|
Level 1 - Novice:
Currently training 30 to 35 miles per week, have completed a
marathon in under 3:40
Level 2 - Intermediate:
Currently training 35 to 40 miles per week, have completed a
marathon in 3:00 to 3:20
Level 3 - Advanced:
Currently training 40 to 45 miles per week, have completed a marathon
in under 3:00
| Workout Key |
| C |
Competition, a race between the distances of 10k to 20 miles |
| D |
Distance run, pace is relaxed, may be split into two separate runs |
| H |
Hills, 4 to 6 repeats of 30 to 60 seconds on a moderate incline, easy running on the downhill |
| L |
Long run, pace is 40 to 90 seconds per mile slower than goal marathon pace |
| LMP |
Long run with 3 to 10 miles of goal marathon pace running over the last portion of the run |
| MLR |
Medium long run, pace is 30 to 45 seconds per mile slower than goal marathon pace |
| R |
Rest, as important as running, scheduled days are listed as 0 |
| S |
Strides, 6 to 8 repeats of 80 to 100 meters at current mile pace, done at end of run |
| T |
Tempo
Level 1 = 4 miles
Level 2 = 5 miles
Level 3 = 6 miles
All at 10 to 15 seconds slower per mile than current 10k race
pace |
| W1 |
Workout: Week 1 to 4
Level 1 = 3 x 5 minutes at 5k pace, 4 minutes rest
Level 2 = 4 x 5 minutes at 5k pace, 3 minutes rest
Level 3 = 5 x 5 minutes at 5k pace, 3 minutes rest |
| W2 |
Workout: Week 10 to 13
Level 1 = 6 x 2 minutes
Level 2 = 8 x 2 minutes
Level 3 = 8 x 2 minutes
All at 5k pace, 2 minutes rest |
| Workout Schedule |
| WEEK 1 |
Level 1 |
Level 2 |
Level 3 |
Workout |
| Monday, January 14 |
5 |
6 |
8 |
D |
| Tuesday, January 15 |
4 |
7 |
8 |
D |
| Wednesday, January 16 |
8 |
9 |
10 |
W 1 |
| Thursday, January 17 |
0 |
4 |
6 |
D |
| Friday, January 18 |
5 |
5 |
7 |
D |
| Saturday, January 19 |
6 |
6 |
8 |
DS |
| Sunday, January 20 |
13 |
15 |
16 |
LMP |
| TOTAL |
41 |
52 |
63 |
|
|
|
|
|
|
| WEEK 2 |
1 |
2 |
3 |
Workout |
| Monday, January 21 |
4 |
6 |
7 |
D |
| Tuesday, January 22 |
4 |
6 |
7 |
DS |
| Wednesday, January 23 |
8 |
9 |
10 |
W 1 |
| Thursday, January 24 |
3 |
4 |
6 |
D |
| Friday, January 25 |
4 |
5 |
7 |
H |
| Saturday, January 26 |
6 |
7 |
9 |
D |
| Sunday, January 27 |
12 |
14 |
15 |
L |
| TOTAL |
41 |
51 |
61 |
|
|
|
|
|
|
| WEEK 3 |
1 |
2 |
3 |
Workout |
| Monday, January 28 |
5 |
7 |
7 |
D |
| Tuesday, January 29 |
4 |
6 |
10 |
DS |
| Wednesday, January 30 |
8 |
9 |
10 |
W 1 |
| Thursday, January 31 |
5 |
5 |
6 |
D |
| Friday, February 1 |
5 |
6 |
7 |
H |
| Saturday, February 2 |
6 |
7 |
8 |
D |
| Sunday, February 3 |
14 |
15 |
17 |
LMP |
| TOTAL |
47 |
55 |
65 |
|
|
|
|
|
|
| WEEK 4 |
1 |
2 |
3 |
Workout |
| Monday, February 4 |
4 |
7 |
7 |
D |
| Tuesday, February 5 |
4 |
7 |
10 |
D |
| Wednesday, February 6 |
8 |
10 |
11 |
W 1 |
| Thursday, February 7 |
3 |
5 |
6 |
DS |
| Friday, February 8 |
9 |
10 |
11 |
MLR |
| Saturday, February 9 |
6 |
7 |
8 |
D |
| Sunday, February 10 |
13 |
14 |
16 |
LMP |
| TOTAL |
47 |
60 |
69 |
|
|
|
|
|
|
| WEEK 5 |
1 |
2 |
3 |
Workout |
| Monday, February 11 |
5 |
6 |
8 |
D |
| Tuesday, February 12 |
5 |
7 |
10 |
D |
| Wednesday, February 13 |
9 |
10 |
11 |
T |
| Thursday, February 14 |
0 |
5 |
7 |
D |
| Friday, February 15 |
5 |
6 |
8 |
D |
| Saturday, February 16 |
