13.1 ADVANCED 18 Week Plan

Training Load By Week
Training Load By Week
Sample Day 2
5mi
EASY - 5 mile Run

Smooth and steady. This is done at your Easy pace. Try not to walk during this run once...

Sample Day 4
6mi
EASY - 6 mile Run

Strong and stead throughout... done at your Easy run pace. Comment below after you upload your times!

Sample Day 5
6mi
EASY - 6 mile Run

Strong and stead throughout... done at your Easy run pace. Comment below after you upload your times!

Sample Day 6
8mi
EASY - 8 mile Run

Smooth and easy

Sample Day 7
6mi
EASY - 6 mile Run

Strong and stead throughout... done at your Easy run pace. Comment below after you upload your times!

Sample Day 9
6mi
INTERVALS - 12 x 400 with 400 jog in between

Do these at your 400 pace from the pace chart. Upload your results and then write each 400 split in the comments below (we don't need the recovery jog times, just the 12 400's). No walking once you start the workout! At the end of each interval slow your pace down to a light jog and do the recovery.

Sample Day 11
6mi
EASY - 6 mile Run

Strong and stead throughout... done at your Easy run pace. Comment below after you upload your times!

Cliff Latham
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Pure Running

I coach beginning and intermediate runners to finish their first or fastest 5K, 13.1 or full marathon.