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Marathon Training Plan
Furman Marathon Training plan (Runners World version)
Paces for each type of session adjusted relative to your current 10k race pace. The paces shown are for 9 minute mile 10k pace. Long run pace: 10k pace +60 to 75 seconds/mile. Long tempo pace: 10-k +30 to 35 seconds. Mid tempo pace: 10k +15 to 20seconds. Short tempo:10k pace. 1600m intervals: 10k -35 to 40seconds. 1200m intervals: 10k -40 to 45 seconds. 800m intervals 10k - 45 to 50 seconds. 400m intervals: 10k - 55 to 60 seconds. Work out your paces and adjust paces on the plan accordingly.Sign In or Register to add this to your Fetch training planner.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
|---|---|---|---|---|---|---|---|
| Week 1 |
Tempo
4.5mi
1 mile warm up, 3mile tempo @9 min mile target, 0.5mile cool down
|
Intervals
5mi
8 x 400m @12kmh
|
Long Run
10mi
|
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| Week 2 |
Tempo
6.6mi
Water Tower Run.
1 mile warm up, 5 mile tempo @9.20 min mile target, 0.6 mile cool down
|
Intervals
5mi
4 x 1200m@11.5kmh
|
Long Run
12mi
|
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| Week 3 |
Tempo
9mi
1 mile warm up, 7 mile tempo @9.35min mile target, 1 mile cool down
|
Intervals
5mi
6 x 800m @11.7kmh
|
Long Run
13mi
|
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| Week 4 |
Tempo
4.5mi
1 mile warm up, 3mile tempo @9 min mile target, 0.5mile cool down
|
Intervals
5mi
3 x 1600m @11.2kmh
|
Long Run
10mi
|
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| Week 5 |
Tempo
6.6mi
1 mile warm up, 5 mile tempo @9.20 min mile target, 0.6 mile cool down
|
Intervals
5mi
10 x 400m @12kmh
|
Long Run
14mi
|
||||
| Week 6 |
Tempo
6.6mi
1 mile warm up, 5mile tempo @9.20 min mile target, 0.6mile cool down
|
Intervals
5mi
5 x 1200m@11.5kmh
|
Long Run
15mi
|
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| Week 7 |
Tempo
9.5mi
1 mile warm up, 8 mile tempo @9.35min mile target, 0.5 mile cool down
|
Intervals
5mi
7 x 800m @ 11.7kmh
|
Long Run
17mi
|
||||
| Week 8 |
Tempo
11.2mi
1 mile warm up, 10 mile tempo @9.35min mile target, 0.2 mile cool down
|
Intervals
5mi
3 x 1600m @11.2kmh
|
Long Run
13mi
|
||||
| Week 9 |
Tempo
4.5mi
1 mile warm up, 3mile tempo @9 min mile target, 0.5mile cool down
|
Intervals
5mi
12 x 400m @12kmh
|
Long Run
18mi
|
||||
| Week 10 |
Tempo
6.6mi
1 mile warm up, 5mile tempo @9.20 min mile target, 0.6 mile cool down
|
Intervals
5mi
8 x 800m @11.7kmh
|
Long Run
15mi
|
||||
| Week 11 |
Tempo
9.5mi
1 mile warm up, 8 mile tempo @9.35min mile target, 0.5 mile cool down
|
Intervals
5mi
4 x 1600m @11.2kmh
|
Long Run
20mi
|
||||
| Week 12 |
Tempo
6.6mi
1 mile warm up, 5mile tempo @9.20 min mile target, 0.6 mile cool down
|
Intervals
5mi
12 x 400m @12kmh
|
Long Run
15mi
|
||||
| Week 13 |
Tempo
6.6mi
1 mile warm up, 5mile tempo @9.20 min mile target, 0.6 mile cool down
|
Intervals
5mi
6 x 1200m @11.5kmh
|
Long Run
20mi
|
||||
| Week 14 |
Tempo
5.7mi
1m warm up, 4m tempo @9mm, 0.7m cooldown
|
Tempo
5mi
7 x800m @8.10mm
|
Long Run
15mi
|
||||
| Week 15 |
Tempo
10mi
1 mile warm up, 8 mile tempo, 1 mile cool down
|
Intervals
5mi
3 x 1600m
|
Long Run
10mi
|
||||
| Week 16 |
3mi
30 min seasy with 5 x 60s busrts of speed
|
2mi
20 minutes easy with 3 or 4 pick ups
|
Race
26.2mi
Marathon
|