24 week marathon grid 2015 (version 3)
DESCRIPTION
marathon planTRANSCRIPT
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Week #
Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday Mileage
1 0-3 Miles Easy 3-5 Miles Easy Recovery Run
3-5 Miles Easy Recovery Run
3-5 Miles Easy Recovery Run
Rest 10 3-5 Miles Easy Recovery Run
25-30
Base And Build
2 0-3 Miles Easy 3-5 Miles Easy Recovery Run
3-5 Miles Easy Recovery Run
3-5 Miles Easy Recovery Run
Rest 12 3-5 Miles Easy Recovery Run
30-35
3 0-3 Miles Easy 3-5 Miles Easy Recovery Run
3-5 Miles Easy Recovery Run
3-5 Miles Easy Recovery Run
Rest 12 3-5 Miles Easy Recovery Run
30-35
4 0-3 Miles Easy 6-8 Miles ML Run
3-5 Miles Easy Recovery Run
3-5 Miles Easy Recovery Run
Rest 14 or 2 hrs 3-5 Miles Easy Recovery Run
35-40
5 0-3 Miles Easy 3-5 Miles Easy Recovery Run
3-5 Miles Easy Recovery Run
3-5 Miles Easy Recovery Run
Rest 10 3-5 Miles Easy Recovery Run
25-30
Recovery Week
6 0-3 Miles Easy 6 Miles 2 mile warmup, 6x45second Hills, 2 mile cooldown
3-5 Miles Easy Recovery Run
4-6 Miles Easy Recovery Run
4-6 Miles Easy Recovery Run with 2x 10 Sec Hill Sprints
16 or 2hrs 15min 6-8 Miles ML Run
40-45
Specific Training Begins Speed and Transition Phase
7 0-3 Miles Easy 6 Miles 2 mile warmup, 6x45second Hills, 2 mile cooldown
3-5 Miles Easy Recovery Run
6-8 Miles ML Run
3-5 Miles Easy Recovery Run with 3x 10 Sec Hill Sprints
16 or 2hrs 15min 6-8 Miles ML Run
40-45
8 0-3 Miles Easy 8 Miles 2 mile warmup, 4x800m w/ 3:30 min rest,, 2 mile cooldown
3-5 Miles Easy Recovery Run
6-8 Miles ML Run
3-5 Miles Easy Recovery Run with 4x 10 Sec Hill Sprints
16 or 2hrs 15min Last 2 Miles at Marathon Pace
8-10 Miles ML Run
45-50
9 0-3 Miles Easy 10 Miles 2 mile warmup, 4x 1mile w/ 400m recovery, 2 mile cooldown
3-5 Miles Easy Recovery Run
8-10 Miles ML Run
3-5 Miles Easy Recovery Run with 5x 10 Sec Hill Sprints
16 or 2hrs 15min 6-8 Miles ML Run
45-50
10 0-3 Miles Easy 8 Miles 2 mile warmup, 8x45second Hills, 2 mile coo down
3-5 Miles Easy Recovery Run
8-10 Miles ML Run
3-5 Miles Easy Recovery Run with 6x 10 Sec Hill Sprints
14 or 2 hrs 4-6 Miles Easy Recovery Run
35-40
Recovery week
11 0-3 Miles Easy 8 Miles 2 mile warmup, 8x45second Hills, 2 mile coo down
3-5 Miles Easy Recovery Run
8-10 Miles ML Run
4-6 Miles Easy Recovery Run with 7x 10 Sec Hill Sprints
16 or 2hrs 15min 6-8 Miles ML Run
50-55
12 0-3 Miles Easy 8 Miles with 3 Miles at Marathon Pace, 3 min rest
3-5 Miles Easy Recovery Run
8-10 Miles ML Run
4-6 Miles Easy Recovery Run with 8x 10 Sec Hill Sprints
16 or 2hrs 15min 6-8 Miles ML Run
45-50
Marathon Specific Training
