16-Week Marathon Training Schedule

For Advanced Runners*

WEEK	DATES	SAT (LSDs)	SUN	MON	TUES	WED	THURS	FRI
1		14	6 pace	3	:30 tempo	4	3 pace	REST
2		12	6	3	4 x 800m	4	:30 tempo	REST
3		16	7 pace	3	:35 tempo	4	3 pace	REST
4		12	7	3	4 x hill	4	:35 tempo	REST
5		18	8 pace	3	:40 tempo	4	3 pace	REST
6		12	8	3	6 x 800m	4	:40 tempo	REST
7		20	9 pace	3	6 x hill	4	:45 tempo	REST
8		12	9 pace	4	:45 tempo	5	4 pace	REST
9		22	10	4	7 x 800m	5	45 tempo	REST
10		12	6 pace	4	7x hill	5	:50 tempo	REST
11		20	6	5	:45 tempo	5	5 pace	REST
12		12	10 pace	5	8 x 800m	5	:40 tempo	REST
13		24	4 pace	5	6 x hill	5	:30 tempo	REST
14		12	10 pace	4	:30 tempo	4	4 pace	REST
15		8	4	3	4 x 400m	3	REST	REST
16

Always consult with your health care provider before starting any exercise program.

* Advanced/Intermediate runners should have completed at least 1 to 2 full marathons and/or have consistently been running
   for 20 or more weeks. This schedule is designed for those who wish to incorporate a more structured weekday workouts
   for an increased fitness level. - This schedule is oriented toward advanced runners.

Legend
LSD - Long Slow Distance (1 to 2 minutes/per mile slower than marathon pace)
pace - marathon pace
tempo - 10K pace

Workout Description
Track** - Run at 5K pace w/jog or walk 2 to 3 minutes between each repetition
Hill repeats** - Find a 200-400 meters long. Run uphill repeats, jogging back down between repeats
Tempo runs - Start slow, push pace 10 to 15 minutes into the run. Finish last 5 minutes running easy. At peak, running near 10K pace
      **warm up and cool down of 1 to 2 miles

Hill repeats and tempo runs are NOT designed for speed. Instead, one should concentrate on maintaining the best running form, (posture/mid-foot landing, shoulders, jaw, arms relaxed, etc.) during these exercises.