Sample Program for Final 8 Weeks Before Marathon
Numbers represent miles. LT = lactate threshold; MP = marathon pace; vVO2max = velocity at VO2max.
*This program is for advanced marathoners. For beginners, decrease the overall weekly mileage, run once per day instead of twice, and substitute regular long runs for the LT/LSD combo runs.
| Sample Program for Final 8 Weeks Before Marathon | ||||||||
| Numbers represent miles. LT = lactate threshold; MP = marathon pace; vVO2max = velocity at VO2max. This program is for advanced marathoners. For beginners, decrease the overall weekly mileage, run once per day instead of twice, and substitute regular long runs for the LT/LSD combo runs. | ||||||||
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total Miles | |
| Week 1 |
a.m.: 5 p.m.: 8
| Intervals - 2 warm-up - 6x800 meters @ vVO2max w/3:00 jog recovery - 1 warm-down | a.m.: 5 p.m.: 7 | 10 | a.m.: 5 p.m.: 8 | Rest | LT/LSD Combo Run 5 easy + 3 @ LT pace + 5 easy + 3 @ LT pace | 70 |
| Week 2 |
a.m.: 5 p.m.: 9 | Intervals - 2 warm-up - 4x1,000 meters @ vVO2max w/3:30 jog recovery - 1 warm-down |
a.m.: 5 p.m.: 8 | 7@MP |
a.m.: 6.5 p.m.: 9 | Rest | 20 | 75 |
| Week 3 |
a.m.: 4 p.m.: 5 | Intervals - 2 warm-up - 3x1,000 meters @ vVO2max w/3:30 jog recovery - 1 warm-down | 8 | 6 | 5 | Rest | Half-Marathon Race | 46 |
| Week 4 |
a.m.: 5 p.m.: 8 | LT Cruise Intervals - 2 warm-up - 2 sets of 4x1,000 meters @ slightly faster than LT pace w/:45 rest & 2:00 between sets - 2 warm-down |
a.m.: 5 p.m.: 8 | LT Run - 2 warm-up - 5 @ LT pace - 2 warm-down |
a.m.: 6 p.m.: 9 | Rest | 21 | 80 |
| Week 5 |
a.m.: 5 p.m.: 9 | Intervals - 2 warm-up - 5x1,000 meters @ vVO2max w/3:30 jog recovery - 2 warm-down |
a.m.: 5 p.m.: 8 | LT Run - 2 warm-up - 6 @ LT pace - 2 warm-down |
a.m.: 5 p.m.: 9 | Rest | 22 | 80 |
| Week 6 | 8 | 10 | Intervals - 2 warm-up - 6x1,000 meters @ vVO2max w/3:30 jog recovery - 2 warm-down | 8 | 9 | Rest | LT/LSD Combo Run 9 + 4 @ LT pace | 56 |
| Week 7 | 4 | 6 | 8@MP | 5 | 7 | Rest | 5+5@MP | 40 |
| Week 8 | 6 | LT Cruise Intervals - 2 warm-up - 4x1,200 meters @ LT pace w/ 45 sec rest - 2 warm-down | 7 | 5 | 3 | Rest | Marathon | 28+Marathon |