Marathon - 24 week - intermediate - max weekly mileage approx. 45 mile - 2 day a week rest

Training Load By Week
Training Load By Week

This program takes a runner through 24 weeks of safe buildup in mileage.

This is a high weekly volume, generally low daily volume program.

Easy days should be run at a pace that is 1 minute 45 seconds to 2 minutes slower than goal marathon pace

This plan assumes that you can safely run 3-4 miles a day 4 days a week at minimum starting the program.

This plan provides for 2 days a week of recovery and can be safely done by most runners as long as pacing is adhered to.

Sample Day 1
3mi
3 mile easy

3 mile run easy pace

Sample Day 3
3mi
3 mile easy

3 mile run easy pace

Sample Day 5
3mi
3 mile easy

3 mile run easy pace

Sample Day 7
6mi
6 mile easy pace

6 mile easy pace

Sample Day 8
3mi
3 mile easy

3 mile run easy pace

Sample Day 10
4mi
4 mile easy pace

4 mile easy pace

Sample Day 12
3mi
3 mile easy pace

3 mile easy pace