TRAINING PLAN Marathon · Advanced If you’re a veteran marathoner and want to fulfill your PR potential, train with Runner’s World, the worldwide authority on training and racing for more than four decades. This training plan is geared for a runner with at least three years of experience, who regularly logs 35 to 40 miles per week and has comfortably completed other marathons and shorter races. Each week features one day of rest and six days of running. That includes hill work, mile repeats, and Yasso 800s, plus race-pace runs and tune-ups to prep you for race day.
WEEK
1
2
3
4
5
6
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
4 Miles Easy
4 Miles Easy
6 Miles Hills
4 Miles Easy
6 Miles Easy
Rest
10 Miles LSD
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
4 Miles Easy
4 Miles Easy
6 Miles Hills
4 Miles Easy
6 Miles with 3 Miles at MP
Rest
12 Miles LSD
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
4 Miles Easy
4 Miles Easy
7 Miles Hills
4 Miles Easy
8 Miles with 4 Miles at MP
Rest
14 Miles LSD
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
4 Miles Easy
4 Miles Easy
7 Miles Hills
4 Miles Easy
8 Miles with 2 Miles at MP
Rest
10 Miles LSD
Day 29
Day 30
Day 31
Day 32
Day 33
Day 34
Day 35
3 Miles Easy
4 Miles Easy
8 Miles Hills
4 Miles Easy
8 Miles with 5 Miles at MP
Rest
16 Miles LSD
Day 36
Day 37
Day 38
Day 39
Day 40
Day 41
Day 42
6 Miles Easy
4 Miles Easy
8 Miles Hills
4 Miles Easy
8 Miles with 6 Miles at MP
Rest
18 Miles LSD
7
8
9
10
11
12
13
14
15
16
Day 43
Day 44
Day 45
Day 46
Day 47
Day 48
Day 49
4 Miles Easy
5 Miles Easy
9 Miles with Hill Repeats
4 Miles Easy
8 Miles with 6 Miles at MP
Rest
16 Miles LSD
Day 50
Day 51
Day 52
Day 53
Day 54
Day 55
Day 56
3 Miles Easy
4 Miles Easy
6 Miles Easy
4 Miles Easy
9 Miles with 4 Miles at MP
Rest
16 Miles LSD or Half Marathon
Day 57
Day 58
Day 59
Day 60
Day 61
Day 62
Day 63
Rest
5 Miles Easy
8 Miles with 3 x 1 Mile Repeats
5 Miles Easy
9 Miles with 7 Miles at MP
5 Miles Easy
20 Miles LSD
Day 64
Day 65
Day 66
Day 67
Day 68
Day 69
Day 70
Rest
5 Miles Easy
10 Miles with 6 x Yasso 800s
5 Miles Easy
10 Miles with 8 Miles at MP
5 Miles Easy
16–18 Miles LSD
Day 71
Day 72
Day 73
Day 74
Day 75
Day 76
Day 77
Rest
6 Miles Easy
10 Miles with 6 x Yasso 800s
6 Miles Easy
8 Miles with 6 Miles at MP
6 Miles Easy
22 Miles LSD
Day 78
Day 79
Day 80
Day 81
Day 82
Day 83
Day 84
Rest
6 Miles Easy
Mile Repeats: 10 Miles with 4 x 1 Mile
6 Miles Easy
12 Miles with 8 Miles at MP
6 Miles Easy
14 Miles LSD
Day 85
Day 86
Day 87
Day 88
Day 89
Day 90
Day 91
Rest
6 Miles Easy
10–11 Miles with Yasso 800s
7 Miles Easy
12 Miles with 8 Miles at MP
6 Miles Easy
23 Miles LSD
Day 92
Day 93
Day 94
Day 95
Day 96
Day 97
Day 98
Rest
6 Miles Easy
Mile Repeats: 9 Miles with 3 x 1 Mile
6 Miles Easy
10 Miles with 8 Miles at MP
6 Miles Easy
16 Miles LSD
Day 99
Day 100
Day 101
Day 102
Day 103
Day 104
Day 105
Rest
4 Miles Easy
8 Miles Easy
4 Miles Easy
8 Miles with 6 Miles at MP
3 Miles Easy
13 Miles LSD
Day 106
Day 107
Day 108
Day 109
Day 110
Day 111
Day 112
Rest
6 Miles Easy with 2 Miles at MP
Rest
3 Miles Easy
Rest
3 Miles Easy
Race Day
WEEK 1
Day 1, Monday · 4 Miles Easy Welcome to week one of the Runner’s World Marathon Plan for Advanced Runners. This week includes four easy runs, one day on hills, and one day of rest. On Sunday, your first long run will be 10 miles. You can incorporate cross-training into the program if you’d like. On easy days, cross-training should involve sustained aerobic effort with an activity such as cycling or using an elliptical trainer for the same amount of time you’d spend on the day’s mileage. Day 2, Tuesday · 4 Miles Easy Take your easy runs at a comfortable, conversational pace, about one to two minutes slower than your 5K pace. These days are meant to strengthen muscles, build endurance, and burn fat, but the key is to keep the effort conservative so you’re not worn out for the hard workouts ahead. Don’t go so hard that you’re sore tomorrow. Day 3, Wednesday · 6 Miles Hills Run six miles on the hilliest route you can find. Hills build leg and lung power and prepare you for speedwork later in training. You won’t feel fast going up hills, but you’ll feel strong. Day 4, Thursday · 4 Miles Easy If you’re an early morning runner, be sure to prep for your run the night before. Set your automatic coffeemaker to brew before you wake. Turn off the computer and TV at least 30 minutes before you hit the sack. And be sure to eat well: Have slow-digesting carbs such as broccoli, beans, and lentils. If you skip dinner or eat fast-digesting carbs like rice, bread, or sugary desserts, your glycogen levels will be depleted by morning, making it even harder to muster the energy to get out of bed. Day 5, Friday · 6 Miles Easy If you want to add miles, do it on an easy day. Don’t extend any run by more than one or two miles, or add miles on Saturday (the day before your long run). Day 6, Saturday · Rest Ideally, on rest days you should do no exercise at all. But it’s okay to cross-train with a no-impact activity like stretching, yoga, or swimming. Day 7, Sunday · 10 Miles LSD You may feel strong enough to go farther or faster than 10 easy miles, but it’s best to get in the habit of taking your long runs slow and steady. When you get up to the monster mileage later in training, with 18- and 20-milers, you’ll be glad you did!
