Marathon Training Level Two: Average Five Days/Week
Week 1 (27-31 miles)
Mon Off Day
Tue 1-2 mile warm up
8 x 1/4 mile at half marathon pace, 90 sec jog in between
1-2 mile warm down
Wed 3-4 mile Easy Run
Thu Off Day
Fri 1-2 mile warm up
3 x 1 mile at marathon pace, 60-90 sec jog in between
1-2 mile warm down
Sat 3-4 mile Easy Run
Sun Long Run: 8-10 miles easy
Week 2 (27-31 miles)
Mon Off Day
Tue 1-2 mile warm up
8 x 1/4 mile at half marathon pace, 90 sec jog in between
1-2 mile warm down
Wed 3-4 mile Easy Run
Thu Off Day
Fri 1-2 mile warm up
2 miles at marathon pace, 3 min jog
1 mile at marathon pace, 90 sec jog
1-2 mile warm down
Sat 3-4 mile Easy Run
Sun Long Run: 8-10 miles easy
Week 3 (29-33 miles)
Mon Off Day
Tue 1-2 mile warm up
8 x 1/4 mile at half marathon pace, 90 sec jog in between
1-2 mile warm down
Wed 3-4 mile Easy Run
Thu Off Day
Fri 1-2 mile warm up
4 x 1 mile at marathon pace, 1 min jog in between
1-2 mile warm down
Sat 3-4 mile Easy Run
Sun Long Run: 9-11 miles Aerobic
Week 4 (31-34 miles)
Mon Off Day
Tue 1-2 mile warm up
4 x 1/2 mile at half marathon pace, 2 min jog in between
1-2 mile warm down
Wed 3-4 mile Easy Run
Thu Off Day
Fri 1-2 mile warm up,
2 miles at marathon pace, 2:30 jog in between
2 x 1 mile at marathon pace, 90 sec jog in between
1-2 mile warm down
Sat 3-4 mile Easy Run
Sun Long Run: 11-12 miles easy
Week 5 (30-34 miles)
Mon Off Day
Tue 1-2 mile warm up
4 x 1/2 mile at half marathon pace, 2 min jog in between
1-2 mile warm down
Wed 3-4 mile Easy Run
Thu Off Day
Fri 1-2 mile warm up
4 x 1 mile at marathon pace, 1 min jog in between
1-2 mile warm down
Sat 3-4 mile Easy Run
Sun Long Run: 10-12 miles Aerobic
Week 6 (31-34 miles)
Mon Off Day
Tue 1-2 mile warm up
4 x 1/2 mile at half marathon pace, 2 min jog in between
1-2 mile warm down
Wed 3-4 mile Easy Run
Thu Off Day
Fri 1-2 mile warm up
2 miles at marathon pace, 2 min jog in between
2 x 1mile at marathon pace, 1 min jog in between
1-2 mile warm down
Sat 3-4 mile Easy Run
Sun Long Run: 11-12 miles easy
Week 7 (33-38 miles)
Mon Off Day
Tue 1-2 mile warm up
2 x 1/2 mile at half marathon pace, 2 min jog in between
4 x 1/4 mile at 10K pace, 1 min jog in between
1-2 mile warm down
Wed 3-5 mile Easy Run
Thu Off Day
Fri 1-2 mile warm up
2 x 2 miles at marathon pace, 2 min jog in between
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 13-14 miles Aerobic
Week 8 (33-38 miles)
Mon Off Day
Tue 1-2 mile warm up
5 x 1/2 mile at half marathon pace, 90 sec jog in between
1-2 mile warm down
Wed 3-5 mile Easy Run
Thu Off Day
Fri 1-2 mile warm up
5 miles at marathon pace
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 11-12 miles easy
Week 9 (36-41 miles)
Mon Off Day
Tue 1-2 mile warm up
2 x 1/2 mile at half marathon pace, 90 sec jog in between
4 x 1/4 mile at 10K pace, 1 min jog in between
1-2 mile warm down
Wed 3-5 mile Easy Run
Thu Off Day
Fri 1-2 mile warm up
3 x 2 miles at marathon pace, 2 min jog in between
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 14-15 miles Aerobic
Week 10 (35-40 miles)
Mon Off Day
Tue 1-2 mile warm up
5 x 1/2 mile at half marathon pace, 60-90 sec jog in between
1-2 mile warm down
Wed 3-5 mile Easy Run
Thu Off Day
Fri 1-2 mile warm up
6 miles at marathon pace
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 12-13 miles easy
Week 11 (37-42 miles)
Mon Off Day
Tue 1-2 mile warm up
