Marathon Training Guide - Page 4
Marathon Training Program
Program is planned in four-week cycles, beginning with Cycle 3. Cycle 1 should include a gradual increase in mileage and Cycle 2 should include a continued increase in mileage with the inclusion of one LT workout per week. Cycle 5 may continue with more speedwork or go straight to the taper. Numbers represent miles. LT = lactate threshold; vVO2max = velocity at VO2max.
| CYCLE #3 | Mon | Tues | Wed | Thurs | Fri | Sat | Sun | Total miles |
| Week 1 |
a.m.: 4 p.m.: 5 |
LT Cruise Intervals • 2 warm-up • 5 x 1 mile @ LT pace • 2 warm-down
|
9 | 8 |
LT Run • 2 warm-up • 4 miles at LT pace • 2 warm-down |
Rest | 17 | 60 |
| Week 2 |
a.m.: 4 p.m.:5 |
LT Cruise intervals • 2 warm-up • 6 x 1 mile at LT pace w/ 1:00-1:30 rest • 2 warm-down |
a.m.: 4 p.m.: 6 |
8 |
LT Run • 2 warm-up • 5 miles @ LT pace • 2 warm-down |
Rest | 18 | 60 |
| Week 3 | 7 |
LT Cruise Intervals • 2 warm-up • 7 x 1 mile @LT pace w/1:00-1:30 rest • 2 warm-down |
8 | 6 |
Tempo Run • 2 warm-up • 6 miles @ 10 seconds per mile slower than LT pace • 2 warm-down |
Rest | 18 | 60 |
| Week 4 | 4 | 6 |
LT Cruise Intervals • 2 warm-up • 4 x 1 mile @ LT pace w/1:00-1:30 rest • 1 warm-down |
7 | 4 | Rest | 12 | 40 |
TR