MARATHON TRAINING PROGRAM

Week 1 Week 2 Week 3 Week 4

GE
◊◊ ER for 25-

Sunday
35min
◊◊ COT (crunches, GE
◊◊ E-50min ◊◊ E-60min ◊◊ E-70min
back raises, ◊◊ E-45min ◊◊ Rest ◊◊ Rest ◊◊ Rest
push-ups, ◊◊ CO & FlexT ◊◊ CO & FlexT ◊◊ CO & FlexT
◊◊ COT
standard sit-
ups, planks,
etc.)

Monday ◊◊ Rest or 20-

30min XT
GE
◊◊ E-30min
◊◊ FlexT
GE
◊◊ E-30min Run
◊◊ CO & FlexT
◊◊ 20-30min XT
GE
◊◊ E-35min Run
◊◊ CO & FlexT
◊◊ 20-30min XT
GE
◊◊ E-40min Run
◊◊ CO & FlexT
◊◊ 20-30min XT

Fartlek Fartlek ◊◊ E-20min

◊◊ E-20min
GE ◊◊ E-20min ◊◊ E-20min Warm-Up
Warm-Up
Tuesday ◊◊ ER for 30min
◊◊ FlexT
◊◊ Stretching
Warm-Up
◊◊ 4x 30sec
‘Fast’
GE
◊◊ 20-30min XT
Warm-Up
◊◊ FS: 6x 30sec
‘Fast’
◊◊ 20-30min XT
◊◊ FS: 8x 30sec
‘Fast’ ◊◊ 20-30min XT
◊◊ FS:
10x 30sec
‘Fast’
◊◊ 90sec ‘Easy’
routine ◊◊ 90sec ‘Easy’ ◊◊ 90sec ‘Easy’ ◊◊ 90sec ‘Easy’
◊◊ E-10min WD
◊◊ E-10min WD ◊◊ E-10min WD ◊◊ E-10min WD

◊◊ Rest GE + Short Hills GE + Short Hills

(recuperate ◊◊ E-40min Run ◊◊ E-40min Run
GE

Wednesday
physically, ◊◊ E-35min Run ◊◊ 2x 10sec ◊◊ E-35min Run ◊◊ 3x 10sec ◊◊ E-35min Run
◊◊ E-40min Run
mentally; ◊◊ Rest ◊◊ CO & SHS (full ◊◊ CO & SHS (full ◊◊ CO &
◊◊ CO &
sleep-in, Flexibility recovery) Flexibility recovery) Flexibility
Flexibility
eat well, ◊◊ 5:00 Walking ◊◊ 5:00 Walking
massage) WD WD

GE ◊◊ Rest or 20- ◊◊ Rest or 20-

Thursday ◊◊ ER for 30-
35min
◊◊ COT
GE
◊◊ E-40min
◊◊ CO & FlexT
GE
◊◊ Rest or 20-
30min XT
◊◊ Rest
30min XT
◊◊ CO &
Flexibility
◊◊ Rest
30min XT
◊◊ CO &
◊◊ Rest
Flexibility

GE
GE + SHS ◊◊ E-45min ◊◊ E-20min ◊◊ E-45min
◊◊ E-45min
◊◊ E-45min ◊◊ 5x 12sec Warm-Up ◊◊ 6x 12sec
◊◊ 4x 12sec
GE SHS (full Run SHS (full
Friday
◊◊ 2x 12sec SHS (full GE
◊◊ Rest or 20- ◊◊ E-30-35min recovery) ◊◊ Fartlek: 3x recovery)
SHS (full recovery) ◊◊ E-30min Run
30min XT Run ◊◊ EZ 5min 20sec ‘Fast’ ◊◊ EZ 5min
recovery) ◊◊ EZ 5min
◊◊ 5:00 Walking Jogging ◊◊ 60sec ‘Easy’ Jogging
Jogging WD
WD WD ◊◊ EZ 5min WD WD
Jog

GE GE GE GE

Saturday
◊◊ ER for 30min ◊◊ E-45min Run ◊◊ Rest or 20- ◊◊ E-50min Run ◊◊ Rest or 20- ◊◊ E-60min Run ◊◊ Rest or 20-
◊◊ Rest or 20-
◊◊ 20min XT, ◊◊ CO & 30min XT ◊◊ CO & 30min XT ◊◊ CO & 30min XT
30min XT
running and Flexibility Flexibility Flexibility
FlexT

