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Got A Solid Base? Consider This 8-Week Marathon Training Plan.

WEEK 1
Monday: 40 min XT
Tuesday 8 x 90 sec hill with a jog back down for recovery between each set
Wednesday: 4 miles + strength training
Thursday: 10 mi
Friday: off
Saturday 4.5 mi
Sunday: 18 mi

WEEK 2
Monday: 40 min XT
Tuesday: 3 x 1.25 mi (10K pace) with 3 min jog to recovery between each set
Wednesday: 4 mi + strength training
Thursday: 10 mi
Friday: off
Saturday 4 mi total including 8 x 100m strides with jog back recovery between each
Sunday: 16 mi

WEEK 3
Monday: 40 min XT
Tuesday: 8 x 400m (85-90% percent max effort) with 2:30 min jog to recovery between each set
Wednesday: 4 mi + strength training
Thursday: 10 mi
Friday: off
Saturday 4.5 mi
Sunday: 20 mi

WEEK 4
Monday: 40 min XT
Tuesday: 4.5 mi
Wednesday: 4 mi + strength training
Thursday: 10 mi
Friday: off
Saturday: 5 x 800m (85% max effort) with 2:30 min jog to recovery between each set
Sunday: 15 mi

WEEK 5
Monday: 40 min XT
Tuesday: 5 min @ 10K pace, 2 minute jogs x 5
Wednesday: 4 mi + strength training
Thursday: 10 mi
Friday: off
Saturday 4 mi
Sunday: 21 mi

WEEK 6
Monday: 40 min XT
Tuesday 4.5 mi
Wednesday: 4 mi + strength training
Thursday: 10 mi
Friday: off
Saturday: 4 mi total including 8 x 100m strides with a jog back to recovery between each set
Sunday: 16 mi

WEEK 7
Monday: 40 min XT
Tuesday: 3 min “on” (10K pace), 2 minutes “off” (recovery pace) x 6
Wednesday: 40 min XT
Thursday: 6 mi
Friday: off
Saturday: 4 x 5 min @ 5K pace with 2:30 min recovery between each set
Sunday: 12 mi

WEEK 8
Monday: strength training
Tuesday: 4.5 mi easy
Wednesday: 6 mi easy
Thursday: 4 mi easy
Friday: off
Saturday: 3 mi easy
Sunday: Marathon!

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Fara Rosenzweig

Fara Rosenzweig

Fara Rosenzweig is a writer, editor, and certified personal trainer. She got her first taste of the gym at age 14 and fell in love with the fitness crowd. After suffering a back injury her freshman year of college, she had to set her ballet slippers aside and rehab her back. That’s when she found her passion for teaching fitness and helping others challenge themselves. Her senior year of college she ran in her first 5K and traded her ballet slippers for the latest (and brightest) pair of running shoes. Fara loves talking health, sports and fitness with any one and everyone. Her love for storytelling earned her an Emmy Award and has been seen in many other publications, such as Refinery29, Active.com, MyFitnessPal and Health.