Marathon Training Schedule

Date Wk Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Nov 28 - Dec 4 1 XT 6M w/ strides XT 12M 5M w/ strides 6M w/ 4 x 1/2 repeats XT 29
Dec 5 - 11 2 7M w/ 4 tempo XT 14M XT 6M w/ 4 x 1/2 repeats 8M 4M 39
Dec 12 - 18 3 7M w/ 5 x 1/2 repeats XT 16M REST 9M w/ 5 tempo 5M w/ strides 5M 42
Dec 19 - 25 4 REST 7M w/ 5 x 1/2 repeats  XT 14M 5M w/ strides 9M w/ 5 tempo (xmas) 35
Dec 26 - Jan 1 5 16M REST 4M 9M w/ 5 tempo 4M w/ strides 7M w/ 5 x 1/2 repeats 4M 44
Jan 2 - 8 6 7M XT 18M XT 4M 10K RACE + 2M Binghamton 10am 7M 44
Jan 9 - 15 7 9M w/ 6 x 1/2 repeats XT 16M XT 4M  10K RACE + 3M Binghamton 10am 6M 44
Jan 16 - 22 8 9M w/ 6 x 1/2 repeats REST 18M REST 4M 10K RACE + 4M Binghamton 10am 7M 48
Jan 23 - 29 9 7M w/ 6 x 1/2 repeats XT 15M XT 4M 10K RACE + 4M Binghamton 10am 4M 40
Jan 30 - Feb 5 10 9M w/ 7 x 1/2 repeats XT 18M XT 4M w/ strides 11M w/ 10K tempo 6M 48
Feb 6 - 12 11 9M w/ 7 x 1/2 repeats XT 20M XT 4M  9M w/ 5 tempo 7M 49
Feb 13 - 19 12 4M 18M REST XT 8M REST REST 30
Feb 20 - 26 13 REST XT REST XT REST 8M REST 8
Feb 27 - Mar 5 14 9M w/ 7 x 1/2 repeats XT 20M XT 4M 11M w/ 10K tempo 5M 49
Mar 6 - 12 15 9M w/ 7 x 1/2 repeats XT 21M XT 4M w/ strides 7M w/ 4 tempo 5M 46
Mar 13 - 19 16 7M w/ repeats XT 18M XT 4M w/ strides 9M w/ 5 tempo 5M 43
Mar 20 - 26 17 9M w/ repeats  REST 9M w/ 5 tempo 5M 4M w/ strides 20M REST 47
Mar 27 - April 2 18 7M w/ repeats XT 4M XT 4M w/ strides REST Skunk Cabbage 13.1M Ithaca 28
April 3 - 9 19 5M XT 5M w/ repeats XT 6M w/ 4 tempo REST 5M RACE 21
April 10 - 16 20 8M XT 4M w/ repeats XT 5M REST 2M 19
April 17 21 Boston Marathon noon             26.2