PRR — Pre-Run Routine
ER — E-Running
TD — Technique Drills
LS — Lateral Skips
WD — Warm-Down
FlexT — Flexibility Training
CO — Core
COT — Core Training
SHS — Short Hill Sprints
CA — Caraoka
LRI — Lactic Resistance Intervals
HS — High Skips
AIS — Active Isolated Stretching
FR — Foam Rolling
FS — Fartlek Strides
AXT — Aerobic Cross-Training
API — Aerobic Power Intervals
E — Easy
CLC — Colorado Leg Circuit
E-R — E-Recovery
 MARATHON TRAINING PROGRAM
Week 5 Week 6 Week 7 Week 8
◊◊ E-20min ◊◊ MP Tempo
◊◊ E-20min
◊◊ Marathon ◊◊ E-20min
◊◊ Marathon
Pace Tempo ◊◊ Marathon
Pace Tempo
Sunday ◊◊ Rest
Run (30min
@ 95-100%
◊◊ Rest
Run (40min
@ 95-100%
GMP)
◊◊ Rest
Pace Tempo
Run (50min
@ 95-100%
◊◊ Rest
GE
◊◊ E-80min
Long Run
GMP)
◊◊ E-15-20min GMP)
◊◊ E-20min WD
WD ◊◊ E-20min WD
◊◊ CO & FlexT
◊◊ CO & FlexT ◊◊ CO & FlexT

GE
Monday GE
◊◊ E-40min Run
◊◊ CO & FlexT
◊◊ 20-30min XT
GE
◊◊ E-45min Run
◊◊ CO & FlexT
◊◊ Rest or 20-
30min XT
◊◊ E-45-50min
Run
◊◊ Rest or 20-
30min XT
GE
◊◊ E-40min Run
◊◊ CO & FlexT
◊◊ Rest
◊◊ CO & FlexT

GE GE
Tuesday ◊◊ 30min XT
◊◊ E-35min Run
◊◊ CO &
Flexibility
◊◊ 30min XT
◊◊ E-40min Run
◊◊ CO &
Flexibility
◊◊ 30min XT
◊◊ E-45min Run
◊◊ CO & ◊◊ Rest
◊◊ E-45min Run
◊◊ CO &
Flexibility Flexibility

◊◊ API ◊◊ LRI
GE + Short Hills GE + Short Hills ◊◊ E-20min GE + Short Hills ◊◊ E-20min GE + Short Hills Fartlek
◊◊ E-20min ◊◊ E-45min Run Warm-Up ◊◊ E-45min Run Warm-Up ◊◊ E-40min Run ◊◊ E-20min
◊◊ E-45min Run
Warm-Up
Wednesday
◊◊ 4x 10sec ◊◊ 5x 10sec ◊◊ 3x 1600m ◊◊ 6x 10sec ◊◊ 6x 800m ◊◊ 4x 10sec Warm-Up
◊◊ FS: 5x 60sec SHS (full @ 105-110% SHS (full @ Yasso SHS (full ◊◊ 8x 60sec
SHS (full
‘Fast’ recovery) of GMP recovery) 800m Pace recovery) ‘Fast’
recovery)
◊◊ 120sec ‘Easy’ ◊◊ 5:00 Walking w/ 90sec ◊◊ 5:00 Walking w/ 90sec ◊◊ 5:00 Walking ◊◊ 60sec ‘Easy’
◊◊ 5:00 Walking
◊◊ E-10min WD WD RJogging WD RJogging WD ◊◊ E-10min WD
WD
◊◊ E-10min WD ◊◊ E-10min WD

◊◊ Rest or 20- ◊◊ Rest or ◊◊ Rest or

Thursday 30min XT
◊◊ CO &
Flexibility
◊◊ Rest
30min XT
◊◊ CO &
Flexibility
◊◊ Rest
30min XT
◊◊ CO &
Flexibility
◊◊ Rest
◊◊ Rest
◊◊ CO &
Flexibility
◊◊ Rest

GE Fartlek Fartlek
GE + SHS Fartlek GE + SHS
◊◊ E-20min ◊◊ E-45min ◊◊ E-20min ◊◊ E-45min ◊◊ E-20min
◊◊ E-45min ◊◊ E-20min ◊◊ E-45min
Warm-Up ◊◊ 6x 12sec Warm-Up ◊◊ 8x 12sec Warm-Up
◊◊ 8x 12sec Warm-Up Run ◊◊ 6x 12sec
Run SHS (full Run
Friday
Run SHS (full SHS (full ◊◊ Fartlek: 4x SHS (full
◊◊ Fartlek: 4x recovery) ◊◊ Fartlek: 6x recovery) ◊◊ Fartlek: 8x
recovery) 20sec ‘Fast’ recovery)
20sec ‘Fast’ ◊◊ EZ 5min 20sec ‘Fast’ ◊◊ EZ 10min 20sec ‘Fast’
◊◊ EZ 10min ◊◊ 60sec ‘Easy’ ◊◊ EZ 10min
◊◊ 60sec ‘Easy’ Jogging ◊◊ 60sec ‘Easy’ Jogging ◊◊ 60sec ‘Easy’
Jogging ◊◊ EZ 10min Jogging
◊◊ EZ 5min WD WD ◊◊ EZ 5min WD WD ◊◊ EZ 10min
WD WD Jog WD
Jog Jog WD Jog

