P & D Marathon Plan - 55 - 70 miles per week (18 weeks)

Training Load By Week
Training Load By Week

This is an advanced marathon plan for experienced runners looking to improve their marathon time. Runners taking on this plan should be used to running up to 60 miles per week, and must be able to cope with a high volume of milage.

Sample Day 3
11mi
Medium / Long Run - 11 miles

11 miles at Marathon Pace + 60/75 secs

Sample Day 4
5mi
Recovery Run: 5 miles

5 at a very easy pace
(MP +75/90 secs)

Sample Day 5
9mi
General Aerobic: 9 miles

MP + 30/45 secs

Sample Day 6
5mi
Recovery Run: 5 miles

5 at a very easy pace
(MP +75/90 secs)

Sample Day 7
15mi
Long Run 15 miles

MP +30/45 secs

Sample Day 9
8mi
Gen Aerobic & Speed 8 miles, 10 x 100

8 miles at MP +30/45
100's as strides

Sample Day 10
12mi
Medium / Long Run - 12 miles

12 miles at Marathon Pace + 60/75 secs

Dan Holmes
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Profile PT

My areas of expertise are in Cycling power training, running program prescription and functional strength programming. My goal is to make you swim, bike and run smarter and faster!