Marathon Training Plan

I’ve had some people ask me what my specific Marathon Training plan is. I modified a 16 week beginner plan that I found on Runner’s World to fit into my basic Body For Life training schedule as well as my real life needs.

Here is how I will spend the next 19 weeks. Some of the shorter runs on weight lifting days may be modified to time spent on either a bike or elliptical to give my knees a break. I just joined our local fitness center to facilitate adding some cross training. But the basic schedule, especially the long runs, is fixed. I need to adjust this to add more uphill training since the marathon course has a number of long hills.

The abbreviations: UBWO (upper body work out), LBWO (lower body work out), TUT (total uphill time), HIIT (high intensity interval training also known as the 20 minute aerobic solution in the body for life book), AI (aerobic intervals; 2-3 minutes at faster pace but not hitting anaerobic).

Plan Edited: 5/23/05 based on expert feedback; one week of taper removed as this was thought to be too much. A second recommendation was to add Yasso 800’s. I’ll probably fit them in as recommended in the article for some of the HIIT plus days.

Maintenance running
Date Sat Sun Mon Tues Wed Thurs Fri total
5/21/2005 6 miles UBWO & 2 miles HIIT + 2 miles LBWO HIIT + 3 miles Full body 2 miles off 19
5/28/2005 8 miles UBWO & 2 miles HIIT + 2 miles LBWO HIIT + 3 miles Full body 2 miles off 21
6/4/2005 6 miles UBWO & 2 miles HIIT + 2 miles LBWO HIIT + 3 miles Full body 2 miles off 21
Modified Marathon Plan
Date Sat Sun Mon Tues Wed Thurs Fri total
6/11/2005 6 miles UBWO & 2 miles 4 miles, including 4:00 TUT LBWO 6 miles Full body 2 miles off 19
6/18/2005 7 miles UBWO & 2 miles 4 miles, including 4:00 TUT LBWO 6 miles Full body 2 miles off 20
6/25/2005 8 miles UBWO & 2 miles 4 miles, including 5:00 TUT LBWO 6 miles Full body 2 miles off 22
7/2/2005 9 miles UBWO & 2 miles 4 miles, including 5:00 TUT LBWO 6 miles Full body 2 miles off 23
7/9/2005 8 miles UBWO & 3 miles 4 miles, including 3×2:00 AI LBWO 4 miles Full body 3 miles off 22
7/16/2005 10 miles UBWO & 2 miles 5 miles, including 6:00 TUT LBWO 7 miles Full body 2 miles off 26
7/23/2005 12 miles UBWO & 2 miles 5 miles, including 6:00 TUT LBWO 7 miles Full body 2 miles off 28
7/30/2005 12 miles UBWO & 2 miles 5 miles, including 7:00 TUT LBWO 8 miles Full body 2 miles off 29
8/6/2005 14miles UBWO & 2 miles 5 miles, including 7:00UTUT LBWO 8 miles Full body 2 miles off 31
8/13/2005 10 miles UBWO & 2 miles 5 miles, including 3×3:00 AI LBWO 4 miles Full body 2 miles off 23
8/20/2005 16 miles UBWO & 2 miles 5 miles, including 8:00 TUT LBWO 9 miles Full body 2 miles off 34
8/27/2005 18 miles UBWO & 1 mile 5 miles, including 8:00 TUT LBWO 9 miles Full body 1 mile off 34
9/3/2005 20 miles UBWO & 2 miles 5 miles, including 9:00 TUT LBWO 10 miles Full body 2 miles off 39
9/10/2005 10 miles UBWO & 2 miles 5 miles, including 9:00 TUT LBWO 10 miles Full body 2 miles off 29
9/17/2005 5 miles UBWO & 2 miles 3 miles, including 3X3:00 AI LBWO 5 miles Full body 2 miles off 17
9/24/2005 2 mile jog Marathon UBWO 3 mile jog LBWO Full body 2 miles off 33