GE GE GE
GE

Saturday
◊◊ E-80min ◊◊ E-90min ◊◊ E-70min
◊◊ E-70min Run ◊◊ Rest or 20- Long Run ◊◊ 20-30min XT Long Run ◊◊ 30min XT Long Run ◊◊ Rest
◊◊ CO & 30min XT ◊◊ CO & ◊◊ CO & ◊◊ CO &
Flexibility Flexibility Flexibility Flexibility

PRR — Pre-Run Routine
ER — E-Running
TD — Technique Drills
LS — Lateral Skips
WD — Warm-Down
FlexT — Flexibility Training
CO — Core
COT — Core Training
SHS — Short Hill Sprints
CA — Caraoka
LRI — Lactic Resistance Intervals
HS — High Skips
AIS — Active Isolated Stretching
FR — Foam Rolling
FS — Fartlek Strides
AXT — Aerobic Cross-Training
API — Aerobic Power Intervals
E — Easy
CLC — Colorado Leg Circuit
E-R — E-Recovery
 MARATHON TRAINING PROGRAM
Week 9 Week 10 Week 11 Week 12
◊◊ MP Tempo ◊◊ GMP Tempo
◊◊ E-20min
◊◊ E-20min ◊◊ E-20min
◊◊ Marathon
◊◊ Marathon ◊◊ Marathon

Sunday
Pace Tempo
Pace Tempo Pace Tempo
Run (80min
◊◊ Rest Run (60min ◊◊ Rest ◊◊ Rest ◊◊ Rest Run (70min ◊◊ Rest
@ 95-100%
@ 95-100% @ 95-100%
or GMP)
GMP) or GMP)
◊◊ E-20min WD
◊◊ E-20min WD ◊◊ E-20min WD
◊◊ CO & FlexT
◊◊ CO & FlexT ◊◊ CO & FlexT

GE
Monday GE
◊◊ E-50min Run
◊◊ CO & FlexT
◊◊ Rest or 20-
30min XT
GE
◊◊ E-50min Run
◊◊ CO & FlexT
GE
◊◊ E-50min Run
◊◊ E-45-50min
Run
◊◊ Rest or 20-
30min XT
GE
◊◊ E-50min Run
◊◊ CO & FlexT
◊◊ Rest or 20-
30min XT
◊◊ CO & FlexT

GE
GE GE GE
Tuesday ◊◊ 30min XT
◊◊ E-45min Run
◊◊ CO &
◊◊ 30-40min XT
◊◊ E-60min Run
◊◊ CO &
◊◊ 30-40min XT
◊◊ E-45-50min
Run
◊◊ CO &
◊◊ 40min XT
◊◊ E-50min Run
◊◊ CO &
Flexibility Flexibility Flexibility
Flexibility

◊◊ API ◊◊ LRI ◊◊ API

GE + Short Hills GE + Short Hills ◊◊ LRI
GE + Short Hills ◊◊ E-20min ◊◊ E-20min ◊◊ E-20min GE + Short Hills
◊◊ E-45min Run ◊◊ E-45min Run ◊◊ E-20min
◊◊ E-45min Run Warm-Up Warm-Up Warm-Up ◊◊ E-45min Run
◊◊ 8x 10sec ◊◊ 9x 10sec Warm-Up

Wednesday
◊◊ 7x 10sec ◊◊ 4x 1600m @ ◊◊ 14-16 x 400m ◊◊ 5x 1600m ◊◊ 10x 10sec
SHS (full SHS (full ◊◊ 8x 800m @
SHS (full 105-110% of @ 110-115% of @ 105-110% SHS (full
recovery) recovery) Yasso Pace
recovery) GMP w/ 90sec GMP w/ 90sec of GMP recovery)
◊◊ EZ 5min ◊◊ 10min w/ 90sec
◊◊ 5:00 Walking Recovery Recovery w/ 90sec ◊◊ E-10min WD
Jogging Walking RJogging
WD Jogs Jogs RJogging Jog
WD WD Jog ◊◊ E-15min WD
◊◊ E-15min WD ◊◊ E-15min WD ◊◊ E-15min WD