WEEK 2
Day 8, Monday · 4 Miles Easy This is week two of training. After this week, race day will be 14 weeks away. You’ll have two easy runs, one hilly run, one day of rest, and a long run of 12 miles. You’ll also have your first marathon-pace run. Throughout the program, these goal-pace workouts will help you dial into the pace you hope to hit in the race. Keep in mind that this is not a license to race, but an opportunity to practice the specific pace you’d like to sustain on race day.
Day 9, Tuesday · 4 Miles Easy In this early stage, you’ll want to establish a routine that blends well with everything else in your daily life. Figure out what times of day are most convenient for running, and scout out some safe routes nearby that you can regularly take. Day 10, Wednesday · 6 Miles Hills Run six miles on the hilliest route you can find. Before charging a hill, do a shoulder check. Are they creeping up to your ears? If so, roll both of them forward and then backward to relieve tension, and keep them low and relaxed. Day 11, Thursday · 4 Miles Easy You can’t do much about distracted drivers on the road, but you can prevent your own gadgetry from contributing to an accident. If you are going to run with headphones, run with only one earbud in; you want to make sure that you can still hear outside noises, such as the sound of an approaching car. Day 12, Friday · 6 Miles with 3 Miles at MP 2 miles easy 3 miles at marathon pace 1 mile easy running Run two miles easy, then dial into your goal-marathon pace for three miles. Cool down with one mile of easy running. Today is your first marathon-pace run. This run gives you a chance to practice the speed you hope to hit in the race. With enough practice, your goal race pace will become your natural rhythm, so that on race day it will feel easy. Day 13, Saturday · Rest Mix up your terrain whenever you can; it will help you stay injury-free. Get off the road and onto grass, trails, cinder paths, and even dirt. Sandy beaches and grassy parks are great for building flexibility in your feet and ankles, and the soft surfaces absorb impact so your body doesn’t have to. Day 14, Sunday · 12 Miles LSD Even if you’re a confirmed solo runner, it’s a good idea to explore running with others. When you know someone is waiting for you, you’re not as likely to skip that day’s run at the last minute. Plus, you can venture farther afield and at odder hours than you’d feel comfortable doing alone. Make sure that your paces are compatible. You can challenge yourself with your faster friends on days when you want a harder workout, and hook up with your slower friends on your easy recovery days.
WEEK 3
Day 15, Monday · 4 Miles Easy Welcome to week three of training. After this week, race day will be 13 weeks away. Your quality workouts are a little longer this week but follow the same pattern. You’ll have three easy runs, one day on hills, a marathon-pace workout, one day of rest, and a long run. This week’s 14-miler is a big milestone, and it may be the first time you really feel that marathon training is officially under way. Make sure you set aside enough time in your schedule so you don’t feel rushed to finish the run and you have time to eat and rest afterward. Day 16, Tuesday · 4 Miles Easy Be particularly careful if you run before dawn or well into the evening—the same times when impaired drivers are on the road. People may be tired and not as attentive. In the early morning, especially during the colder months, look out for motorists who have not cleared frost from their windshields; they may not be able to see you clearly.
Day 17, Wednesday · 7 Miles Hills Run seven miles on the hilliest route you can find. When you’re powering up hills, watch your form. Accentuate your arm swing. Don’t make fists. Keep your hands loose, to help your whole body stay relaxed. Day 18, Thursday · 4 Miles Easy Be sure to stay safe while you’re on the road. Always assume that a driver can’t see you. Run against traffic so you can see approaching drivers and react to any mistakes they might make. Run only on roads with wide shoulders, and always be prepared to jump onto the sidewalk or shoulder of the road. Run with proper ID and carry a cell phone with emergency contact numbers taped to its back. Day 19, Friday · 8 Miles with 4 Miles at MP 2 miles easy 4 miles at marathon pace 2 miles easy running Do a two-mile warmup, then try to hit and hold your goal race pace (MP) for four miles. Cool down with two miles of easy running. Day 20, Saturday · Rest Most runners don’t have a problem pushing themselves. But when you’re focused on building endurance and speed, it’s easy to forget how important rest is. It’s when you’re not running that the muscle rebuilds itself and becomes stronger. If you don’t recover enough, you’ll break down more than you build up. Make your rest days count for more than just a day off by doing something you enjoy that you don’t have time for on your heavymileage days. Catch a movie or get a massage. Schedule a relaxing reward that you can use as an incentive to get through the next tough workout! Day 21, Sunday · 14 Miles LSD Do most of your long run at a relaxed pace. If you have the energy, pick it up to your goal marathon pace for the last two to three miles. This will help you simulate the fast finish you hope to make in the race.
