Marathon - 24 week - intermediate - max weekly mileage approx. 45 mile - 2 day a week rest
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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.
Training Plan Sample Week
Average Weekly Breakdown
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Day Off x2
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Training Load By Week
This plan works best with the following fitness devices: