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Hi ,
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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

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 up

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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	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

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