Marathon Training Schedule

HMP

0:11:30

Speedwork

Time Goal

Time Var.

Tempo Pace

0:11:15

200m

0:01:17

0:01:15

400m

0:02:34

0:01:15

LR Pace

0:12:00

600m

0:03:51

800m

0:05:13

0:01:05

0:00:15

1000m

0:05:51

1200m

0:06:29

0:00:45

0:00:30

1600m

0:10:45

0:00:45

2000m

0:11:42

Monday

Sunday

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Total Mileage

11/23

11/29

17

Cardio X

4x400m

3-mile tempo

6-mile long run

10.00

5

11/30

12/6

16

8x400m  | S&A - ABX

Pilates

3-mile tempo

8-mile long run

13.00

12

12/7

12/13

15

Cardio X

4x1200m  | S&A - ABX

Pilates

4-mile tempo | L&B - ABX

Kenpo X

Core Synergistics

10-mile long run

17.00

13

12/14

12/20

14

Cardio X

6x800m  | S&A - ABX

Pilates

4-mile tempo| L&B - ABX

Kenpo X

Core Synergistics

11-mile long run

18.00

14

12/21

12/27

13

Cardio X

3x1600m | Pilates

Pilates

5-mile tempo | Pilates

Kenpo X

Core Synergistics

12-mile long run

20.00

8

12/28

1/3

12

Cardio X

10x400m | CS&T - ABX

Pilates

3-mile tempo | L&B - ABX

Kenpo X

Core Synergistics

8-mile long run

13.50

15

1/4

1/10

11

Cardio X

5x1200m | CS&T - ABX

Pilates

6-mile tempo | L&B - ABX

Kenpo X

Core Synergistics

14-mile long run

23.75

16

1/11

1/17

10

Cardio X

7x800m | CS&T - ABX

Pilates

6-mile tempo | L&B - ABX

Kenpo X

Core Synergistics

15-mile long run

24.50

17

1/18

1/24

9

Cardio X

3x1600m | CS&T - ABX

Pilates

7-mile tempo |  L&B - ABX

Kenpo X

Core Synergistics

16-mile long run

26.00

10

1/25

1/31

8

Cardio X

12x400m | Pilates

Pilates

7-mile tempo | Pilates

Kenpo X

Core Synergistics

18-mile long run

28.00

18

2/1

2/7

7

Cardio X

8x800m | C&B - ABX

Pilates

3-mile tempo | S&A - ABX

Kenpo X

Core Synergistics

10-mile long run

17.00

19

2/8

2/14

6

Cardio X

4x1600m | CS&T - ABX

Pilates

8-mile tempo | B&B - ABX

Kenpo X

Core Synergistics

18-mile long run

30.00

20

2/15

2/21

5

Cardio X

12x400m | C&B - ABX

Pilates

9-mile tempo | S&A - ABX

Kenpo X

Core Synergistics

19-mile long run

31.00

12

2/22

2/28

4

Cardio X

6x1200m | CS&T - ABX

Pilates

9-mile tempo | B&B - ABX

Kenpo X

Core Synergistics

20-mile long run

33.50

20

3/1

3/7

3

Cardio X

7x800m | Pilates

Pilates

10-mile tempo | Pilates

Kenpo X

Core Synergistics

15-mile long run

28.50

16

3/8

3/14

2

Cardio X

3x1600m

Pilates

8-mile tempo

Kenpo X

Core Synergistics

9-mile long run

20.00

8

3/15

3/21

1

Cardio X

30 min easy with 5x60m

Pilates

6-mile tempo

Kenpo X

Core Synergistics

LA Marathon

34.20

Marathon