WEEK 4
Day 22, Monday · 4 Miles Easy This is week four of training. After this week, race day will be 12 weeks away. You’ll have three easy days, one hilly run, a day of rest, and a marathon-pace workout. Your long run will drop back to 10 miles. You’ll have a cutback week every few weeks of training to keep you fresh and hungry to run, and to restore your energy before you begin building up mileage again. You may not feel that you need a break, but it’s best to get in the habit of taking one anyway. The respite will keep you healthy and injury-free, and fend off burnout. Day 23, Tuesday · 4 Miles Easy Avoid doing tough workouts like speedwork and long runs when you’re feeling stressed out. Mental fatigue can lower your tolerance for pain, and your endurance. If you’re feeling run down, the workout will seem harder. Reschedule a tough workout for a day when you know you’ll feel rested and upbeat, or run in the morning, before you get bogged down in the day. Day 24, Wednesday · 7 Miles Hills When you’re running downhill, shorten your stride, and focus on keeping your shoulders, hips, and feet aligned. It should almost feel like controlled falling.
Day 25, Thursday · 4 Miles Easy If you rely heavily on your GPS, iPod, or other piece of technical gear, try leaving it at home on one easy run each week. You’ll be surprised at how liberating it feels. You’ll be better able to tune in to how your effort feels while you’re running. Plus, having the confidence that you can run gadget free will help you get out the door or finish a run even when your gadgets break down. Day 26, Friday · 8 Miles with 2 Miles at MP 2 miles easy 4 miles at marathon pace 2 miles easy running Run two miles easy to warm up. Then dial in to your goal marathon pace and hold it for four miles. Cool down with two miles of easy running. Lateral motion wastes energy that could be helping you move ahead. So swing your arms in a mostly front-to-back motion, rather than side-to-side. Day 27, Saturday · Rest Running when you have a cold is usually fine, unless you have a fever, in which case you should stay in and rest. There’s evidence that running can improve circulation and reduce stress, boosting the immune system, so a run may help improve your symptoms. Take extra care to stay hydrated and dress appropriately when you go out. Pay attention to how your symptoms are affected by the run, and take a day off if they worsen. Day 28, Sunday · 10 Miles LSD At some point during marathon training, you’re bound to experience chafing, a red, raw rash that can bleed, sting, and be painful to the touch. To prevent chafing, wear wick-away, seamless, tagless gear. And make sure it fits right. Extra material in a baggy shirt can cause irritation; a too-snug sports bra can dig into the skin. Apply sports lube or a bandage to trouble spots before you run. Moisturize the area after you shower. To treat chafing, wash the area with soap and water, apply an antibacterial ointment, and cover it with a bandage.
WEEK 5
Day 29, Monday · 3 Miles Easy This is week five of training. After this week, race day will be 11 weeks away. You will have three easy runs, a marathon-pace workout, a rest day, and one day on the hills. Your long run will be 16 miles. If you’d like, you can incorporate strides into your run. Strides activate fast-twitch muscle fibers, improve coordination and leg turnover, and prep the body for speedwork. Near the end of today’s run, gradually accelerate over 100 meters until you reach 90 percent of all-out effort. Hold that effort for five seconds, then smoothly decelerate. Walk to recover. Repeat this cycle twice more, then cool down. The exact distance of each stride is not critical. Day 30, Tuesday · 4 Miles Easy If you have to switch around your workout routine because of schedule conflicts, be patient as you make the transition. It takes a few weeks to fully adjust to a time change. Don’t be surprised if you feel tired when you’re running at your new time. Stick with it. Your body will adjust. Day 31, Wednesday · 8 Miles Hills Regular massages can be valuable during training, because they can hasten your recovery and help keep you injury-free. A good massage therapist will zero in on your tightest muscles. Find a specialist in sports massage who has experience working with marathoners.
Day 32, Thursday · 4 Miles Easy Treadmills can be a saving grace when the weather is bad or you can’t get your run in during daylight hours. But if you’re preparing for a race, be sure to plan for some transition time when you can do some running outside. You need to be ready to contend with wind, heat, rain, and uneven terrain, all of which can impact your race performance. Day 33, Friday · 8 Miles with 5 Miles at MP 2 miles easy 5 miles at marathon pace 1 mile easy running Run two miles easy to warm up. Then ramp up to your goal-marathon pace (MP) and hold it for five miles. Cool down with one mile of easy running. When you’re on the road, be sure to stay safe. Don’t assume that a driver sees you. Run against traffic so you can see and react to any mistake an advancing motorist might make. During group runs, go single file when cars need to pass. Day 34, Saturday · Rest Icing achy areas can decrease pain and inflammation and enhance healing. Leave the ice on for 15 to 20 minutes, but be sure not to apply ice for more than 20 minutes, or you’ll risk frostbite. If your skin looks red, it’s a warning sign that you’re pushing it. Remove the ice once you feel numbness. To maximize the benefits, ice five times a day with at least 45 minutes in between. This keeps tissue temperature low to minimize inflammation. Day 35, Sunday · 16 Miles LSD While the rush of endorphins you get from exercise can be the perfect antidote to stress, running when you’re really wound up can lead to more problems. To combat stress-induced tightness, start off with a five-minute walk. Gradually pick up the pace. Conjure up an image of the last time you smiled when you were running and do everything you can to mimic that run.
