LEVEL ONE TRAINING PLAN
Glossary
- Hill Interval = 3-5% incline
- MP = Marathon Pace
- HMP = Half Marathon Pace
- Easy Run = Best described as a conversational or recovery pace run
- Aerobic Run = 30-45 seconds faster per mile than an easy pace run
| WEEK 1 | 3-WEEK PREP PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 5-6 mile Easy Run | |
| WEDNESDAY | Cross Training or Strength Training | |
| THURSDAY | 6-7 mile Aerobic Run | |
| FRIDAY | Cross Training or Strength Training | |
| SATURDAY | 5-6 mile Easy Run | |
| SUNDAY | 6-7 mile Aerobic Run | |
| WEEK 2 | 3-WEEK PREP PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 7 mile Aerobic Run | |
| WEDNESDAY | Cross Training or Strength Training | |
| THURSDAY | 4-5 mile Easy Run | |
| FRIDAY | Cross Training or Strength Training | |
| SATURDAY | 4-5 mile Easy Run | |
| SUNDAY | 9-10 mile Aerobic Run | |
| WEEK 3 | 3-WEEK PREP PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 2-3 mile Warm Up 6 x (200m uphill at 10k Pace, 30 seconds rest, 200m downhill at MP) 90 seconds rest between sets 2-3 mile Warm Down |
|
| WEDNESDAY | Cross Training or Strength Training | |
| THURSDAY | 4-5 mile Easy Run | |
| FRIDAY | Cross Training or Strength Training | |
| SATURDAY | 4-5 mile Easy Run | |
| SUNDAY | 9-10 mile Aerobic Run | |
| WEEK 4 | 6-WEEK BUILDING PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 6-8 miles, consisting of: 2-3 mile Warm Up 4 x 1k at 10k pace with 2 minutes rest 2-3 mile Warm Down |
|
| WEDNESDAY | Cross Training or Strength Training | |
| THURSDAY | 3-4 miles Easy | |
| FRIDAY | Cross Training or Strength Training | |
| SATURDAY | 10-11 miles consisting of 3 mile Warm Up 2 x 3 miles at MP with 2-3 minutes rest 1-2 mile Warm Down |
|
| SUNDAY | 3-4 miles Easy Run | |
| WEEK 5 | 6-WEEK BUILDING PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 7-8 miles, consisting of: 2-3 mile Warm Up, 6 x (300m uphill at 10k Pace, 30 seconds rest, 300m downhill at MP) 90 seconds rest between sets 2-3 mile Warm Down |
|
| WEDNESDAY | Cross Training or Strength Training | |
| THURSDAY | 3-5 miles Easy | |
| FRIDAY | Cross Training or Strength Training | |
| SATURDAY | 7 miles, consisting of: 2 miles easy 4 miles at HMP 1 mile easy |
|
| SUNDAY | 11-12 mile Aerobic Run | |
| WEEK 6 | 6-WEEK BUILDING PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 7-8 miles, consisting of: 2-3 mile Warm Up 5 x 1k at 10k pace with 2 minutes rest 1-2 mile Warm Down |
|
| WEDNESDAY | Cross Training or Strength Training | |
| THURSDAY | Off Day | |
| FRIDAY | 7 miles, consisting of: 2 miles easy 3-4 miles at HMP 1-2 miles easy |
|
| SATURDAY | Cross Training or Strength Training | |
| SUNDAY | 12-14 mile Marathon Simulation (on rolling hill course), consisting of: 5-6 miles easy 6-7 miles at MP 2 miles easy |
|
| WEEK 7 | 6-WEEK BUILDING PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 7-8 miles, consisting of: 2-3 mile Warm Up 6 x (300m uphill at 10k Pace, 45 seconds rest, 300m downhill at MP) 90 seconds rest between sets 2 mile Warm Down |
|
| WEDNESDAY | Cross Training or Strength Training | |
| THURSDAY | 4-6 mile Aerobic Run | |
| FRIDAY | Cross Training or Strength Training | |
| SATURDAY | 13 miles, consisting of: 2-3 mile Warm Up 4 x 2 miles at MP with 2-3 minutes rest 2 mile Warm Down |
|
| SUNDAY | 4-6 mile Easy Run | |