◊◊ Rest or ◊◊ Rest or ◊◊ Rest or ◊◊ Rest or

Thursday 30min XT
◊◊ CO &
Flexibility
◊◊ Rest
30min XT
◊◊ CO &
Flexibility
◊◊ Rest
30min XT
◊◊ CO &
Flexibility
◊◊ Rest
30min XT
◊◊ CO &
◊◊ Rest
Flexibility

Fartlek Fartlek Fartlek

GE + Fartlek Fartlek GE + SHS GE + SHS
◊◊ E-20min ◊◊ E-20min GE + SHS ◊◊ E-20min
◊◊ E-30min ◊◊ E-20min ◊◊ E-45min ◊◊ E-45min
Warm-Up Warm-Up ◊◊ E-45min Warm-Up
◊◊ 4x 20sec Warm-Up Run ◊◊ 8x 12sec ◊◊ 6x 12sec
Run ◊◊ 8x 12sec Run
Friday
Run ◊◊ Fartlek: 8x SHS (full SHS’ (full
‘Fast’, 40sec ◊◊ Fartlek: 6x SHS’ ◊◊ Fartlek: 10x
◊◊ Fartlek: 4x 40sec ‘Fast’ recovery) recovery)
‘Easy’ 40sec ‘Fast’ ◊◊ EZ 5min 40sec ‘Fast’
20sec ‘Fast’ ◊◊ 60sec ‘Easy’ ◊◊ EZ 10min ◊◊ EZ 10min
◊◊ 40sec ‘Easy’ ◊◊ 60sec ‘Easy’ Jogging ◊◊ 60sec ‘Easy’
◊◊ 60sec ‘Easy’ ◊◊ EZ 10min Jogging Jogging
◊◊ EZ 5min ◊◊ EZ 5min WD WD ◊◊ EZ 10min
◊◊ EZ 5min WD WD Jog WD WD
Jogging WD Jog WD Jog
Jog

◊◊ Fitness Test GE
or Long Run GE
◊◊ E-110- GE
◊◊ Race ◊◊ Race 10K— ◊◊ E-105- GE GE

Saturday
120min ◊◊ E-120-130min
5K—10K!! OR 15!!! OR 110min Long ◊◊ 30min XT
Long Run
◊◊ E-30min
Long Run
◊◊ E-40min
◊◊ E-100min ◊◊ E-Long Run Run ◊◊ CO & FlexT Run or Run or
Two-Hours ◊◊ CO &
Long Run of 100min ◊◊ CO & 30min XT 40min XT
of Running! Flexibility
◊◊ CO & Flexibility
Great Work!
Flexibility

PRR — Pre-Run Routine
ER — E-Running
TD — Technique Drills
LS — Lateral Skips
WD — Warm-Down
FlexT — Flexibility Training
CO — Core
COT — Core Training
SHS — Short Hill Sprints
CA — Caraoka
LRI — Lactic Resistance Intervals
HS — High Skips
AIS — Active Isolated Stretching
FR — Foam Rolling
FS — Fartlek Strides
AXT — Aerobic Cross-Training
API — Aerobic Power Intervals
E — Easy
CLC — Colorado Leg Circuit
E-R — E-Recovery
 MARATHON TRAINING PROGRAM
Week 13 Week 14 Week 15 Week 16
◊◊ E-30min ◊◊ E-30min ◊◊ E-20min ◊◊ E-20min
◊◊ Marathon ◊◊ Marathon ◊◊ Marathon ◊◊ Marathon
Pace Tempo
Sunday
Pace Tempo Pace Tempo Pace Tempo
Run (90min Run (90min Run (60min Run (40min
◊◊ Rest ◊◊ Rest ◊◊ Rest ◊◊ Rest
@ 95-100% @ 95-100% @ 95-100% @ 95-100%
of GMP) of GMP) of GMP) of GMP)
◊◊ E-20min WD ◊◊ E-30min WD ◊◊ E-20min WD ◊◊ E-20min WD
◊◊ CO & FlexT ◊◊ CO & FlexT ◊◊ CO & FlexT ◊◊ CO & FlexT

GE
Monday GE
◊◊ E-50min Run
◊◊ CO & FlexT
◊◊ Rest
◊◊ E-50-60min
Run
◊◊ Rest
GE
◊◊ E-50min Run
◊◊ CO & FlexT
◊◊ Rest
GE
◊◊ E-40min Run
◊◊ CO & FlexT
◊◊ Rest
◊◊ CO & FlexT

