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Hi ,
It looks like you're using an ad blocker.

The revenue generated from the adverts on the site is a critical part of our funding - and it's because of these ads that I can offer the site for free. But using the site for free AND blocking the ads doesn't feel like a great thing to do, which is why this box is so large and inconvenient. Some sites will completely block your access, but I'm not doing that - I'm appealing to your good nature instead. Did you know that you can allow ads for specific sites, whilst still blocking them on others?

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Ian Williams aka Fetch

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Marathon Training Plan

P & D 18 weeks @ 70 mile per week or less

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From Advanced Marathoning by Pete Pfitzinger and Scott Douglas. Copyright 2025 Human Kinetics Publishers, Inc. Excerpted by kind permission.

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1		8mi General aerobic with 10 x 100m strides	Medium Long Run 11mi	Recovery Run 5mi	9mi General aerobic	Recovery Run 5mi	Medium Long Run 15mi
Week 2		8mi General aerobic with 10 x 100m strides	Medium Long Run 12mi	Recovery Run 5mi	9mi General aerobic	Recovery Run 5mi	Long Run 17mi
Week 3		Tempo 9mi 4m @ lactate	Medium Long Run 13mi	Recovery Run 5mi	Medium Long Run 11mi	Recovery Run 5mi	Medium Long Run 15mi
Week 4		9mi with 10 x 100m strides	Medium Long Run 14mi	Recovery Run 5mi	Medium Long Run 11mi	Recovery Run 5mi	Long Run 18mi
Week 5		Tempo 9mi 4m @ lactate	Medium Long Run 14mi	Recovery Run 5mi	Medium Long Run 12mi	Recovery Run 5mi	Long Run 20mi
Week 6		8mi with 8 x 100m strides	Medium Long Run 12mi	Recovery Run 5mi	Medium Long Run 11mi	Recovery Run 5mi	Medium Long Run 14mi
Week 7		Tempo 10mi 5m @ lactate	Medium Long Run 14mi	Recovery Run 5mi	Medium Long Run 11mi	8mi with 10 x 100m strides	Long Run 21mi
Week 8		Recovery Run 10mi 6 AM 4PM	Medium Long Run 14mi	Recovery Run 5mi	Tempo 11mi 6m @ lactate	Recovery Run 6mi	Long Run 20mi
Week 9		Recovery Run 10mi 6 AM 4PM	Medium Long Run 15mi	Recovery Run 6mi	Medium Long Run 13mi	Recovery Run 7mi with 6 x 100m strides	Race Pace 15mi 12 @ MP
Week 10		10mi	Intervals 9mi with 6 x 600m 90 secs jog recover	Recovery Run 6mi	Medium Long Run 11mi	8mi with 10 x 100m strides	Medium Long Run 15mi
Week 11		Recovery Run 10mi 6 AM 4 PM	Medium Long Run 15mi	Recovery Run 6mi	Tempo 12mi 7m lactate	Recovery Run 5mi	Long Run 22mi
Week 12		Intervals 9mi 5 x 600m 90sec jog recovery	Medium Long Run 14mi	Recovery Run 10mi 6AM with 6 x 100m strides 4PM	Recovery Run 5mi	Recovery Run 8mi	Long Run 18mi
Week 13		Intervals 11mi 6 x 1000m with 90sec jog recover	Medium Long Run 15mi	Recovery Run 10mi 6AM 4PM	Medium Long Run 12mi	Recovery Run 5mi	Race Pace 17mi 14 @ MP
Week 14		Intervals 9mi 5 x 600m 2min jog recover	Medium Long Run 13mi	Recovery Run 6mi 6 x 100m strides	Recovery Run 5mi	Race 6.2mi	Long Run 18mi
Week 15		Recovery Run 10mi 6AM 4PM	Tempo 11mi 6 x 1200m 2 min jog recover	Medium Long Run 14mi	8mi 8 x 100m strides	Recovery Run 5mi	Long Run 20mi
Week 16		Tempo 7mi 8 x 100m strides	Medium Long Run 12mi	Recovery Run 6mi 6 x 100m strides	Recovery Run 5mi	Race 6.2mi	Long Run 17mi
Week 17		8mi 8 x 100m strides	Recovery Run 5mi	Intervals 8mi 8m 3 x 1M intervals	Recovery Run 5mi	7mi 8 x 100m strides	Medium Long Run 13mi
Week 18		Recovery Run 9mi 5AM 4PM	Race Pace 7mi 2 @ MP	Recovery Run 5mi	Recovery Run 5mi 6 x 100m strides	Recovery Run 4mi	Race 26.2mi 03:15:00

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