Training Plans: Half Marathon and Marathon

Half Marathon Training with a 20 mile weekly base

Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total run miles
1	3 miles easy	20-30 min cross train or rest	1 mile warm up; 6×800 @5k pace w 2 min slow jog; 1 mile cool down	20-30 min cross train or rest	3 miles easy	6.5 miles	Rest	18.5 miles
2	3 miles easy	20-30 min cross train or rest	1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 200 slow; 800@ 5k; 1 mile cool down	20-30 min cross train or rest	3 miles easy	8 miles	Rest	20 miles
3	3.5 miles easy	20-30 min cross train or rest	1 mile warm up; 4 miles @ close to 5k; 1 mile cool down	20-30 min cross train or rest	3.5 miles easy	9 miles	Rest	22 miles
4	3 miles easy	20-30 min cross train or rest	3 miles easy	20-30 min cross train or rest	3 miles easy	5 miles	Rest	14 miles
5	4 miles easy	20-30 min cross train or rest	1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 200 slow; 800 @5k; 1 mile cool down	20-30 min cross train or rest	4 miles easy	10 miles	Rest	24 miles
6	4 miles easy	20-30 min cross train or rest	1 mile warm up; 4 miles @ close to 5k; 1 mile cool down	20-30 min cross train or rest	4 miles easy	11 miles	Rest	25 miles
7	4 miles Easy	20-30 min cross train or rest	1 mile warm up; 6×800 @5k pace w 2 min slow jog; 1 mile cool down	20-30 min cross train or rest	4 miles easy	13 miles	Rest	27 miles
8	3 miles easy	20-30 min cross train or rest	3 miles easy	20-30 min cross train or rest	3 miles easy	7 miles	Rest	16 miles
9	4 miles easy	20-30 min cross train or rest	1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 200 slow; 800 @5k;1 mile cool down	20-30 min cross train or rest	4 miles easy	14 miles	Rest	28 miles
10	4 miles easy	20-30 min cross train or rest	1 mile warm up; 4 miles @ close to 5k; 1 mile cool down	20-30 min cross train or rest	4 miles easy	15 miles	Rest	29 miles
11	4 miles easy	20-30 min cross train or rest	1 mile warm up; 6×800 @5k pace w 2 min slow jog; 1 mile cool down	20-30 min cross train or rest	4 miles easy	16 miles	Rest	30 miles
12	3 miles easy	20-30 min cross train or rest	3 miles easy	20-30 min cross train or rest	3 miles easy	8 miles	Rest	17 miles
13	4 miles easy	20-30 min cross train or rest	1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 200 slow; 800 @ 5k; 1 mile cool down	20-30 min cross train or rest	4 miles easy	17 miles	Rest	31 miles
14	4 miles easy	20-30 min cross train or rest	1 mile warm up; 6×800 @5k pace w 2 min slow jog; 1 mile cool down	20-30 min cross train or rest	4 miles easy	18 miles	Rest	32 miles
15	3 miles easy	Rest	3 miles easy	Rest	3 miles easy	4 miles easy	Rest	13 miles
16	4 miles easy	3 miles easy	2 miles easy	Rest	Rest	Half Marathon	Rest	22.1 miles

Marathon with a 20 mile weekly base

Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total run miles
1	3 miles easy	20-30 min cross train or rest	1 mile warm up; 6×800 @5k pace w 2 min slow jog; 1 mile cool down	20-30 min cross train or rest	3 miles easy	6.5 miles	Rest	18.5 miles
2	3 miles easy	20-30 min cross train or rest	1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 200 slow; 800@ 5k; 1 mile cool down	20-30 min cross train or rest	3 miles easy	8 miles	Rest	20 miles
3	3.5 miles easy	20-30 min cross train or rest	1 mile warm up; 4 miles @ close to 5k; 1 mile cool down	20-30 min cross train or rest	3.5 miles easy	9 miles	Rest	22 miles
4	3 miles easy	20-30 min cross train or rest	3 miles easy	20-30 min cross train or rest	3 miles easy	6 miles	Rest	15 miles
5	4 miles easy	20-30 min cross train or rest	1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 200 slow; 800 @5k; 1 mile cool down	20-30 min cross train or rest	4 miles easy	10 miles	Rest	24 miles
6	4 miles easy	20-30 min cross train or rest	1 mile warm up; 4 miles @ close to 5k; 1 mile cool down	20-30 min cross train or rest	4 miles easy	11 miles	Rest	25 miles
7	4 miles Easy	20-30 min cross train or rest	1 mile warm up; 6×800 @5k pace w 2 min slow jog; 1 mile cool down	20-30 min cross train or rest	4 miles easy	13 miles	Rest	27 miles
8	3 miles easy	20-30 min cross train or rest	3 miles easy	20-30 min cross train or rest	3 miles easy	8 miles	Rest	17 miles
9	4 miles easy	20-30 min cross train or rest	1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 200 slow; 800 @5k;1 mile cool down	20-30 min cross train or rest	4 miles easy	14 miles	Rest	28 miles
10	4 miles easy	20-30 min cross train or rest	1 mile warm up; 4 miles @ close to 5k; 1 mile cool down	20-30 min cross train or rest	4 miles easy	15 miles	Rest	29 miles
11	4 miles easy	20-30 min cross train or rest	1 mile warm up; 6×800 @5k pace w 2 min slow jog; 1 mile cool down	20-30 min cross train or rest	4 miles easy	16 miles	Rest	30 miles
12	3 miles easy	20-30 min cross train or rest	3 miles easy	20-30 min cross train or rest	3 miles easy	10 miles	Rest	19 miles
13	4 miles easy	20-30 min cross train or rest	1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 200 slow; 800 @ 5k; 1 mile cool down	20-30 min cross train or rest	4 miles easy	18 miles	Rest	32 miles
14	4 miles easy	20-30 min cross train or rest	1 mile warm up; 6×800 @5k pace w 2 min slow jog; 1 mile cool down	20-30 min cross train or rest	4 miles easy	20 miles	Rest	34 miles
15	3 miles easy	Rest	3 miles easy	Rest	3 miles easy	6 miles easy	Rest	15 miles
16	4 miles easy	3 miles easy	2 miles easy	Rest	Rest	Marathon	Rest	35.1 miles

Race Leader August 18, 2014 / 5:47 pm

Nice straightforward plans to follow. Thank you for sharing

Reply
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