13 0-3 Miles Easy 8 Miles Last 4 Miles at Marathon Pace
3-5 Miles Easy Recovery Run
8-10 Miles ML Run
4-6 Miles Easy Recovery Run with 8x 10 Sec Hill Sprints
18 or 2.5 hours 6-8 Miles ML Run
50-55
14 0-3 Miles Easy 8 Miles Last 5 Miles at Marathon Pace
3-5 Miles Easy Recovery Run
8-10 Miles ML Run
4-6 Miles Easy Recovery Run with 8x 10 Sec Hill Sprints
16 or 2hrs 15min Last 2 Miles at Marathon Pace
8-10 Miles ML Run
45-50
15 0-3 Miles Easy 8 Miles with 2 x 3 Miles at Marathon Pace, 3 min rest
3-5 Miles Easy Recovery Run
8-10 Miles ML Run
3-5 Miles Easy Recovery Run with 8x 10 Sec Hill Sprints
12 4-6 Miles Easy Recovery Run
35-40
Recovery Week
16 0-3 Miles Easy 10 Miles Last 6 Miles at Marathon Pace
3-5 Miles Easy Recovery Run
8-10 Miles ML Run
4-6 Miles Easy Recovery Run with 8x 10 Sec Hill Sprints
16 or 2hrs 15min Last 3 Miles at Marathon Pace
6-8 Miles ML Run
50-55
17 0-3 Miles Easy 12 Miles Last 8 Miles at Marathon Pace
3-5 Miles Easy Recovery Run
8-10 Miles ML Run
4-6 Miles Easy Recovery Run with 8x 10 Sec Hill Sprints
16-18 Max or 2.5 hours
6-8 Miles ML Run
50-55
18 0-3 Miles Easy 12 Miles with 2x 5 Miles at Marathon Pace, 3 min rest
3-5 Miles Easy Recovery Run
8-10 Miles ML Run
4-6 Miles Easy Recovery Run with 8x 10 Sec Hill Sprints
20 or up to 3hrs Confidence Run
6-8 Miles ML Run
50-55
Peak Week of Plan
19 0-3 Miles Easy 12 Miles Last 8 Miles at Marathon Pace
3-5 Miles Easy Recovery Run
8-10 Miles ML Run
3-5 Miles Easy Recovery Run with 8x 10 Sec Hill Sprints
14 or 2 hrs 4-6 Miles Easy Recovery Run
35-40
Recovery Week
20 0-3 Miles Easy 12 Miles Last 10 Miles at Marathon Pace
3-5 Miles Easy Recovery Run
8-10 Miles ML Run
3-5 Miles Easy Recovery Run with 8x 10 Sec Hill Sprints
16-18 or 2.5+ hours
(20 miles ok if you must)
6-8 Miles ML Run
50-55
21 0-3 Miles Easy 10 Miles with 2x 5 Miles at Marathon Pace, 3 min rest
3-5 Miles Easy Recovery Run
8-10 Miles ML Run
3-5 Miles Easy Recovery Run with 8x 10 Sec Hill Sprints
16 or 2hrs 15min Last 3 Miles at Marathon Pace
8-10 Miles ML Run
50-55
22 0-3 Miles Easy 12 Miles Last 10 Miles at Marathon Pace
3-5 Miles Easy Recovery Run
8-10 Miles ML Run
4-6 Miles Easy Recovery Run with 8x 10 Sec Hill Sprints
16 or 2hrs 15min 4-6 Miles Easy Recovery Run
50-55
23 0-3 Miles Easy 8-10 Miles ML Run
3-5 Miles Easy Recovery Run
8-10 Miles ML Run
3-5 Miles Easy Recovery Run with 8x 10 Sec Hill Sprints
12 4-6 Miles Easy Recovery Run
40-45
Taper
24 0-3 Miles Easy 6-8 Miles ML Run
3-5 Miles Easy Recovery Run
6-8 Miles ML Run 8x Hill Sprints or Strides
3-5 Miles Easy Recovery Run
3 Miles Easy Nervous energy
run Goal Marathon
Race Week