| WEEK 8 | 6-WEEK BUILDING PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 7-8 miles, consisting of: 2-3 mile Warm Up 4 x 1200 at 10k Pace with 2 minutes rest 2 mile Warm Down |
|
| WEDNESDAY | Cross Training or Strength Training | |
| THURSDAY | 4-6 mile Aerobic Run | |
| FRIDAY | 7 miles, consisting of: 2 mile easy 4 miles at HMP 1 mile easy |
|
| SATURDAY | Cross Training or Strength Training | |
| SUNDAY | 13-14 miles, consisting of: 6-8 miles easy 8 x (2 minutes at 10k Pace and 2 minutes at MP) 2 miles easy |
|
| WEEK 9 | 6-WEEK BUILDING PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 6-7 miles, consisting of: 2-3 mile Warm Up 6 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP) 90 seconds rest between sets 2 mile Warm Down |
|
| WEDNESDAY | Cross Training or Strength Training | |
| THURSDAY | 7 miles, consisting of: 2 miles easy 4 miles at HMP 1 mile easy |
|
| FRIDAY | Cross Training or Strength Training | |
| SATURDAY | 4-5 mile easy run | |
| SUNDAY | 12-13 mile Aerobic Run | |
| WEEK 10 | 9-WEEK MARATHON SPECIFIC PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 8-9 miles, consisting of: 2-3 mile Warm Up 5 x 1200 at 10k pace with 3 minutes jog 2 mile Warm Down |
|
| WEDNESDAY | Cross Training or Strength Training | |
| THURSDAY | 4-6 mile Aerobic Run | |
| FRIDAY | Cross Training or Strength Training | |
| SATURDAY | 14-15 miles, consisting of: 3 mile Warm Up 3 x 3 miles at MP with 3 mins recovery 1-2 mile Warm Down |
|
| SUNDAY | 4-5 mile Easy Run | |
| WEEK 11 | 9-WEEK MARATHON SPECIFIC PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 8-9 miles, consisting of: 2 mile Warm Up 8 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP) 90 seconds rest between sets 2 mile Warm Down |
|
| WEDNESDAY | Cross Training or Strength Training | |
| THURSDAY | 4-5 miles easy | |
| FRIDAY | 7 miles, consisting of: 2 miles easy 4 miles at HMP 1 miles easy |
|
| SATURDAY | Cross Training or Strength Training | |
| SUNDAY | 14-15 mile Marathon Simulation (on rolling hill course), consisting of: 6-7 miles easy 6 miles at MP 2 miles easy |
|
| WEEK 12 | 9-WEEK MARATHON SPECIFIC PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 7-8 miles, consisting of: 2 mile Warm Up 4 x mile at 10k Pace with 3 minutes rest 1-2 mile Warm Down |
|
| WEDNESDAY | Cross Training or Strength Training | |
| THURSDAY | 4-5 mile Easy Run | |
| FRIDAY | 7-8 miles, consisting of: 1-2 mile Warm Up 3 miles at HMP with 3 minutes recovery jog in between 2 miles at HMP 1 mile Warm Down |
|
| SATURDAY | Cross Training or Strength Training | |
| SUNDAY | 14-15 mile Aerobic Run | |
| WEEK 13 | 9-WEEK MARATHON SPECIFIC PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 8-9 miles, consisting of: 2-3 mile Warm Up 8 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP) 90 seconds rest between sets 2 mile Warm Down |
|
| WEDNESDAY | Cross Training or Strength Training | |
| THURSDAY | 5-7 mile Aerobic Run | |
| FRIDAY | Cross Training or Strength Training | |
| SATURDAY | 14 miles, consisting of: 2 mile Warm Up 10 miles at MP (start a little slower and finish faster) 2 mile Warm Down |
|
| SUNDAY | 5-6 mile Easy Run | |
| WEEK 14 | 9-WEEK MARATHON SPECIFIC PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 7-8 miles, consisting of: 2 mile Warm Up 4 x 1 mile at 10k pace with 3 minutes rest 1-2 mile Warm Down |
|
| WEDNESDAY | Cross Training or Strength Training | |
