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12-Week Marathon Training Schedule

 

For Advanced Runners*

 

 

WEEK DATES SAT (LSDs) SUN MON TUES WED THURS FRI
1 16 8 pace 3 :40 tempo 4 3 pace REST
2 17 8 3 6 x 800m 4 :40 tempo REST
3 12 9 pace 3 6 x hill 4 :45 tempo REST
4 19 9 pace 4 :45 tempo 5 4 pace REST
5 20 10 4 7 x 800m 5 45 tempo REST
6 12 6 pace 4 7x hill 5 :50 tempo REST
7 22** 6 5 :45 tempo 5 5 pace REST
8 12 10 pace 5 8 x 800m 5 :40 tempo REST
9 24** 4 pace 5 6 x hill 5 :30 tempo REST
10 12 10 pace 4 :30 tempo 4 4 pace REST
11 8 4 3 4 x 400m 3 REST REST
12

 

 

Always consult with your health care provider before starting any exercise program.

 

* Advanced/Intermediate runners should have completed at least 1 to 2 full marathons and/or have consistently been running
for 20 or more weeks. This schedule is designed for those who wish to incorporate a more structured weekday workouts
for an increased fitness level. - This schedule is oriented toward advanced runners.

 


Legend


LSD - Long Slow Distance (1 to 2 minutes/per mile slower than marathon pace)
pace - marathon pace
tempo - 10K pace

 

Workout Description


Track** - Run at 5K pace w/jog or walk 2 to 3 minutes between each repetition
Hill repeats** - Find a 200-400 meters long. Run uphill repeats, jogging back down between repeats
Tempo runs - Start slow, push pace 10 to 15 minutes into the run. Finish last 5 minutes running easy. At peak, running near 10K pace
**warm up and cool down of 1 to 2 miles

 


Hill repeats and tempo runs are NOT designed for speed. Instead, one should concentrate on maintaining the best running form, (posture/mid-foot landing, shoulders, jaw, arms relaxed, etc.) during these exercises.