Marathon Training

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Pre-Training:

 
Half-Marathon Training:

 
KEY

REST/XT Ideally, do no exercise.  Nonimpact cross-training like stretching, yoga, or swimming is fine. 
EZ RUN Run at a conversational pace or cross-train.  When on a bike or rowing or elliptical machine maintain a sustained aerobic effort. 
LSD Long, slow distance run that builds endurance.  Run at a conversational pace.  LSDs are rehearsals for race day-use them to determine your gear choices and fueling strategies before and ruing the run. 
TEMPO These runs teach your body how to hold a faster pace over time.  Do them at a comfortably hard pace, where you can talk in phrases. 
10-K RACE This "tune-up" race is optional.  If you choose to do it, use it a as race rehearsal for your half-marathon practice what you'll wear, eat, and drink, as well as your pacing strategy.


Full Marathon Training:


KEY
Mile Ranges-Beginners: Aim for the low end or take a day off.  Advanced runners: Run the high end.
Speed-A total of three miles of intervals at 10-K race pace. Interval length may vary, but don't exceed 1600 meters. Examples include: 6 x 800 meters; 3 x 1600 meters; and a "ladder" of 400, 800, 1200, 1200, 800, 400 meters. Jog 400 meters between intervals.
Strength-A total of six miles of intervals at 10 seconds per mile faster than marathon goal pace. Intervals should be 1600 meters or longer. Examples include: 2 x 3 miles (one-mile recovery jog); 3 x 2 miles (800-meter recovery jog); and 6 x 1600 meters (800-meter recovery jog). 
Off Days-If desired, advanced runners can add mileage on these days. 
MP-Run at marathon goal pace. 
Long Runs-Run at 45 to 60 seconds per mile slower than marathon goal pace. 
Tune-Up Races-If desired, in weeks 1 through 10, run a 5-K or 10-K on Saturday. Simply substitute that week's Tuesday speed workout with Saturday's mileage. Do the same if running a 10-K in weeks 11 to 14, or you can run a half-marathon on Saturday (at goal marathon pace). Substitute that week's Thursday marathon-pace run for Saturday's mileage.