| THURSDAY | 3-5 mile Aerobic Run | |
| FRIDAY | 7 miles, consisting of: 2 mile Warm Up 3 mile tempo at HMP 1 mile Warm Down |
|
| SATURDAY | Cross Training or Strength Training | |
| SUNDAY | 14-17 mile Marathon Simulation (on rolling hill course), consisting of: 6-8 miles easy 6-8 miles at MP 1-2 miles easy |
|
| WEEK 15 | 9-WEEK MARATHON SPECIFIC PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 8-9 miles, consisting of: 2 mile Warm Up 2 x (800m uphill at HMP, 60 seconds rest, 800m downhill at MP) 2 minutes rest between sets 4 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP) 90 seconds rest between sets 2 mile Warm Down |
|
| WEDNESDAY | Cross Training or Strength Training | |
| THURSDAY | 5-7 mile Aerobic Run | |
| FRIDAY | Cross Training or Strength Training | |
| SATURDAY | 14 miles, consisting of: 2 mile Warm Up 2 x 5 miles at MP with 5 minutes jog between reps 2 mile Warm Down |
|
| SUNDAY | 5-7 mile Easy Run | |
| WEEK 16 | 9-WEEK MARATHON SPECIFIC PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 7 miles, consisting of: 2 mile Warm Up 2 x (1 mile at HM, 800m at 5k) all with 2 minutes rest 2 mile Warm Down |
|
| WEDNESDAY | Cross Training or Strength Training | |
| THURSDAY | 4-5 mile Easy Run | |
| FRIDAY | 8 miles, consisting of: 2 mile Warm Up 5 mile cut-down at MP (start a little slower & increase the pace every 2 miles) 1 mile Warm Down |
|
| SATURDAY | Cross Training or Strength Training | |
| SUNDAY | 12-14 mile Easy Run | |
| WEEK 17 | 9-WEEK MARATHON SPECIFIC PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 8 miles, consisting of: 2 mile Warm Up 4 x (800m uphill at HMP, 60 seconds rest, 800m downhill at MP) 2 minutes rest between sets 2 mile Warm Down |
|
| WEDNESDAY | Cross Training or Strength Training | |
| THURSDAY | 5-7 mile Easy Run | |
| FRIDAY | 7 miles, consisting of: 2 mile Warm Up 4 mile tempo at HMP 1 mile Warm Down |
|
| SATURDAY | Cross Training or Strength Training | |
| SUNDAY | 15-18 mile Marathon Simulation (on rolling hill course), consisting of: 7-8 miles easy 7-8 miles at MP 1-2 miles easy |
|
| WEEK 18 | 9-WEEK MARATHON SPECIFIC PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 7 miles, consisting of: 2 mile Warm Up 2 x (1 mile at HM, 800m at 5k) all with 2 minutes rest 2 mile Warm Down |
|
| WEDNESDAY | Cross Training or Strength Training | |
| THURSDAY | Off Day | |
| FRIDAY | 6-8 mile Aerobic Run | |
| SATURDAY | Cross Training or Strength Training | |
| SUNDAY | 13-14 miles, consisting of: 3 mile Warm Up 6-8 miles MP Tempo 3 mile Warm Down |
|
| WEEK 19 | 2-WEEK TAPER PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 7-8 miles, consisting of: 2 mile Warm Up 5 x 1k at 10k pace with 2 minutes rest 2 mile Warm Down |
|
| WEDNESDAY | 3-5 mile Easy Run | |
| THURSDAY | Off Day | |
| FRIDAY | 8 miles, consisting of: 2 mile Warm Up 2 x (2 miles at HM on/ 1 miles easy) 2 mile Warm Down |
|
| SATURDAY | Off Day | |
| SUNDAY | 5-7 mile Easy Run | |
| WEEK 20 | 2-WEEK TAPER PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 6 miles, consisting of: 2 mile Warm Up 2 x 800 at HMP with 90 seconds rest 2 x 800 at 10k Pace with 2 minutes rest 2 mile Warm Down |
|
| WEDNESDAY | 2-4 mile Easy Run | |
| THURSDAY | Off Day | |
| FRIDAY | 5 miles, consisting of: 2 mile Warm Up 2 miles at MP 1 mile Warm Down |
|
| SATURDAY | Off Day | |
| SUNDAY | 2-3 mile Easy Run | |
| MONDAY | RACE DAY |