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Marathon Training Plan
Pfitzinger and Douglas 55 miles per week or less 18 week marathon plan
Probably not for the absolute beginner looking to get round but has some variety to stop boredom as the miles mount upSign In or Register to add this to your Fetch training planner.
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 |
Fartleks
7mi
7 miles with 10 x 100m strides
|
9mi
|
Recovery Run
4mi
|
Long Run
12mi
|
|||
| Week 2 |
Fartleks
8mi
8 miles with 10 x 100m strides
|
10mi
|
Recovery Run
5mi
|
Long Run
13mi
|
|||
| Week 3 |
Tempo
8mi
8 miles with 4 miles @ 15K to HM race pace
|
Recovery Run
4mi
|
10mi
|
Recovery Run
4mi
|
Long Run
14mi
|
||
| Week 4 |
Fartleks
8mi
8 miles with 10 x 100m strides
|
Recovery Run
5mi
|
10mi
|
Recovery Run
4mi
|
Long Run
15mi
|
||
| Week 5 |
Tempo
8mi
9 miles with 4 miles 15K to HM pace
|
Recovery Run
5mi
|
10mi
|
Recovery Run
5mi
|
Long Run
11mi
|
||
| Week 6 |
Fartleks
8mi
|
Recovery Run
5mi
|
8mi
|
Recovery Run
4mi
|
Long Run
12mi
|
||
| Week 7 |
Tempo
10mi
10 miles with 5 miles @ 15K to HM pace
|
Recovery Run
4mi
|
11mi
|
Fartleks
7mi
7 miles with 6 x 100m strides
|
Long Run
18mi
|
||
| Week 8 |
Recovery Run
6mi
6 miles with 6 x 100m strides
|
12mi
|
Tempo
11mi
11 miles with 6 miles at 15K or HM pace
|
Recovery Run
5mi
|
Long Run
20mi
|
||
| Week 9 |
Recovery Run
6mi
|
14mi
|
Recovery Run
6mi
|
Recovery Run
6mi
6 miles with 6 x 100m strides
|
Long Run
15mi
15 miles with 12 miles at marathon pace
|
||
| Week 10 |
8mi
|
Intervals
8mi
8 miles with 5 x 600m @ 5K pace jog 90 sec between
|
Recovery Run
5mi
|
Intervals
8mi
8 miles with 8 x 100m strides
|
Long Run
14mi
|
||
| Week 11 |
Recovery Run
6mi
6 miles with 6 x 100m strides
|
Tempo
12mi
12 miles with 7 miles at 15K to HM pace
|
12mi
|
Recovery Run
5mi
|
Long Run
20mi
|
||
| Week 12 |
Intervals
8mi
8 miles with 5 x 600 at 5K pace, 90 secs jog recovery
|
Long Run
11mi
|
Recovery Run
4mi
4 miles with 6 x 100m strides
|
Race Pace
8mi
8-15K tune up race
|
Long Run
17mi
|
||
| Week 13 |
8mi
|
Intervals
9mi
9 miles with 5 x 1000m at 5K race pace, 2 minute jog recovery
|
Long Run
12mi
|
Recovery Run
5mi
|
Long Run
17mi
17 miles with 14 miles at marathon race pace
|
||
| Week 14 |
Intervals
8mi
8 miles with 5 x 600 at 5K pace, 90 secs jog recovery
|
Long Run
11mi
|
Recovery Run
4mi
4 miles with 5 x 100m strides
|
Race Pace
8mi
8-15K tune up race
|
Long Run
17mi
|
||
| Week 15 |
Recovery Run
5mi
5 miles with 6 x 100m strides
|
Intervals
10mi
10 miles with 4 x 1200m at 5K pace, 2 min jog recovery
|
10mi
|
Recovery Run
4mi
|
Long Run
20mi
|
||
| Week 16 |
Intervals
8mi
8 miles with 5 x 600m at 5K race pace jog 90 secs
|
Recovery Run
5mi
|
Fartleks
4mi
4 miles with 6 x 100m strides
|
Race
5mi
8 to 10K tune up race
|
Long Run
16mi
|
||
| Week 17 |
Fartleks
7mi
7 miles with 8 x 100m strides
|
Intervals
8mi
8 mies with 3 x 1600m at 5K rce pace, 2 mins jog between
|
Fartleks
5mi
5 miles with 6 x 100m strides
|
Long Run
12mi
|
|||
| Week 18 |
Recovery Run
6mi
|
Race Pace
7mi
7 miles with 2 miles marathon race pace
|
Fartleks
5mi
5 miles with 6 x 100m strides
|
Recovery Run
4mi
|
Race
26.2mi
|