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Marathon Training Plan
P&D 18 week 85+
High mileage plan from Advanced Marathoning 2nd Ed.Sign 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 |
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Recovery Run
4mi
AM
Tempo
10mi
PM - 4 at tempo (15k to HM pace)
|
Medium Long Run
12mi
|
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
10mi
10x100m strides
|
Recovery Run
6mi
|
Long Run
16mi
|
| Week 2 |
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Recovery Run
4mi
10mi
10x100m strides
|
Medium Long Run
13mi
|
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Medium Long Run
12mi
|
Recovery Run
6mi
|
Marathon Pace
17mi
8 @ MP
|
| Week 3 |
Recovery Run
5mi
AM
Recovery Run
5mi
PM
|
Recovery Run
4mi
Tempo
10mi
5 @ tempo
(15k to HM pace)
|
Medium Long Run
14mi
|
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Medium Long Run
12mi
|
9mi
|
Long Run
18mi
|
| Week 4 |
Recovery Run
6mi
AM
Recovery Run
6mi
PM
|
10mi
10x100m strides
Recovery Run
4mi
|
Medium Long Run
15mi
|
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Medium Long Run
13mi
|
Recovery Run
7mi
|
Long Run
20mi
|
| Week 5 |
Recovery Run
6mi
AM
Recovery Run
6mi
PM
|
Recovery Run
5mi
Tempo
10mi
5 @ tempo
(15k to HM pace)
|
Medium Long Run
15mi
|
Recovery Run
5mi
PM
Recovery Run
6mi
AM
|
Medium Long Run
14mi
|
8mi
|
Marathon Pace
20mi
10 @ MP
|
| Week 6 |
Recovery Run
6mi
PM
Recovery Run
6mi
AM
|
10mi
10x100m strides
|
Medium Long Run
13mi
|
Recovery Run
5mi
PM
Recovery Run
6mi
AM
|
Medium Long Run
12mi
|
8mi
|
Long Run
16mi
|
| Week 7 |
Recovery Run
5mi
PM
Recovery Run
6mi
AM
|
Recovery Run
5mi
Tempo
10mi
5 @ tempo
(15k to HM pace)
|
Medium Long Run
15mi
Recovery Run
5mi
|
Recovery Run
5mi
PM
Recovery Run
6mi
AM
|
Medium Long Run
13mi
|
10mi
10x100m strides
|
Long Run
20mi
|
| Week 8 |
Recovery Run
5mi
PM
Recovery Run
6mi
AM
|
Recovery Run
6mi
AM
10mi
10x100m strides
|
Medium Long Run
15mi
|
Recovery Run
5mi
PM
Recovery Run
6mi
AM
|
Recovery Run
6mi
AM
Tempo
11mi
6 @ tempo
(15k to HM pace)
|
10mi
|
Long Run
22mi
|
| Week 9 |
Recovery Run
5mi
PM
Recovery Run
6mi
AM
|
10mi
|
Recovery Run
6mi
AM
Medium Long Run
15mi
|
Recovery Run
5mi
PM
Recovery Run
6mi
AM
|
Medium Long Run
14mi
Recovery Run
6mi
AM
|
10mi
10x100m strides
|
Marathon Pace
20mi
12 @ MP
|
| Week 10 |
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
10mi
10x100m strides
|
Intervals
10mi
5x800m@5k pace
50-90% of interval time
|
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Medium Long Run
13mi
Recovery Run
5mi
|
10mi
|
Long Run
16mi
|
| Week 11 |
Recovery Run
6mi
AM
Recovery Run
6mi
PM
|
10mi
10x100m strides
Recovery Run
6mi
AM
|
Medium Long Run
15mi
|
Recovery Run
6mi
AM
Recovery Run
6mi
PM
|
Tempo
12mi
7 @ tempo
(15k to HM pace)
Recovery Run
6mi
AM
|
10mi
|
Long Run
24mi
|
| Week 12 |
Recovery Run
6mi
AM
Recovery Run
6mi
PM
|
Intervals
10mi
5x800m@5k pace
50-90% of interval time
Recovery Run
5mi
|
Medium Long Run
15mi
Recovery Run
5mi
|
Recovery Run
5mi
Recovery Run
6mi
PM 8x100m strides
|
Recovery Run
6mi
AM
|
Warm Down
2mi
Warm Up
2mi
Race
13.1mi
|
8mi
|
| Week 13 |
Recovery Run
6mi
AM
Recovery Run
6mi
PM
|
10mi
8x100m strides
Recovery Run
5mi
|
Medium Long Run
15mi
Recovery Run
5mi
|
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Tempo
12mi
7 @ tempo
(15k to HM pace)
|
10mi
8x100m strides
|
Long Run
22mi
|
| Week 14 |
Recovery Run
6mi
AM
Recovery Run
5mi
|
Intervals
10mi
5x800m@5k pace
50-90% of interval time
Recovery Run
5mi
|
Medium Long Run
15mi
Recovery Run
5mi
|
Recovery Run
5mi
AM
Recovery Run
8mi
PM 8x100m strides
|
Recovery Run
6mi
AM
|
Warm Down
2mi
Warm Up
2mi
Race
6.2mi
|
Long Run
18mi
|
| Week 15 |
Recovery Run
6mi
AM
Recovery Run
5mi
|
10mi
|
Recovery Run
4mi
Intervals
10mi
6x1200m@5k pace
50-90% of interval time
|
Recovery Run
5mi
Medium Long Run
15mi
|
Recovery Run
4mi
AM
10mi
|
Recovery Run
4mi
AM
8mi
PM 8x100m strides
|
Long Run
21mi
|
| Week 16 |
Recovery Run
6mi
AM
Recovery Run
5mi
|
Intervals
10mi
5x800m@5k pace
50-90% of interval time
|
Medium Long Run
13mi
|
Recovery Run
4mi
8mi
PM 8x100m strides
|
Recovery Run
6mi
AM
|
Warm Down
2mi
Warm Up
2mi
Race
6.2mi
|
Long Run
17mi
|
| Week 17 |
Recovery Run
6mi
AM
|
10mi
10x100m strides
|
Recovery Run
6mi
AM
Recovery Run
4mi
|
Intervals
9mi
3x1600m@5k pace
50-90% of interval time
|
Recovery Run
6mi
AM
|
8mi
PM 8x100m strides
|
Medium Long Run
13mi
|
| Week 18 |
Recovery Run
6mi
AM
|
Recovery Run
4mi
Recovery Run
6mi
AM
|
Marathon Pace
9mi
2.5 @ MP
|
Recovery Run
6mi
AM
|
Recovery Run
5mi
PM 6x100m strides
|
Recovery Run
4mi
|
Race
26.2mi
|