| 15 Week Marathon Training Schedule | ||
| 15-week
build-up for runners who hope to cover the distance between 2 hours 30 minutes and 2 hours 59 minutes |
||
| WEEK 1 | WEEK 6 | WEEK 11 |
| Mon. 10 miles easy | Mon. 10 miles easy | Mon. 10 miles |
| Tues. 3 miles, 8 x 300m, 2 miles | Tues. 4 miles, 12 x 300m, 2 miles | Tues. 5 miles, 12 x 300m, 2 miles |
| Wed. 10 miles | Wed. 12 miles | Wed. 12 miles |
| Thurs. 12 miles | Thurs. 10 miles hilly | Thurs. 10 miles |
| Fri. 8 miles easy | Fri. 9 miles easy | Fri. 8 miles |
| Sat. am 10 miles hilly; pm 4 easy | Sat. am 10 miles; pm 5 easy | Sat. 10 miles |
| Sun. 13 miles | Sun. 18 miles | Sun. 27 miles |
| WEEK 2 | WEEK 7 | WEEK 12 |
| Mon. 10 miles easy | Mon. 10 miles easy | Mon. 8-10 miles easy |
| Tues. 4 miles, 10 x 300m, 2 miles | Tues. 12 miles | Tues. 10 miles |
| Wed. 10 miles | Wed. 10 miles | Wed. 12 miles |
| Thurs. 6 miles, 12 x 200m, 2 miles | Thurs. 12 miles | Thurs. 4 miles, 16 x 200m, 2 miles easy |
| Fri. 9 miles easy | Fri. 10 miles easy | Fri. 8 miles |
| Sat. am 10 miles hilly; pm 5 easy | Sat. 13 miles hilly | Sat. 15 miles hilly |
| Sun. 15 miles | Sun. 20 miles | Sun. 12 miles |
| WEEK 3 | WEEK 8 | WEEK 13 |
| Mon. 10 miles easy | Mon. 10 miles easy | Mon. 8-10 miles |
| Tues. 4 miles; 10 x 300m, 2 miles | Tues. 12 miles | Tues. 25 miles |
| Wed. 10 miles | Wed. 10 miles easy | Wed. 6 miles easy |
| Thurs. 4 miles, 12 x 200m, 2 miles | Thurs. 12 miles | Thurs. 4 miles, 12 x 100m, 1 mile easy |
| Fri. 9 miles easy | Fri. 10 miles easy | Fri. 6 miles easy |
| Sat. am 10 miles hilly; | Sat. 13 miles hilly | Sat. 6 miles easy |
| Sun. 15 miles | Sun. 22 miles | Sun 3-6 mile road race |
| WEEK 4 | WEEK 9 | WEEK 14 |
| Mon. 10 miles easy | Mon. 10 miles easy | Mon. 10 miles |
| Tues. 4 miles, 12 x 300m, 2 miles | Tues. 12 miles | Tues. 4 miles, 12 x 100m, 1.5 miles easy |
| Wed. 12 miles | Wed. 10 miles easy | Wed. 10 miles |
| Thurs. 10 miles hilly | Thurs. 12 miles | Thurs. 4 miles, 12 x 100m, 1.5 miles easy |
| Fri. 9 miles easy | Fri. 10 miles easy | Fri. 8 miles easy |
| Sat. am 10 miles hilly; pm 5 easy | Sat. 13 miles hilly | Sat. 6 miles easy |
| Sun. 16 miles | Sun. 24 miles | Sun.3-6 mile road race |
| WEEK 5 | WEEK 10 | WEEK 15 |
| Mon. 10 miles easy | Mon. 8 miles | Mon. 10-12 miles relaxed |
| Tues. 4 miles, 12 x 300m, 2 miles | Tues. 4 miles, 12 x 300m, 2 miles | Tues. 4 miles, 14 x 100m, 2 miles |
| Wed. 12 miles | Wed. 12 miles | Wed. 8-10 miles |
| Thurs. 10 miles hilly | Thurs. 10 miles | Thurs. 6 miles easy |
| Fri. 9 miles easy | Fri. 6 miles easy | Fri. 6 miles easy |
| Sat. am 10 miles hilly; pm 5 easy | Sat. 10 mile road race | Sat. 3 mile jog |
| Sun. 18 miles | Sun. 10 miles easy | Mon. The Race |