WEEK 6
Day 36, Monday · 6 Miles Easy This is week six of training. After this week, race day will be 10 weeks away. This week, you’ll have three days of easy runs, one hilly run, a marathon-pace workout, and one day of rest. On Sunday, your long run will stretch to 18 miles. Day 37, Tuesday · 4 Miles Easy The important factor in easy runs is how you feel. These runs should feel smooth and comfortable, as if you could go forever. If you’re huffing and puffing, you’re going too fast. Day 38, Wednesday · 8 Miles Hills Running uphill strengthens your glutes, hip flexors, hamstrings, calves, and Achilles tendons more than flat running does, and it uses more upper-body muscles. It’s often called resistance training, because you’re fighting the resistance of the slope. Day 39, Thursday · 4 Miles Easy If you’re struck with a side stitch while running, slow down and change your breathing pattern. Take quick, shallow breaths for a minute or two, then switch to deep breaths for a minute. Keep running slowly for another quarter to half mile. If the pain doesn’t subside by then, stop, get off the road, and stretch, bending to the side opposite the stitch.
Day 40, Friday · 8 Miles with 6 Miles at MP 1 mile easy 6 miles at marathon pace 1 mile easy running You’ll continue to build on your race-pace runs this week. Warm up with one mile of easy running. Dial into your goal pace and hold it for six miles. Cool down with one mile of easy running. It’s a good idea to include some abdominal work in your training program, in order to safeguard your hips, core, and lower back, which can take a beating on the downhills. Day 41, Saturday · Rest Be sure to cool down, even on short runs. If you stop abruptly, you may feel weary and lightheaded. Slow your pace in the final mile of your run, then walk for a few minutes before stopping. Stretch and ice trouble spots right away for the most benefit. Muscles are most pliable and inflammation is at its peak right after running. Day 42, Sunday · 18 Miles LSD You may have to dash from your run to the rest of your day, but it’s important to make time for a postrun routine especially after long runs. Within an hour of finishing your run, consume a snack with a carbs-to-protein ratio of 4:1 to refill your glycogen stores and repair your muscles.
WEEK 7
Day 43, Monday · 4 Miles Easy This is week seven of training. After this week, race day will be nine weeks away. You’ll have three days of easy running, a marathon-pace workout, and a rest day. Your long run will drop back to 16 miles. On Wednesday, you’ll try hill repeats, which help develop your leg strength and prepare you for the speedwork that’s ahead. While you can do this workout on asphalt, a grass or dirt surface is less stressful to your body. As your mileage increases, your feet tend to swell, so you may want to consider going a half size up in your favorite pair for the second half of your training program. Running shoes should feel good and fit right out of the box. Wear them around the house for a few days so that the sockliner can begin conforming to the shape of your foot. Then do some shorter runs in the shoes so you get used to how they feel. Do at least eight to 10 runs in your new shoes before race day. Day 44, Tuesday · 5 Miles Easy If you want to shed your watch or heart-rate monitor, you can use the “talk test” to measure your effort. Studies have shown that it’s an accurate way to gauge your exercise intensity. If most of your running feels comfortable and you’re able to talk in full sentences without huffing and puffing, you’re probably working at the right intensity, a steady aerobic level, which translates to approximately 65 percent of your maximum heart rate. At this level, you can burn calories, improve your cardiovascular fitness, increase your endurance, and get all the other health benefits that go along with training. Day 45, Wednesday · 9 Miles with Hill Repeats Hill repeats are a perfect way to cap off the hill work that’s made you strong in the past few weeks, and to help you transition to speedwork next week. Here’s how to do them: Find a hill that will take you at least two minutes to climb, and mark off a short segment, or repeat, about halfway from the bottom. Your long repeat will be from the base to the top. After a two-mile warmup, run up to the short mark three or four times, jogging back down to recover in between. Then run up to the top three or four times, jogging back down to the short mark, and sprinting to the bottom. Finish with three or four sprints up to the short mark. Cool down with two miles of easy running.
Day 46, Thursday · 4 Miles Easy If you have to miss a run or cut a workout short, don’t accelerate the pace and distance of your remaining workouts in an effort to “catch up.” That’s a recipe for injury. A few missed miles won’t make or break your race. Stick to the plan as best you can, and don’t be afraid to reset your racing goals if necessary. Day 47, Friday · 8 Miles with 6 Miles at MP 1 mile easy 6 miles at marathon pace 1 mile easy running Even if you’re not hungry after tough runs, it’s important to eat within a half hour of your workout to bounce back strong. Make sure to have a snack with a carbs-to-protein ratio of 4:1. Day 48, Saturday · Rest Trying to cut calories while you train? Eat nutrient-dense, fiber-rich foods (which fill you up), such as sweet potatoes or beans, in place of pasta and bread. And reduce discretionary calories by drinking less soda or wine, eating fewer desserts, and cutting out snacks when you’re not hungry. Day 49, Sunday · 16 Miles LSD If possible, start planning the course of you long run to be similar in elevation change to the marathon you are running.
WEEK 8
Day 50, Monday · 3 Miles Easy After this week, you’ll be halfway through training. Race day will be eight weeks away! This week you’ll have four easy runs, a marathon-pace workout, and one day of rest. Your long run will stay at 16 miles. On Sunday, instead of a typical long run, you have the option of doing a half marathon. Jumping into a race during training is a great way to meet other runners, see a new route in your area, and rev up your routine. Just be sure not to get swept up in the competitive vibe at the starting line and go out too hard. Save your strength for your main event. Day 51, Tuesday · 4 Miles Easy When following another runner, look at the shoulders and not the feet. It will be easier to maintain position. Stay behind the runner and just off his or her shoulder, to avoid any potential tangles of feet and legs. Day 52, Wednesday · 6 Miles Easy Need a quick energy boost before your run? Aim for 150 calories. Try hummus and carrots, a packet of instant oatmeal, dried dates, an orange, applesauce, pudding, or cereals with less than two grams of fiber per serving. If you can’t stomach anything, have eight to 16 ounces of sports drink. Day 53, Thursday · 4 Miles Easy Find out what brands and flavors of gels and sports drinks will be served at the race, and bring them along for your long training runs. Mile 20 of your big event is the wrong time to upset your stomach with something new.
