Week-by-week advanced marathon training plan

Take your marathon training to another level with this advanced plan

week-by-week-advanced-marathon-training-plan_45990

WEEK 1

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Day 1: Gentle 5 mile jog
Day 2: 45 min *Fartlek
Day 3: 4 mile easy jog
Day 4: 10×400 intervals
Day 5: Cross train / 5 mile jog
Day 6: Rest
Day 7: Easy 8 mile

WEEK 2

Day 1: Gentle 4-5 mile jog
Day 2: 45 min Fartlek
Day 3: 5 mile easy jog
Day 4: 40 min cross train
Day 5: 10x400m intervals
Day 6: Rest
Day 7: Brisk 8 miles

WEEK 3

Day 1: Cross train or rest
Day 2: 60 min hill session
Day 3: Rest or 4 mile easy
Day 4: 8 mile jog easy
Day 5: 45 min Fartlek
Day 6: Rest 
Day 7: 8 mile jog with quick bursts

WEEK 4

Day 1: Gentle 30 min jog
Day 2: 5 mile Farlek – hard
Day 3: Rest or 5 mile easy
Day 4: 4×500 4×400
Day 5: 45 mins cross train
Day 6: Rest
Day 7: 10K (6 miles) fast

WEEK 5

Day 1: Cross train or rest
Day 2: 45 min Fartlek hard
Day 3: Rest or 5 mile easy
Day 4: 45 min hill session
Day 5: 4 miles easy
Day 6: Rest
Day 7: 10-12 miles quickly

WEEK 6

Day 1: Cross train or rest
Day 2: 30 min hill sprints
Day 3: Rest or 5 mile easy
Day 4: 8 miles – 1 mile fast 1 mile slow
Day 5: 5 miles easy
Day 6: Rest
Day 7: 10k brisk run

WEEK 7

Day 1: 5 mile jog with bursts
Day 2: 60 min Fartlek
Day 3: Rest or 4 miles easy
Day 4: 6 mile **Tempo run
Day 5: 5 miles easy or 1 hour cross train
Day 6: Rest
Day 7: Half marathon quickly

WEEK 8

Day 1: Rest or jog easy
Day 2: 45 min Fartlek
Day 3: Rest or 5 mile easy
Day 4: 5 mile jog with sprints
Day 5: 1:30 hour cross train
Day 6: Rest
Day 7: 14k gently

WEEK 9

Day 1: Rest or easy 4 mile jog
Day 2: 1 hour hill session
Day 3: Rest or 5 mile easy
Day 4: 8 miles – 1 mile fast 1 mile slow
Day 5: Rest or cross train
Day 6: Rest
Day 7: 15 mile run – Marathon pace

WEEK 10

Day 1: Rest or easy 4 mile jog
Day 2: 60 min Fartlek
Day 3: Rest or 5 mile easy
Day 4: 12×400 3 min rest
Day 5: 4 mile slow or cross train
Day 6: Rest
Day 7: 16-17 mile steady run

WEEK 11

Day 1: Rest or easy 4 mile jog
Day 2: 6-8 mile tempo run
Day 3: Rest
Day 4: 8 miles – 1 mile fast 1 mile slow
Day 5: Rest or cross train
Day 6: Rest
Day 7: 18 mile jog – Don’t overkill

WEEK 12

Day 1: Rest or easy 4 mile jog
Day 2: Cross train or 6 miles
Day 3: Rest
Day 4: 8 miles – 1 mile fast 1 mile slow
Day 5: Rest or cross train
Day 6: Rest
Day 7: 18-19 miles marathon pace

WEEK 13

Day 1: Rest or easy 4 mile jog
Day 2: 8 mile Fartlek 2 min fast 6 min slow
Day 3: Rest
Day 4: Cross train or 6 miles
Day 5: Rest
Day 6: Rest
Day 7: 20-22 miles marathon pace

WEEK 14

Day 1: Rest
Day 2: 6 mile easy jog
Day 3: Rest
Day 4: 10×400 mile intervals
Day 5: Rest
Day 6: Rest
Day 7: 18-19 mile steady run

WEEK 15

Day 1: Rest or easy 4 mile jog
Day 2: 6 miles at race pace
Day 3: Rest
Day 4: Cross train or 6 miles
Day 5: Rest
Day 6: Rest
Day 7: 10 mile marathon pace

WEEK 16

Day 1: Gentle 3 mile or rest
Day 2: Gentle 5 mile ***stride out
Day 3: Rest
Day 4: Gentle 3 mile or rest
Day 5: Rest
Day 6: Rest
Day 7: RACE DAY

* Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training.

**Tempo runs are an excellent way for runners to build speed and strength. They’re runs that are done at a steady effort level, usually just a little slower than your 10K race pace.

***A stride-out is a 100 meter dash where you increase your speed and focus on lengthening your stride.

Read more: http://www.livestrong.com/article/425104-how-to-open-your-stride-while-running/#ixzz2OBPiyTxQ

Written by Graeme Hilditch for Tommy’s Let’s Run.

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