INTERMEDIATE RUNNER'S MARATHON TRAINING SCHEDULE
Note: A tempo run is, during the middle of which you
run 20 to 30 minutes at a little faster than marathon
race pace. This is fast enough so you are breathing
somewhat harder than during a regular training run
but not getting out of breath.
Note: Pace is training at marathon race pace.
To find that pace either multiply your best recent
10K time by 4.65, or multiply your half marathon time
by 2 and add 10 percent to that total.
Note: Cross-Training is an aerobic activity you do
in place of your running. You can add stretching and
strength training to this. This allows you to work
while you rest.
Week Mon. Tues. Wed. Thur. Fri. Sat. Sun.
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1 x-train easy tempo easy rest pace long
1 hour 3 5 3 0 5 10
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2 x-train easy tempo easy rest pace long
1 hour 3 5 3 0 5 11
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3 x-train easy tempo easy rest easy long
1 hour 3 6 3 0 6 8
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4 x-train easy tempo easy rest pace long
1 hour 3 6 3 0 6 13
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5 x-train easy tempo easy rest pace long
1 hour 3 7 3 0 7 14
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6 x-train easy tempo easy rest easy race
1 hour 3 7 3 0 7 10-15K
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7 x-train easy tempo easy rest pace long
1 hour 3 8 3 0 8 16
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8 x-train easy tempo easy rest pace long
1 hour 4 8 4 0 8 17
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9 x-train easy tempo easy rest easy long
1 hour 4 9 4 0 9 12
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10 x-train easy tempo easy rest pace long
1 hour 4 9 4 0 9 19
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11 x-train easy tempo easy rest pace long
1 hour 4 10 4 0 10 20
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12 x-train easy tempo easy rest easy race
1 hour 5 6 5 0 6 20-25K
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13 x-train easy tempo easy rest pace long
1 hour 5 10 5 0 10 20
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14 x-train easy tempo easy rest easy long
1 hour 5 6 5 0 6 12
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15 x-train easy tempo easy rest pace long
1 hour 5 10 5 0 10 20
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16 x-train easy tempo easy rest easy race
1 hour 5 8 5 0 4 10K
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17 x-train easy tempo easy rest easy long
45 min. 4 6 4 0 4 8
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18 x-train easy tempo rest rest easy
30 min. 3 4 0 0 1-3 MARATHON
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Note: The scheduled "setbacks" every third week, in
which the long run is shortened to allow extra recovery.
By Hal Higdon, Runner's World Magazine, July 1994.
