This plan maxes out between 40 and 44 miles at the biggest weeks, and starting with a 9 mile long run, peaking with a 22 mile long run. Traditional 2 week taper leading into race day. Optional Half Marathon at 12 weeks.
This plan offers challenging workouts, workouts designed to help you set your zones, hill workouts, continuous tempos, intervals, and 1 marathon specific long run. For athlete running sub 30:00 5K's most workouts will be inside of 70-80:00. Easy runs max at 6 miles at a time during the week.
This plan has 3 days off during the week. These are flexible days and could be used as crosstraining. The exception is during the peak weeks there are 4 optional 4 mile runs on Sunday's to extend mileage up to 40 miles per week in the peak weeks. All Long Runs are completed on Saturday's.
4 Miles aerobic and easy. Relax and enjoy this run, find a new route.
Finish run with 6x 100m hill sprints at the end of your run
2 miles easy
4x 3:00 @ 10K effort, 2:00 jog between each
2 miles easy
Easy aerobic run, focus on conversational pace.
Fit in 6x :30 hills here, can be done in the middle of your run, get on your toes
8 Miles of focused running. Keep this conversational and aerobic!
Take a gel after :35-:45 of running!
4 Miles aerobic and easy. Relax and enjoy this run, find a new route.
Finish run with 6x 100m hill sprints at the end of your run
2 Easy 5K @ threshold 1 Easy
Easy aerobic run, focus on conversational pace.
Fit in 6x :30 hills here, can be done in the middle of your run, get on your toes