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Marathon Training Plan
P&D 2nd Edition 18week 35-55 miles
Extracted from P&D 2nd edition kindle book descriptionsSign 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 |
Rest
0mi
Week 1 of 18
Mesocycle 1
Endurance
|
Tempo
8mi
Incl 4 at 15k to HM pace
|
9mi
General aerobic
|
Easy
4mi
Recovery
|
Medium Long Run
12mi
|
||
| Week 2 |
Rest
0mi
Week 2 of 18
Mesocycle 1
Endurance
|
8mi
GA & speed
10x100m strides
|
10mi
General aerobic
|
Easy
5mi
Recovery
|
Long Run
13mi
Incl 8 at MP
|
||
| Week 3 |
Rest
0mi
Week 3 of 18
Mesocycle 1
Endurance
|
10mi
General aerobic
|
Easy
4mi
Recovery
|
Tempo
8mi
Incl 4 at 15k to HM pace
|
Easy
4mi
Recovery
|
Medium Long Run
14mi
|
|
| Week 4 |
Rest
0mi
Week 4 of 18
Mesocycle 1
Endurance
|
8mi
GA & speed
10x100m strides
|
Easy
5mi
Recovery
|
10mi
General aerobic
|
Easy
4mi
Recovery
|
Medium Long Run
15mi
|
|
| Week 5 |
Rest
0mi
Week 5 of 18
Mesocycle 1
Endurance
|
Tempo
9mi
Incl 5 at 15k to HM pace
|
Easy
5mi
Recovery
|
10mi
General aerobic
|
Easy
5mi
Recovery
|
Long Run
16mi
Incl 10 at MP
|
|
| Week 6 |
Rest
0mi
Week 6 of 18
Mesocycle 1
Recovery
|
8mi
GA & speed
10x100m strides
|
Easy
5mi
Recovery
|
8mi
General aerobic
|
Easy
4mi
Recovery
|
Medium Long Run
12mi
|
|
| Week 7 |
Rest
0mi
Week 7 of 18
Mesocycle 2
LT & Endurance
|
Tempo
10mi
Incl 5 at 15k to HM pace
|
Easy
4mi
Recovery
|
Medium Long Run
11mi
|
7mi
GA & speed
8x100m strides
|
Long Run
18mi
|
|
| Week 8 |
Rest
0mi
Week 8 of 18
Mesocycle 2
LT & Endurance
|
7mi
Recovery & speed
6x100m strides
|
Medium Long Run
12mi
|
Tempo
10mi
Incl 6 at 15k to HM pace
|
Easy
5mi
Recovery
|
Long Run
20mi
|
|
| Week 9 |
Rest
0mi
Week 9 of 18
Mesocycle 2
LT & Endurance
|
Easy
6mi
Recovery
|
Medium Long Run
14mi
|
Easy
6mi
Recovery
|
6mi
Recovery & speed
6x100m strides
|
Long Run
16mi
Incl 12 at MP
|
|
| Week 10 |
Rest
0mi
Week 10 of 18
Mesocycle 2 Recovery
LT & Endurance
|
8mi
General aerobic
|
Intervals
8mi
Incl 5x800m at 5k race pace, jog 50-90% time recoveries
|
Easy
5mi
Recovery
|
8mi
GA & speed
8x100m strides
|
Medium Long Run
14mi
|
|
| Week 11 |
Rest
0mi
Week 11 of 18
Mesocycle 2
LT & Endurance
|
7mi
Recovery & speed
6x100m strides
|
Tempo
11mi
Incl 7 at 15k to HM pace
|
Medium Long Run
12mi
|
Easy
5mi
Recovery
|
Long Run
20mi
|
|
| Week 12 |
Rest
0mi
Week 12 of 18
Mesocycle 3
Race preparation
|
Intervals
8mi
Incl 5x600m at 5k race pace, jog 50-90% time recoveries
|
Medium Long Run
12mi
|
5mi
Recovery & speed
6x100m strides
|
Race
13mi
5m to 10m tune up race, incl at least 3-4 warm up / cool down
|
Long Run
17mi
|
|
| Week 13 |
Rest
0mi
Week 13 of 18
Mesocycle 3
Race preparation
|
8mi
General aerobic
|
Intervals
9mi
Incl 5x1k at 5k race pace, jog 50-90% time recoveries
|
Medium Long Run
12mi
|
Easy
5mi
Recovery
|
Long Run
18mi
Incl 14 at MP
|
|
| Week 14 |
Rest
0mi
Week 14 of 18
Mesocycle 3
Race preparation
|
Intervals
8mi
Incl 5x600m at 5k race pace, jog 50-90% time recoveries
|
Medium Long Run
11mi
|
4mi
Recovery & speed
6x100m strides
|
Race
13mi
5m to 10m tune up race, incl at least 3-4 warm up / cool down
|
Long Run
17mi
|
|
| Week 15 |
Rest
0mi
Week 15 of 18
Mesocycle 3
Race preparation
|
7mi
Recovery & speed
6x100m strides
|
Intervals
10mi
Incl 4x1200m at 5k race pace, jog 50-90% time recoveries
|
Medium Long Run
11mi
|
Easy
4mi
Recovery
|
Long Run
20mi
|
|
| Week 16 |
Rest
0mi
Week 16 of 18
Mesocycle 4
Taper & race
|
Intervals
8mi
Incl 5x600m at 5k race pace, jog 50-90% time recoveries
|
Easy
6mi
Recovery
|
4mi
Recovery & speed
6x100m strides
|
Race
11mi
5m to 10m tune up race, incl at least 1-2 warm up / cool down
|
Long Run
16mi
|
|
| Week 17 |
Rest
0mi
Week 17 of 18
Mesocycle 4
Taper & race
|
7mi
Recovery & speed
8x100m strides
|
Intervals
8mi
Incl 3x1600m at 5k race pace, jog 50-90% time recoveries
|
5mi
Recovery & speed
6x100m strides
|
Medium Long Run
12mi
|
||
| Week 18 |
Rest
0mi
Week 18 of 18
Mesocycle 4
Taper & race
|
Easy
6mi
Recovery
|
Race Pace
7mi
Incl 2 at target race pace
|
5mi
Recovery & speed
6x100m strides
|
Easy
4mi
Recovery
|
Race
26.2mi
Good luck!!
|