GE GE GE GE
Tuesday ◊◊ 40min XT
◊◊ E-50min Run
◊◊ CO &
◊◊ 40min XT
◊◊ E-50min Run
◊◊ CO &
◊◊ 30min XT
◊◊ E-45min Run
◊◊ CO & ◊◊ Rest
◊◊ E-40min Run
◊◊ CO &
Flexibility Flexibility Flexibility Flexibility

◊◊ API ◊◊ LRI ◊◊ API

GE + Short Hills ◊◊ E-20min GE + Short Hills ◊◊ E-20min GE + Short Hills ◊◊ E-20min GE + Fartlek Fartlek
◊◊ E-50min Run Warm-Up ◊◊ E-50min Run Warm-Up ◊◊ E-50min Run Warm-Up ◊◊ E-40min Run ◊◊ E-20min

Wednesday
◊◊ 10x 10sec ◊◊ 6x 1600m ◊◊ 10x 10sec ◊◊ 8-10 x 800m ◊◊ 10x 10sec ◊◊ 2x 3200m ◊◊ 8x 20sec Warm-Up
SHS (full @ 105-110% SHS (full (half-mile)@ SHS (full @ 105-110% ‘Fast’ ◊◊ 8x 60sec
recovery) of GMP recovery) Yasso Pace recovery) of GMP ◊◊ 40sec ‘Easy’ ‘Fast’
◊◊ E-10min w/ 90sec ◊◊ E-10min WD w/ 90sec ◊◊ E-10min w/ 90sec ◊◊ E-5min WD ◊◊ 60sec ‘Easy’
WD Jog RJogging Jog RJogging WD Jog RJogging Jog ◊◊ E-15min WD
◊◊ E-15min WD ◊◊ E-20min WD ◊◊ E-20min WD

◊◊ Rest or ◊◊ Rest or
Thursday 30min XT
◊◊ CO &
Flexibility
◊◊ Rest
30min XT
◊◊ CO &
Flexibility
◊◊ Rest
◊◊ Rest
◊◊ CO &
Flexibility
◊◊ Rest ◊◊ Rest ◊◊ Rest

Fartlek GE + SHS Fartlek Fartlek

GE + SHS GE + SHS ◊◊ Rest if ◊◊ Rest if
◊◊ E-20min ◊◊ E-45min ◊◊ E-20min ◊◊ E-20min
◊◊ E-45min ◊◊ E-45min Racing Racing
Warm-Up Run ◊◊ 6x 12sec Warm-Up Run Warm-Up Run
◊◊ 6x 12sec ◊◊ 6x 12sec Saturday Saturday
Friday ◊◊ Fartlek: 8x
60sec ‘Fast’
◊◊ 60sec ‘Easy’
SHS (full
recovery)
◊◊ EZ 10min
◊◊ Fartlek: 10x
60sec ‘Fast’
◊◊ 60sec ‘Easy’
SHS’ (full
recovery)
◊◊ Fartlek: 10x
60sec ‘Fast’
◊◊ 60sec ‘Easy’
SHS (full
recovery)
or, E-30min
Run if
or, E-30min
Run if
◊◊ EZ 10min ◊◊ EZ 10min Racing Racing
◊◊ EZ 15min WD Jogging ◊◊ EZ 20min ◊◊ EZ 10min
Jogging WD Jogging WD Sunday Sunday
Jog WD WD Jog WD Jog

GE GE GE
◊◊ E-130- GE GE

Saturday
◊◊ E-140-150min ◊◊ E-100min GE
140min Long ◊◊ E-40min ◊◊ E-40min ◊◊ Marathon ◊◊ Marathon
Long Run Long Run ◊◊ E-30min Run
Run Run or Run or Race Day!!! Race Day!!!
◊◊ CO & ◊◊ CO & or Rest
◊◊ CO & 40min XT 40min XT
Flexibility Flexibility
Flexibility

PRR — Pre-Run Routine
ER — E-Running
TD — Technique Drills
LS — Lateral Skips
WD — Warm-Down
FlexT — Flexibility Training
CO — Core
COT — Core Training
SHS — Short Hill Sprints
CA — Caraoka
LRI — Lactic Resistance Intervals
HS — High Skips
AIS — Active Isolated Stretching
FR — Foam Rolling
FS — Fartlek Strides
AXT — Aerobic Cross-Training
API — Aerobic Power Intervals
E — Easy
CLC — Colorado Leg Circuit
E-R — E-Recovery