Day 54, Friday · 9 Miles with 4 Miles at MP 2 miles easy 4 miles at marathon pace 3 miles easy running Do a two-mile warmup, then dial into your marathon-goal pace and hold it for four miles. Cool down with three miles of easy running. Maintaining a cool, relaxed expression signals to the rest of your body that things are going smoothly. Relaxing key parts of your body—particularly your facial muscles—is important when you’re digging deep. The energy spent on tensing those muscles takes energy from the ones you need to run. Day 55, Saturday · Rest Next week you’ll be headed to the track, and it will become extra important to make sure you’re training at the right pace to achieve your racing goal. You don’t want to overtrain or get injured before you reach the start. And you don’t want to finish your big race feeling as though you could have given more. To find your appropriate training paces, check out the training calculator at runnersworld.com/tools. Day 56, Sunday · 16 Miles LSD or Half Marathon Today you have an option: You can do a typical 16-mile long run or enter a half marathon race. You can also insert a four-mile tempo run between six and 10 miles. At any time during training, entering a race can help you test out your pacing, mental strategy, fueling, and gear in conditions that simulate what you’ll face in your goal event. You can use the race to practice your goal marathon pace. This lets you judge how close you are to race ready, and whether your workouts have been effective.
WEEK 9
Day 57, Monday · Rest This is week nine of training. After this week, race day will be seven weeks away. In addition to three easy days, a rest day, a marathon-pace run, and a long run, you’ll head to the track for your first speed session: mile repeats. It’s best to do your speedwork at a track, because it’s flat and provides the most accurate measure of distance. If you don’t have access to a local track, you can use a treadmill or a one-mile stretch of road. Day 58, Tuesday · 5 Miles Easy Hard training taxes your immune system, leaving you susceptible to colds and worse. Reinforce your defenses with probiotics—live, “good” bacteria available in dietary supplements and foods such as yogurt, cultured milk products, miso, and tempeh that maintain a healthy balance of microorganisms in the digestive system. In studies, elite runners who took probiotic supplements had fewer and less severe cough and cold symptoms. Look for items containing the Live & Active Culture Seal. Or try a supplement containing active bacteria. Day 59, Wednesday · 8 Miles with 3 x 1 Mile Repeats 2-mile warmup 3 x 1 mile at 10K pace with 800-meter recovery 2-mile cooldown Today you’ll do repeats of 3 x 1 mile and run 8 miles total. After a two-mile warmup, run one mile at your 10K pace, jog two laps around the track (or 800 meters) for recovery, and repeat this cycle two more times. Cool down with two miles of easy running. To figure out your 10K pace, use our training calculator at runnersworld.com/tools.
Day 60, Thursday · 5 Miles Easy Even if it seems cloudy outside, don’t neglect to wear sunscreen. Use a product that has an SPF of at least 30 that is labeled “broad spectrum” and protects against UVA and UVB rays, the two most damaging forms of ultraviolet light. Rub on the product at least 20 minutes before you go out, and reapply every two hours while you’re out—even if it’s a sweat-proof formula. Day 61, Friday · 9 Miles with 7 Miles at MP 1 mile easy 7 miles at marathon pace 1 mile easy running Do a one-mile warmup, then try to hit your goal marathon pace and hold it for seven miles. Cool down with one mile of easy running. Day 62, Saturday · 5 Miles Easy It’s best to deal with a blister before it becomes painful enough to throw off your gait. Covering it with a Band-Aid or moleskin is ideal. But if home or an aid station is miles away, adjust your laces. Tightening them could stop heel slippage (a common cause of blisters); loosening them could take pressure off a hot spot. Day 63, Sunday · 20 Miles LSD If you want to shake up your long-run routine, try to do this 20-miler as a negative split. Run at your regular longrun pace for the first 10 miles, then gradually accelerate the pace every few miles until you’re running 20 to 30 seconds per mile faster than you did in the first half. This will help you learn how to close fast on tired legs. And it’s a great confidence builder.
WEEK 10
Day 64, Monday · Rest This is week 10 of training. After this week, race day will be six weeks away. On Wednesday you’ll do Yasso 800s, which have become famous for boosting fitness and predicting marathon finishing times. This week you’ll also do a longer marathon-pace run and a 16- to 18-mile long run. To balance out all that hard work, you’ll have one rest day and three short, easy runs. Day 65, Tuesday · 5 Miles Easy As you get deeper into training and need more recovery, it’s more important than ever to eat the foods that will help you run your best and heal fast afterward. Be sure to toss these foods in your cart: almonds, eggs, sweet potatoes, whole-grain bread, oranges, black beans, mixed greens, frozen mixed berries, and dark chocolate. Day 66, Wednesday · 10 Miles with 6 x Yasso 800s 2-mile warmup 6 x 800 meters with 400-meter recovery jogs 2-mile cooldown Today you’ll do 6 x 800 meters and cover nearly 10 miles total. After a two-mile warmup, run an 800-meter repeat (two laps around a track, or a half mile). To recover, jog or walk 400 meters (one lap, or a quarter mile). Repeat this cycle five more times. Try to run the repeats in a time that’s “equal” to your marathon time. That is, if you’re shooting for a 3:10 marathon, try to run each 800-meter repeat in three minutes and 10 seconds. Cool down with two miles of easy running.
