi
Week 15	Rest 0mi Week 3	Recovery Run 6mi AM Recovery Run 4mi PM	Intervals 11mi 5 * 1200m @5k pace	Long Run 14mi Medium Long	8mi 8 * 100m Strides	Recovery Run 5mi	Long Run 20mi
Week 16	Rest 0mi Taper and Race Mesocycle Week 2	Recovery Run 7mi 8 * 100m Strides	Long Run 12mi Medium Long	Recovery Run 5mi 6 * 100m Strides	Recovery Run 5mi	Race 6.2mi tune up race 10k	Long Run 17mi
Week 17	Rest 0mi Week 1	7mi 8 * 100m Strides	Recovery Run 4mi	Intervals 8mi 3 * 1600m @5k pace	Recovery Run 5mi	Recovery Run 6mi 6 * 100m strides	Long Run 13mi Medium Long
Week 18	Rest 0mi Race Week	Recovery Run 7mi	Marathon Pace 7mi 2 @ MP Dress Rehearsal	Recovery Run 5mi	Recovery Run 5mi 8 * 100m Strides	Recovery Run 4mi

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