Advanced Marathon Training Guide
Macro Cycles and Workouts
Weekly Training Schedule
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | 4 miles - Flex Day | - | 5 miles - Reg Run | - | 6 miles - Reg Run | 6 miles - Reg Run | 5 miles - AYF |
| 2 | 4 miles - Flex Day | 4 miles - Tempo Run | - | 7 miles - Reg Run | 6 miles - Reg Run | 4 miles - AYF | 10 miles - Long Run |
| 3 | 4 miles - Flex Day | 6 miles - Tempo Run | - | 7 miles - Reg Run | 4 miles - Hills | 5 miles - AYF | 12 miles - Long Run |
| 4 | 4 miles - Flex Day | 6 miles - Intervals | 5 miles - Reg Run | 6 miles - Reg Run | 5 miles - Tempo Run | 6 miles - AYF | 10 miles - Long Run |
| 5 | 4 miles - Flex Day | 6 miles - Hills | 5 miles - Reg Run | 8 miles - Reg Run | 5 miles - Tempo Run | 5 miles - AYF | 14 miles - Long Run |
| 6 | 4 miles - Flex Day | 8 miles - Intervals | - | 8 miles - Reg Run | 3 miles - Reg Run | 5 miles - AYF | 10 miles - Long Run |
| 7 | 4 miles - Flex Day | 8 miles - Tempo Run | 5 miles - Reg Run | 7 miles - Reg Run | 5 miles - Hills | 5 miles - AYF | 16 miles - Long Run |
| 8 | 4 miles - Flex Day | 6 miles - Intervals | 7 miles - Reg Run | 8 miles - Reg Run | 6 miles - Tempo Run | 4 miles - AYF | 10 miles - Long Run |
| 9 | 4 miles - Flex Day | 6 miles - Hills | 7 miles - Reg Run | 8 miles - Reg Run | 6 miles - Tempo Run | 5 miles - AYF | 18 miles - Long Run |
| 10 | 4 miles - Flex Day | 8 miles - Intervals | 5 miles - Reg Run | 7 miles - Reg Run | 5 miles - Reg Run | 4 miles - AYF | 10 miles - Long Run |
| 11 | 4 miles - Flex Day | 8 miles - Hills | 6 miles - Reg Run | 9 miles - Reg Run | 6 miles - Tempo Run | 6 miles - AYF | 20 miles - Long Run |
| 12 | 4 miles - Flex Day | 8 miles - Intervals | 6 miles - Reg Run | 8 miles - Reg Run | 6 miles - Hills | 6 miles - AYF | 10 miles - Long Run |
| 13 | 4 miles - Flex Day | 10 miles - Tempo Run | - | 8 miles - Reg Run | 5 miles - Reg Run | 6 miles - AYF | 22 miles - Long Run |
| 14 | 4 miles - Flex Day | 6 miles - Intervals | 4 miles - Reg Run | 8 miles - Reg Run | 4 miles - Hills | 5 miles - AYF | 14 miles - Long Run |
| 15 | 4 miles - Flex Day | 6 miles - Tempo Run | - | 6 miles - Reg Run | 5 miles - Reg Run | 4 miles - AYF | 8 miles - Long Run |
| 16 | 4 miles - Flex Day | 5 miles - Reg Run | - | - | 3 miles - AYF | 26.2 - RACE |
Running Terms
- Flex Day: The best day of the week to replace your run with a cross-training session or a day off.
- Regular Run (Reg Run): A run performed at a comfortable, not-too-hard pace.
- Easy Run: A recovery run during which you focus on running slowly.
- As You Feel (AYF): For these runs, leave your watch and your cares behind. Run for the fun of it, not because you’re training. Run as fast—or as slow—as you like.
- Fartlek: Swedish for “speed play.” Fartlek workouts involve running at different speeds for varying periods—good preparation for “shifting gears” in a race.
- Intervals: Running short (usually between 200 and 1600 meters), fast repeats with recovery jogs in between. Interval training builds speed and endurance.
- Tempo Run: A training run (usually 20 to 30 minutes) at a pace slightly slower than 10K race pace.
- Long Run: The most important workout of the week for distance runners. Long runs build both strength and confidence.
- Off: Don’t run, don’t swim, don’t get on your bike. Rest and recover.