Day 67, Thursday · 5 Miles Easy If you want to fend off sniffles and sneezes, be sure to get your z’s. Studies have shown that runners who sleep an average of less than seven hours a night are more likely to get sick than those who average eight hours or more. Hormones that boost immunity are released during sleep. This is especially important when you’re stepping up training, as that can take a toll on the immune system. Day 68, Friday · 10 Miles with 8 Miles at MP 1 mile easy 8 miles at marathon pace 1 mile easy Do a one-mile warmup, then try to hit your goal marathon pace and hold it for eight miles. Cool down with one mile of easy running. Day 69, Saturday · 5 Miles Easy Once you’ve been running for longer than an hour, your body starts to use up its glycogen stores, limiting fuel for your muscles and your brain. Having 30 to 60 grams of carbs every hour after the first hour you’re out can improve speed and endurance. Try an energy gel or 16 ounces of sports drink. Day 70, Sunday · 16–18 Miles LSD Once again, ice baths can reduce soreness and inflammation after a long run. Cold therapy constricts blood vessels, which reduces swelling and inflammation, so you feel better faster. Here’s how to take an ice bath: Fill a tub with two to three bags of crushed ice. Add enough water so that you will be covered nearly to the waist when you sit in the tub. To reduce your discomfort, before getting in the tub, put on a warm hat and jacket. You might even use neoprene booties, or drink some hot tea while you’re in there. It’s a good idea to have some entertaining reading materials, too. You should stay in the bath for 10 to 20 minutes.
WEEK 11
Day 71, Monday · Rest This is week 11 of training. After this week, race day will be five weeks away. You’ll have three easy runs, one rest day, a marathon-pace workout, and a trip back to the track for Yasso 800s. Your long run will be 22 miles. With all the tough work this week, be sure to take your easy days easy. And on your rest day, it’s best to do no exercise at all—even if you usually cross-train on those days. Save your energy for your big workouts, so you can give them your all and reap the benefits of your hard work. Day 72, Tuesday · 6 Miles Easy To get to the starting line feeling healthy and strong, it’s important to nip negative thinking in the bud. When negative thoughts arise, touch your watch and imagine hitting a reset button. So if you’re climbing a hill and you start obsessing over how slow you’re going, hit reset. Then switch your focus to how strong your hamstrings feel as they carry you up the incline.
Day 73, Wednesday · 10 Miles with 6 x Yasso 800s 2-mile warmup 8 x 800 meters with 400-meter recovery jogs 2-mile cooldown Today you’ll do 6 x 800 meters and cover about 10 miles total. After a two-mile warmup, run an 800-meter repeat (two laps around the track, or a half mile). To recover, jog or walk 400 meters (one lap, or a quarter mile). Repeat this cycle seven more times. Try to run the repeats in a time that’s “equal” to your marathon time. That is, if you’re shooting for a 3:30 marathon, try to run each 800-meter repeat in three minutes and 30 seconds. Cool down with two miles of easy running. Day 74, Thursday · 6 Miles Easy If you feel the doldrums setting in, your route may need a refresher. Establish a mission for every run. Run to get a cup of coffee, do your regular neighborhood loop in reverse, or have someone drop you off four miles away so you can run home. Mixing up the routine will make training feel more like an adventure and help you stay revved up for race day. Day 75, Friday · 8 Miles with 6 Miles at MP 1 mile easy 6 miles at marathon pace 1 mile easy It’s often during the Monster Month that aches and pains kick into high gear. Don’t go into denial because you’re afraid whatever’s ailing you will mean a layoff. Instead, deal with it immediately. If it hurts throughout two consecutive runs, visit a specialist. Start out with a sports podiatrist or sports orthopedist. Be sure to see someone who has experience working with runners. Day 76, Saturday · 6 Miles Easy If you feel stiff or sore at the beginning of your run but it fades once you warm up, it’s probably delayed-onset muscle soreness from your last hard workout. If the discomfort gets worse as you run, you may have an injury. Stretching, icing, massage, and backing off your mileage might help. If they don’t, see a sports-medicine specialist. Be sure to see a doctor who has experience working with marathoners. Take along your running shoes and training log when you go to help the doctor make an accurate diagnosis. Day 77, Sunday · 22 Miles LSD Treat one of your long runs as a race simulation. Keep the pace comfortably slow, but do everything else as if it’s race day. Run at the same time of day and on similar terrain. Wear the gear you plan to race in. And mimic the eating and drinking plan that you aim to follow before and during the race. This rehearsal can reveal a problem that you can correct, and will make the race seem less daunting.
WEEK 12
Day 78, Monday · Rest This is week 12 of training. After this week, race day will be one month away. This week you head to the track for mile repeats. You also have three easy runs, a marathon-pace workout, and one day of rest. Your long run drops back to 14 miles.
