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Weeks 1 &
2
July 3 to
16 (Build endurance)
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Monday
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20 mins
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Tuesday
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20 mins
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Wednesday
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off
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Thursday
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25 mins
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Friday
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25 mins
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Saturday
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30 mins
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Sunday
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off
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Monday
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30 min
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Tuesday
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off
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Wednesday
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30 mins
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Thursday
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30 mins
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Friday
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off
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Saturday
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35 mins
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Sunday
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30 mins
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Weeks 3 & 4
July 17-30 (Build Endurance)
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Monday
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30 mins
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Tuesday
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30 mins
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Wednesday
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warm-up then 5 X 1 mile repeats at marathon goal
pace, jog recover and then a cool-down jog
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Thursday
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off
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Friday
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45 mins
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Saturday
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1 hour
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Sunday
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30 mins
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Monday
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off
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Tuesday
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30 mins
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Wednesday
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45 min progression run, then cool-down
jog
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Thursday
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30 min
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Friday
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50 mins
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Saturday
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1:20
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Sunday
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off
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Notes: You can do Wednesday's workouts on a track.
1 Mile is 4 laps at a standard track.
Weeks 5 & 6
July 31 to
August 13 (Build endurance)
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Monday
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30 mins
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Tuesday
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30 mins
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Wednesday
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track: warm-up, then 10 x 800m (2 laps) at 10s per
mile faster than marathon pace, then cool down
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Thursday
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off
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Friday
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1 hour
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Saturday
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1:30
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Sunday
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30 mins
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Monday
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off
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Tuesday
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35 mins
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Wednesday
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Warm-up, then 30 mins at marathon pace,
cool-down
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Thursday
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35 min
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Friday
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50 mins
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Saturday
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1:40
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Sunday
|
off
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Weeks 7 &
8
August 14
to 27 (Build endurance)
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Monday
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30 mins
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Tuesday
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30 mins
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Wednesday
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track: warm-up, then 8 x 1 mile (4 laps) repeats at
marathon pace, then cool down
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Thursday
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off
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Friday
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1 hour
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Saturday
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1:50
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Sunday
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30 mins
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Monday
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off
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Tuesday
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35 mins
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Wednesday
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Warm-up, then 1 hour at marathon pace,
cool-down
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Thursday
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35 min
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Friday
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1:10 mins
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Saturday
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1:50
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Sunday
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off
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Weeks 9 &
10
August 28
to September 10 (strengthen and dress rehearsal)
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Monday
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35 mins
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Tuesday
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35 mins
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Wednesday
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track: warm-up, then 8 x 1000m (2.5 laps) at 10 s
faster than marathon pace, then cool down
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Thursday
|
off
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Friday
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1:10
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Saturday
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2 hours
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Sunday
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30 mins
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Monday
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off
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Tuesday
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30 mins
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Wednesday
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Warm-up, then 3 miles at marathon pace,
then warm-down (ease into the cool-down from your marathon pace)
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Thursday
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30 min
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Friday
|
off
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Saturday
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20 mins
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Sunday
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race 10 miles to 25K
(15.5miles) at marathon pace
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Weeks 11
& 12
September
11 to 24 (recovery and strengthen)
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Monday
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15 mins
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Tuesday
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off
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Wednesday
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track: warm-up, then 8 x 800m (2 laps) at marathon
pace, then cool down (if this feels like too much - then substitute 30
min run)
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Thursday
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30 mins
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Friday
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45 mins
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Saturday
|
2 hours
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Sunday
|
off
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Monday
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35 mins
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Tuesday
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35 mins
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Wednesday
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Warm-up, then 3-4 x 2 mile repeats at
marathon pace, then cool-down
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Thursday
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35 min
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Friday
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1:10
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Saturday
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2:30 (this is your longest run before the
race)
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Sunday
|
off
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Weeks 13 & 14
September 25 to October 8 (Sharpen and Rest)
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Monday
|
off
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Tuesday
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30 mins
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Wednesday
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track: warm-up, then 3 x 1 mile repeats - hard (at
least marathon pace), then cool down
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Thursday
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30 mins
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Friday
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45 mins
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Saturday
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1:30
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Sunday
|
off
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Monday
|
off
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Tuesday
|
30 mins
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Wednesday
|
Warm-up, then 5 x 800m (2 laps) repeats
hard - faster than marathon pace, then cool-down
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Thursday
|
30 mins
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Friday
|
off
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Saturday
|
50 mins
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Sunday
|
30 mins
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Week 15
October 9 to 15 (rest and peak)
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Monday
|
off
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Tuesday
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25 mins
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Wednesday
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Warm-up, then 2 miles (2 laps) at
marathon pace, then cool-down
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Thursday
|
20 mins
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Friday
|
off
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Saturday
|
15 mins
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Sunday
|
Showtime at the Baystate
Marathon
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