20 Week Marathon Training Plan

Average Weekly Training Hours 03:47
Training Load By Week
Average Weekly Training Hours 03:47
Training Load By Week

This program benefits those who appreciate a diversified and easy to follow training program. Emphasis is placed on cross training, speed work, foam rolling and stretching in order to prevent injuries and enhance performance. Over these 20-weeks the user will follow an undulating, periodized plan with three-week builds followed by a recovery week.

Sample Day 2
0:45:00
Run: Easy 45

Easy Run, zone 2-3

Sample Day 4
0:30:00
Run: Easy 30

Easy Run, zone 2-3

Sample Day 5
0:20:00
Foam Rolling Routine

It is encouraged that Foam Rolling be performed in the morning and evening. Foam Roll slowly w/ focus on restrictions or 'knots' and awareness of areas of discomfort during activity (swimming, biking, running, xc, etc). Spend 3-5 minutes on each area, additional time may be needed for specific regions. Piriformis (sitting on FR w/ leg crossed over opp knee and leaning to the side of the crossed leg) Hamstrings Calves (focus on medial and lateral aspects as well) Quads (focus on medial and lateral aspects as well) IT-Band Adductors (align FR parallel to your torso and position your hip/knee at 90 on the FR) Lats (position the FR horizontal along the mid-upper region of your back, lean to the side of the lat being rolled)

Sample Day 6
1:00:00
6.67mi
Run: Endurance Build 60

Endurance build, 60-min, focus on form, cadence, and breathing

Sample Day 9
0:45:00
Run: Easy 45

Easy Run, zone 2-3

Sample Day 11
0:30:00
Run: Easy 30

Easy Run, zone 2-3

Sample Day 12
0:20:00
Foam Rolling Routine

It is encouraged that Foam Rolling be performed in the morning and evening. Foam Roll slowly w/ focus on restrictions or 'knots' and awareness of areas of discomfort during activity (swimming, biking, running, xc, etc). Spend 3-5 minutes on each area, additional time may be needed for specific regions. Piriformis (sitting on FR w/ leg crossed over opp knee and leaning to the side of the crossed leg) Hamstrings Calves (focus on medial and lateral aspects as well) Quads (focus on medial and lateral aspects as well) IT-Band Adductors (align FR parallel to your torso and position your hip/knee at 90 on the FR) Lats (position the FR horizontal along the mid-upper region of your back, lean to the side of the lat being rolled)

Adam Goodrich, CSCS, USAT, FMSC

Conservative training plans for endurance athletes in search of a program focused on preventing injuries. When you are injured, you have nothing. When you are functionally sound, you can optimize fitness, then achieve your training and race potential.
Use these plans to train strong and smart, and to keep time in your schedule for your friends and family.