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

 

2 thoughts on “Training Plans: Half Marathon and Marathon

  1. Race Leader August 18, 2014 at 5:47 pm Reply

    Nice straightforward plans to follow. Thank you for sharing

  2. […] Training Plans: Half Marathon and Marathon […]

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