Day 79, Tuesday · 6 Miles Easy Running your best often means going all out, but certain pains are warning signs you shouldn’t ignore. Stop if you have sharp, sudden foot, shin, or hip pain that worsens as you run; it could be a sign of a stress fracture. And beware of any pain that causes you to change your form; it could signal a strain that needs medical attention. Day 80, Wednesday · Mile Repeats: 10 Miles with 4 x 1 Mile 2-mile warmup 4 x 1 mile at 10K pace with 800 easy run recovery 2-mile cooldown Today you’ll do repeats of 4 x 1 mile and run about 10 miles total. After a two-mile warmup, run one mile at your 10K pace, jog two laps around the track (or 800 meters) for recovery, and repeat this cycle three more times. Cool down with two miles of easy running. To figure out your 10K pace, use our training calculator at runnersworld.com/tools. Day 81, Thursday · 6 Miles Easy Running when you’re tense or angry can cause injury. When you’re under a great deal of stress, your energy levels get sapped, and you can’t recruit muscles as effectively or react as quickly. To combat stress-induced tightness, start off with a five-minute walk, then gradually pick up the pace and transition to your planned workout. Day 82, Friday · 12 Miles with 8 Miles at MP 2 miles easy 8 miles at marathon pace 2 miles easy running Run two miles to warm up. Ramp up to your goal marathon pace and hold it for eight miles. Cool down with two miles of easy running. Training helps prepare your body for the race, but it also builds confidence—and your hardest training will give you the most confidence. So even when you’re the most tired, remember that the tough stuff will make you stronger for the race. Day 83, Saturday · 6 Miles Easy If you need to recharge your routine, map out a new route. Trying new courses will introduce your body to different elevations and liven up your staid routine. Check out our routefinder at runnersworld.com/routes. Day 84, Sunday · 14 Miles LSD Though you’ll probably feel strong enough to add more miles, it’s important to stop at 14. Save your energy for next week’s long run—your last one before heading into the taper.
WEEK 13
Day 85, Monday · Rest This is week 13 of training. After this week, race day will be just three weeks away. This is your last big push before the taper. You’ll have one session at the track with Yasso 800s, three days of easy running, one marathon-pace run, and a day of rest. Your last long run will be 23 miles. Day 86, Tuesday · 6 Miles Easy Keep your head up while you run. How you hold your head sets up your overall posture and determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back and bring them into alignment.
Day 87, Wednesday · 10–11 Miles with Yasso 800s 2-mile warmup 8-10 x 800 meters with 400-meter recovery 2-mile cooldown. Today you’ll do 8 x 800 meters and cover 10 miles total. After a two-mile warmup, run an 800-meter repeat (two laps around the track, or a half mile). To recover, jog or walk 400 meters (one lap, or a quarter mile). Repeat this cycle seven to nine more times. Try to run the repeats in a time that’s “equal” to your marathon time. That is, if you’re shooting for a 3:30 marathon, try to run each 800-meter repeat in three minutes and 30 seconds. Cool down with two miles of easy running. Day 88, Thursday · 7 Miles Easy Let your body be boss; don’t be a slave to the schedule. When you wake up feeling fatigued or sluggish or just hurting, shorten the run, cut out a repeat (or two), cross-train, or take a rest day. Taking time off when you need it will help you stay fresh and psyched up. Day 89, Friday · 12 Miles with 8 Miles at MP 2 miles easy 8 miles at marathon pace 2 miles easy Today is an extended marathon-pace run. Run two miles to warm up. Ramp up to your goal pace and hold it for eight miles. Cool down with two miles of easy running. Black toenails frequently plague marathoners. Shoes that are too tight can cause the problem; try a half size larger or a higher toebox. And if you do have black nails, there’s no need to worry: The black part will grow out or fall off in a few months. Day 90, Saturday · 6 Miles Easy Your last big long run before the taper is tomorrow, so you may want to make it happen around the same time your race is scheduled to start. Most runners get their long runs done early, but many races don’t start until midmorning or even later. The timing will affect your fueling, hydration, and bathroom strategies, all of which could have a big impact on your finishing time on race day. Day 91, Sunday · 23 Miles LSD Just focus on finishing. Remember, this is your last major long run. When you reach the end, it’s time to ease off.
WEEK 14
Day 92, Monday · Rest This is week 14 of training. After this week, race day will be two weeks away. You have three easy runs, one last speed session (mile repeats), one marathon-pace run, and one rest day. Your long run will drop back to 16 miles. You’re fully into the taper now, so remember: Rest, don’t rust. Many marathoners make the mistake of tapering too much, and they end up feeling sluggish heading into the race. This week’s workouts will keep your fitness level sharp. Just don’t do more; you want to steer clear of injury.
Day 93, Tuesday · 6 Miles Easy Keep in mind that while the training calculator is a useful tool, there are limits to it. The marathon goal time it predicts assumes that training goes perfectly, that you taper and arrive at the starting line injury-free, and that the weather conditions are ideal on race day. If you are injured, miss weeks of training, or it’s hot on race day, your results are going to be quite different from what the training calculator predicts. Day 94, Wednesday · Mile Repeats: 9 Miles with 3 x 1 Mile 2-mile warmup 3 x 1 mile at 10K pace with 800-meter recovery 2-mile cooldown Today you’ll do repeats of 3 x 1 mile and cover nearly nine miles total. After a two-mile warmup, run one mile at your 10K pace, jog two laps around the track (or 800 meters) for recovery, and repeat this cycle two more times. Cool down with easy running. To figure out your 10K pace, use our training calculator at runnersworld.com/tools. Day 95, Thursday · 6 Miles Easy For a lot of runners, the taper is the toughest part of the training cycle. Phantom pains crop up during the final weeks before the race, and it’s hard to know whether they’re real or just the result of shaky nerves. A massage can help relieve any prerace discomfort while helping you relax. Day 96, Friday · 10 Miles with 8 Miles at MP 1 mile easy 8 miles at marathon pace 1 mile easy running If you have chronically sore, tight hamstrings, sitting for long periods of time can make it worse. When you’re at the office, stand as much as possible to keep your muscles loose. Day 97, Saturday · 6 Miles Easy As the race draws near, you’ll want to steer clear of germs. If the weather allows, get outside rather than hitting the gym. You’re better off exercising in fresh air rather than touching machines that sick people have touched. Do more waving and less hand-shaking, and carry hand sanitizer with you to the race expo. Day 98, Sunday · 16 Miles LSD As you’re heading into the final few weeks of training, it’s a good time to review your goals. Set as many goals or as few as you like, but make sure they’re yours. Some objectives grow in importance during the course of training; others diminish or disappear altogether. It’s important to reconnect with the reasons that are driving you on this final push to the finish line.
