20 week Marathon training plan

Average Weekly Training Hours 00:47
Training Load By Week
Average Weekly Training Hours 00:47
Training Load By Week

Whatever your goal may be, this marathon training plan is for you. This training plan focuses on four runs each week. The weekly mileage starts at 22 and builds to a maximum of 41. The weekly long run will peak at 22 miles. These workouts are written clearly and easily understood with detailed descriptions. Whether you run with pace, heart rate or by feel, this plan will take you across the finish line!!

Sample Day 2
3mi
Easy jog, check cadence

On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 3
5mi
Hill intervals

After a warm up find a slight hill (5-6% grade) approximately 400 meters long. Then do 5 repeats up the hill at 10k pace. Jog or walk down the hill as recovery. Try to get faster up the hill each repeat. Finish the run with at 10 minute cooldown easy jog.

Sample Day 4
1:00:00
Crosstrain Day

Today is a crosstrain workout. Choose any activity that is not weight bearing. Examples are cycling, swimming, elliptical machine, etc. Maintain an aerobic pace throughout your session.

Sample Day 6
12mi
Long run-Beginner Marathon

Warm up with a 20 min jog, then run at steady pace. Cooldown 10 min easy. If you use a HR monitor, it is high zone 1 to zone 3. If you use a GPS device, this is zone 2. If you go by feel, (RPE), this is a 7 of scale of 1-10

Sample Day 7
4mi
Easy to moderate, rolling course

Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 9
3mi
Easy jog, check cadence

On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 10
5mi
Hill intervals

After a warm up find a slight hill (5-6% grade) approximately 400 meters long. Then do 6 repeats up the hill at 10k pace. Jog or walk down the hill as recovery. Try to get faster up the hill each repeat. Finish the run with at 10 minute cooldown easy jog.

Scott Iott
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Training Bible

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.