6 |
7 |
8 |
DS |
| Sunday, February 17 |
15 |
16 |
18 |
L |
| TOTAL |
45 |
57 |
70 |
|
|
|
|
|
|
| WEEK 6 |
1 |
2 |
3 |
Workout |
| Monday, February 18 |
4 |
6 |
8 |
D |
| Tuesday, February 19 |
5 |
6 |
10 |
H |
| Wednesday, February 20 |
9 |
10 |
11 |
T |
| Thursday, February 21 |
4 |
5 |
0 |
D |
| Friday, February 22 |
5 |
7 |
8 |
D |
| Saturday, February 23 |
0 |
5 |
9 |
D |
| Sunday, February 24 |
16 |
18 |
20 |
LMP |
| TOTAL |
43 |
57 |
66 |
|
|
|
|
|
|
| WEEK 7 |
1 |
2 |
3 |
Workout |
| Monday, February 25 |
5 |
6 |
8 |
D |
| Tuesday, February 26 |
4 |
6 |
11 |
DS |
| Wednesday, February 27 |
9 |
10 |
11 |
T |
| Thursday, February 28 |
5 |
6 |
7 |
D |
| Friday, February 29 |
0 |
5 |
9 |
L |
| Saturday, March 1 |
7 |
8 |
9 |
DS |
| Sunday, March 2 |
15 |
20 |
22 |
C |
| TOTAL |
45 |
61 |
77 |
|
|
|
|
|
|
| WEEK 8 |
1 |
2 |
3 |
Workout |
| Monday, March 3 |
5 |
7 |
7 |
D |
| Tuesday, March 4 |
4 |
7 |
10 |
DS |
| Wednesday, March 5 |
9 |
11 |
12 |
T |
| Thursday, March 6 |
4 |
6 |
6 |
DS |
| Friday, March 7 |
5 |
6 |
9 |
D |
| Saturday, March 8 |
6 |
7 |
8 |
D |
| Sunday, March 9 |
20 |
16 |
17 |
LMP |
| TOTAL |
53 |
60 |
69 |
|
|
|
|
|
|
| WEEK 9 |
1 |
2 |
3 |
Workout |
| Monday, March 10 |
4 |
7 |
7 |
D |
| Tuesday, March 11 |
5 |
7 |
10 |
D |
| Wednesday, March 12 |
8 |
11 |
12 |
T |
| Thursday, March 13 |
0 |
5 |
6 |
DS |
| Friday, March 14 |
5 |
7 |
8 |
D |
| Saturday, March 15 |
6 |
8 |
9 |
D |
| Sunday, March 16 |
14 |
22 |
20 |
D |
| TOTAL |
42 |
67 |
72 |
|
|
|
|
|
|
| WEEK 10 |
1 |
2 |
3 |
Workout |
| Monday, March 17 |
4 |
6 |
8 |
D |
| Tuesday, March 18 |
5 |
6 |
10 |
D |
| Wednesday, March 19 |
8 |
10 |
11 |
W2 |
| Thursday, March 20 |
5 |
5 |
7 |
D |
| Friday, March 21 |
8 |
10 |
12 |
MLR |
| Saturday, March 22 |
6 |
7 |
8 |
DS |
| Sunday, March 23 |
15 |
16 |
17 |
C |
| TOTAL |
51 |
60 |
73 |
|
|
|
|
|
|
| WEEK 11 |
1 |
2 |
3 |
Workout |
| Monday, March 24 |
5 |
6 |
6 |
D |
| Tuesday, March 25 |
4 |
6 |
9 |
DS |
| Wednesday, March 26 |
8 |
11 |
12 |
W2 |
| Thursday, March 27 |
5 |
6 |
6 |
D |
| Friday, March 28 |
5 |
6 |
7 |
D |
| Saturday, March 29 |
5 |
6 |
8 |
D |
| Sunday, March 30 |
15 |
20 |
23 |
LMP |
| TOTAL |
47 |
61 |
71 |
|
|
|
|
|
|
| WEEK 12 |
1 |
2 |
3 |
Workout |
| Monday, March 31 |
5 |
5 |
7 |
D |
| Tuesday, April 1 |
5 |
5 |
10 |
DS |
| Wednesday, April 2 |
7 |
9 |
10 |
W2 |
| Thursday, April 3 |
0 |
4 |
6 |
D |
| Friday, April 4 |
4 |
5 |
6 |
DS |
| Saturday, April 5 |
4 |
5 |
6 |
D |
| Sunday, April 6 |
14 |
16 |
17 |
D |
| TOTAL |
39 |
49 |
62 |
|
|
|
|
|
|
| WEEK 13 |
1 |
2 |
3 |
Workout |
| Monday, April 7 |
3 |
4 |
6 |
D |
| Tuesday, April 8 |
4 |
4 |
10 |
D |
| Wednesday, April 9 |
6 |
8 |
9 |
W2 |
| Thursday, April 10 |
3 |
3 |
5 |
D |
| Friday, April 11 |
3 |
5 |
6 |
D |
| Saturday, April 12 |
3 |
4 |
5 |
DS |
| Sunday, April 13 |
11 |
12 |
14 |
LMP |
| TOTAL |
33 |
40 |
55 |
|
|
|
|
|
|
| WEEK 14 |
1 |
2 |
3 |
Workout |
| Monday, April 14 |
3 |
4 |
6 |
D |
| Tuesday, April 15 |
4 |
3 |
8 |
D |
| Wednesday, April 16 |
5 |
7 |
8 |
D |
| Thursday, April 17 |
3 |
4 |
5 |
DS |
| Friday, April 18 |
3 |
4 |
5 |
D |
| Saturday, April 19 |
4 |
4 |
5 |
D |
| Sunday, April 20 |
5 |
6 |
7 |
D |
| TOTAL |
27 |
32 |
44 |
|
|
|
|
|
|
|
 |