WEEK 15
Day 99, Monday · Rest This is week 15 of training. After this week, race day will be one week away. This week you’ll have four easy runs, a day of rest, and a marathon-pace workout. Your long run will be just 13 miles. Resist the temptation to do more-–you’ve done all the hard work of training to get fit. Now’s the time to let your body adapt to the training stresses so that you can show up at the starting line strong, energized, and ready to run your best.
Day 100, Tuesday · 4 Miles Easy Training for a marathon isn’t like cramming for a test. Doing more miles than you’re used to in the last few weeks will hurt, not help, your race. Draw strength from the hard work you’ve put in. Day 101, Wednesday · 8 Miles Easy It’s normal to feel “off” during the taper. As you reduce your mileage, you have time to obsess over every stiff joint and unfamiliar sensation. And tapering can make you feel weak, creating anxiety that can lead to an upset stomach. Think of each symptom as a sign that your body is recovering and preparing to race. Fill your newfound free time with nonrunning activities that allow you to rest your body while keeping your mind occupied. Day 102, Thursday · 4 Miles Easy There are steps you can take to avoid midrace mishaps. If you tend to stiffen up after pit stops, keep your breaks brief—two minutes at most. While taking water, walk rather than coming to a complete stop. Start back up slowly; don’t resume your prior pace right away. Day 103, Friday · 8 Miles with 6 Miles at MP 1 mile easy 6 miles at marathon pace 1 mile easy As you move through your marathon-pace run today, give some thought to how you’ll handle refueling during the race. Smoothly getting through the aid stations takes practice. Head straight for the last table at each water stop. You’ll avoid the crush of other runners. Once you have your cup, pinch the top together to form a spout. You’ll be able to sip spill-free, without interrupting your race. Day 104, Saturday · 3 Miles Easy During the taper, back off from cross-training as well. Make sure your easy runs are truly easy. Day 105, Sunday · 13 Miles LSD Stick to your plan and what you’ve practiced during your buildup. Now isn’t the time to start doing something new just because someone insists you should. Feel comfortable with what has worked for you.
WEEK 16
Day 106, Monday · Rest Take the three rest days on the schedule, and do short, easy runs on the other days. Be sure to eat right, and iron out all your race-day logistics as soon as possible, so you can enjoy your big weekend. In this final week before the race, don’t try anything new. From now until after you cross the finish line, use the fuel, gear, and mental strategies that have worked for you during training. Rest as much as you can, do the final training runs on the schedule, and resist the urge to cram in extra miles. Make an extra effort to stay hydrated and eat healthy this week; stick to the foods you know you digest well and that keep you energized for your runs. If you’re feeling antsy, catch up with friends, see some movies, or get to that stack of magazines that have been piling up. Whatever you do, don’t do any new activities. Even if it seems like a gentle activity, like yoga, now is the time when you’re most vulnerable to injury. Day 107, Tuesday · 6 Miles Easy with 2 Miles at MP 2 miles easy 2 miles at marathon pace 2 miles easy Today is your final race-pace run. Warm up with two miles of easy running, then ramp up to your goal-marathon pace for two miles. Cool down with two miles of easy running.
Day 108, Wednesday · Rest In these final days before the race, it’s perfectly normal to feel some jitters. Try to mentally rehearse everything going smoothly on race day. Visualize yourself passing each mile mark feeling strong, and crossing the finish line with a smile on your face. You should feel proud that you were brave enough to take on the challenge of training for a marathon. By next week, you will have covered a distance that once seemed impossible. Day 109, Thursday · 3 Miles Easy As much as possible, try to keep your life stresses to a minimum. Get work projects under control; try to cut back on late nights out. Most of all, stay off your feet; save museum tours and shopping sprees for after the marathon, and don’t spend hours at the expo the day before the race. Day 110, Friday · Rest Rather than fixate on getting a good night’s rest the evening before a race, concentrate on getting one tonight. Banking some quality rest will relax and prepare you more than the z’s you get the eve of your race, when you may be too restless and excited to sleep. Day 111, Saturday · 3 Miles Easy This run is more for your mind than for your body. You may be nervous that you’ve rested too much, but you have done enough. Just burn off your nervous energy, and shake out the muscles for tomorrow’s race. Eat light meals throughout the day, and finish your dinner relatively early. Having a big meal late can keep you from getting to sleep. Day 112, Sunday · Race Day It’s race day. Good luck! When the starting gun goes off, try to hold back for the first few miles before settling into your goal race pace. You can use the energy you save early to surge in the final miles. Thank you for training with Runner’s World. Check out our training plans for 5Ks, 10Ks, half marathons, and the postseason.
Advanced Marathon Plan Runner’s World · Plan ID #306-4 Copyright © Rodale Inc.
