Advanced Marathon Training Schedule

Week

Sun. Mon. Tues. Wed. Thurs. Fri. Sat. Total
1 10

Rest

6 8 6 Rest 4 34
2 12 Rest 6 8 6 Rest 4 36
3 7 Rest 4 Rest 4 Rest 4 18

(Light Week)

4 14 Rest 6 8 6 Rest 4 38
5 16 Rest 6 8 6 Rest 5 41
6 18 Rest 6 8 6 Rest 5 43
7 7 Rest 5 Rest 5 Rest 4 20

(Light Week)

8 20 Rest 5 7 6 Rest 4 42
9 14 Rest 6 8 6 Rest 4 38
10 7 Rest 5 Rest 6 Rest 4 22

(Light Week)

11 21 Rest 5 7 6 Rest 4 43
12 14 Rest 6 8 6 Rest 4 38
13 8 Rest 6 Rest 6 Rest 4 24

(Light Week)

14 22 Rest 5 7 6 Rest 5 45
15 12 Rest 6 8 6 Rest 4 36
16 14 Rest 7 Rest 5 Rest 4 30
17 10 Rest 6 Rest 4 Rest 2 22

(Taper Week)

18 26.2 Rest Rest Rest Rest Rest Rest Marathon Week

This eighteen-week program is geared to the intermediate-to-advanced runner who has a greater mileage base built up. It also features three long runs of 20 miles or more with gradual weekly mileage buildup included.


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