8 x 1/4 mile at 10K pace, 60 sec jog in between
1-2 mile warm down
Wed 3-5 mile Easy Run
Thu Off Day
Fri 1-2 mile warm up
3 x 2 miles at marathon pace, 2 min jog in between
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 15-16 miles Aerobic
Week 12 (35-40 miles)
Mon Off Day
Tue 1-2 mile warm up
5 x 1/2 mile at half marathon pace, 1 min jog in between
1-2 mile warm down
Wed 3-5 mile Easy Run
Thu Off Day
Fri 1-2 mile warm up
6 miles at marathon pace
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 12-13 miles easy
Week 13 (38-44 miles)
Mon Off Day
Tue 1-2 mile warm up
8 x 1/4 mile at 10K pace, 60 sec jog in between
1-2 mile warm down
Wed 3-5mile Easy Run
Thu Off Day
Fri 1-2 mile warm up
2 x 3 miles at marathon pace, 3 min jog in between
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 16-18 miles Aerobic
Week 14 (36-41 miles)
Mon Off Day
Tue 1-2 mile warm up
6 x 1/2 mile at half marathon pace, 1 min jog in between
1-2 mile warm down
Wed 3-5 mile Easy Run
Thu Off Day
Fri 1-2 mile warm up
6 miles at marathon pace
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 13-14 miles easy
Week 15 (39-45 miles)
Mon Off Day
Tue 1-2 mile warm up
10 x 1/4 mile at 10K pace, 60 sec jog in between
1-2 mile warm down
Wed 3-5 mile Easy Run
Thu Off Day
Fri 1-2 mile warm up
2 x 3 miles at marathon pace, 3 min jog in between
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 16-18 miles Aerobic
Week 16 (36-41 miles)
Mon Off Day
Tue 1-2 mile warm up
6 x 1/2 mile at half marathon pace, 1 min jog in between
1-2 mile warm down
Wed 3-5 mile Easy Run
Thu Off Day
Fri 1 mile warm up
8 miles at marathon pace
1 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 13-14 miles easy
Week 17 (41-47 miles)
Mon Off Day
Tue 1-2 mile warm up
10 x 1/4 mile at 10K pace, 60 sec jog in between
1-2 mile warm down
Wed 3-5 mile Easy Run
Thu Off Day
Fri 1-2 mile warm up
2 x 3 miles at marathon pace, 3 min jog in between
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 18-20 miles Aerobic
Week 18 (36-41 miles)
Mon Off Day
Tue 1-2 mile warm up
6 x 1/2 mile at half marathon pace, 1 min jog in between
1-2 mile warm down
Wed 3-5 mile Easy Run
Thu Off Day
Fri 1 mile warm up
8 miles at marathon pace
1 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 13-14 miles easy
Week 19 (41-47 miles)
Mon Off Day
Tue 1-2 mile warm up
10 x 1/4 mile at 10K pace, 60 sec jog in between
1-2 mile warm down
Wed 3-5 mile Easy Run
Thu Off Day
Fri 1-2 mile warm up
2 x 3 miles at marathon pace, 3 min jog in between
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 18-20 miles Aerobic
Week 20 (36-41 miles)
Mon Off Day
Tue 1-2 mile warm up
5 x 1/2 mile at half marathon pace, 1 min jog in between
1-2 mile warm down
Wed 3-5 mile Easy Run
Thu Off Day
Fri 1-2 mile warm up
6 miles at marathon pace
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 13-14 miles easy
Week 21 (28-31 miles)
Mon Off Day
Tue 1-2 mile warm up
8 x 1/4 mile at 10K pace, 90 sec jog in between
1-2 mile warm down
Wed 3-4 mile Easy Run
Thu Off Day
Fri 1-2 mile warm up
5 miles at marathon pace
1-2 mile warm down
Sat Off Day
Sun Long Run: 10-12 miles easy
Week 22 (15-18 miles)
Mon Off Day
Tue 1-2 mile warm up
6 x 1/4 mile at 10K pace, 90 sec jog in between
1-2 mile warm down
Wed 3-4 mile Easy Run
Thu Off Day
Fri 3-4 mile Aerobic Run
Sat 3-4 mile Easy Run
Sun Off Day
Mon Marathon
