WEEK 1 3-WEEK PREP PHASE   MONDAY Off Day   TUESDAY 5-6 mile Easy Run   WEDNESDAY Cross Training or Strength Training   THURSDAY 6-7 mile Aerobic Run   FRIDAY Cross Training or Strength Training   SATURDAY 5-6 mile Easy Run   SUNDAY 6-7 mile Aerobic Run         WEEK 2 3-WEEK PREP PHASE   MONDAY Off Day   TUESDAY 7 mile Aerobic Run   WEDNESDAY Cross Training or Strength Training   THURSDAY 4-5 mile Easy Run   FRIDAY Cross Training or Strength Training   SATURDAY 4-5 mile Easy Run   SUNDAY 9-10 mile Aerobic Run         WEEK 3 3-WEEK PREP PHASE   MONDAY Off Day   TUESDAY 2-3 mile Warm Up
6 x (200m uphill at 10k Pace, 30 seconds rest, 200m downhill at MP)
90 seconds rest between sets
2-3 mile Warm Down   WEDNESDAY Cross Training or Strength Training   THURSDAY 4-5 mile Easy Run   FRIDAY Cross Training or Strength Training   SATURDAY 4-5 mile Easy Run   SUNDAY 9-10 mile Aerobic Run         WEEK 4 6-WEEK BUILDING PHASE   MONDAY Off Day   TUESDAY 6-8 miles, consisting of:
2-3 mile Warm Up
4 x 1k at 10k pace with 2 minutes rest
2-3 mile Warm Down   WEDNESDAY Cross Training or Strength Training   THURSDAY 3-4 miles Easy   FRIDAY Cross Training or Strength Training   SATURDAY 10-11 miles consisting of 3 mile Warm Up
2 x 3 miles at MP with 2-3 minutes rest
1-2 mile Warm Down   SUNDAY 3-4 miles Easy Run         WEEK 5 6-WEEK BUILDING PHASE   MONDAY Off Day   TUESDAY 7-8 miles, consisting of:
2-3 mile Warm Up,
6 x (300m uphill at 10k Pace, 30 seconds rest, 300m downhill at MP)
90 seconds rest between sets
2-3 mile Warm Down   WEDNESDAY Cross Training or Strength Training   THURSDAY 3-5 miles Easy   FRIDAY Cross Training or Strength Training   SATURDAY 7 miles, consisting of:
2 miles easy
4 miles at HMP
1 mile easy   SUNDAY 11-12 mile Aerobic Run         WEEK 6 6-WEEK BUILDING PHASE   MONDAY Off Day   TUESDAY 7-8 miles, consisting of:
2-3 mile Warm Up
5 x 1k at 10k pace with 2 minutes rest
1-2 mile Warm Down   WEDNESDAY Cross Training or Strength Training   THURSDAY Off Day   FRIDAY 7 miles, consisting of:
2 miles easy
3-4 miles at HMP
1-2 miles easy   SATURDAY Cross Training or Strength Training   SUNDAY 12-14 mile Marathon Simulation (on rolling hill course), consisting of:
5-6 miles easy
6-7 miles at MP
2 miles easy         WEEK 7 6-WEEK BUILDING PHASE   MONDAY Off Day   TUESDAY 7-8 miles, consisting of:
2-3 mile Warm Up
6 x (300m uphill at 10k Pace, 45 seconds rest, 300m downhill at MP)
90 seconds rest between sets
2 mile Warm Down   WEDNESDAY Cross Training or Strength Training   THURSDAY 4-6 mile Aerobic Run   FRIDAY Cross Training or Strength Training   SATURDAY 13 miles, consisting of:
2-3 mile Warm Up
4 x 2 miles at MP with 2-3 minutes rest
2 mile Warm Down   SUNDAY 4-6 mile Easy Run         WEEK 8 6-WEEK BUILDING PHASE   MONDAY Off Day   TUESDAY 7-8 miles, consisting of:
2-3 mile Warm Up
4 x 1200 at 10k Pace with 2 minutes rest
2 mile Warm Down   WEDNESDAY Cross Training or Strength Training   THURSDAY 4-6 mile Aerobic Run   FRIDAY 7 miles, consisting of:
2 mile easy
4 miles at HMP
1 mile easy   SATURDAY Cross Training or Strength Training   SUNDAY 13-14 miles, consisting of:
6-8 miles easy
8 x (2 minutes at 10k Pace and 2 minutes at MP)
2 miles easy          WEEK 9 6-WEEK BUILDING PHASE   MONDAY Off Day   TUESDAY 6-7 miles, consisting of:
2-3 mile Warm Up
6 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP)
90 seconds rest between sets
2 mile Warm Down   WEDNESDAY Cross Training or Strength Training   THURSDAY 7 miles, consisting of:
2 miles easy
4 miles at HMP
1 mile easy   FRIDAY Cross Training or Strength Training   SATURDAY 4-5 mile easy run   SUNDAY 12-13 mile Aerobic Run         WEEK 10 9-WEEK MARATHON SPECIFIC PHASE   MONDAY Off Day   TUESDAY 8-9 miles, consisting of:
2-3 mile Warm Up
5 x 1200 at 10k pace with 3 minutes jog
2 mile Warm Down   WEDNESDAY Cross Training or Strength Training   THURSDAY 4-6 mile Aerobic Run   FRIDAY Cross Training or Strength Training   SATURDAY 14-15 miles, consisting of:
3 mile Warm Up
3 x 3 miles at MP with 3 mins recovery
1-2 mile Warm Down   SUNDAY 4-5 mile Easy Run         WEEK 11 9-WEEK MARATHON SPECIFIC PHASE   MONDAY Off Day   TUESDAY 8-9 miles, consisting of:
2 mile Warm Up
8 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP)
90 seconds rest between sets
2 mile Warm Down   WEDNESDAY Cross Training or Strength Training   THURSDAY 4-5 miles easy   FRIDAY 7 miles, consisting of:
2 miles easy
4 miles at HMP
1 miles easy   SATURDAY Cross Training or Strength Training   SUNDAY 14-15 mile Marathon Simulation (on rolling hill course), consisting of:
6-7 miles easy
6 miles at MP
2 miles easy         WEEK 12 9-WEEK MARATHON SPECIFIC PHASE   MONDAY Off Day   TUESDAY 7-8 miles, consisting of:
2 mile Warm Up
4 x mile at 10k Pace with 3 minutes rest
1-2 mile Warm Down   WEDNESDAY Cross Training or Strength Training   THURSDAY 4-5 mile Easy Run   FRIDAY 7-8 miles, consisting of:
1-2 mile Warm Up
3 miles at HMP with 3 minutes recovery jog in between
2 miles at HMP
1 mile Warm Down   SATURDAY Cross Training or Strength Training   SUNDAY 14-15 mile Aerobic Run         WEEK 13 9-WEEK MARATHON SPECIFIC PHASE   MONDAY Off Day   TUESDAY 8-9 miles, consisting of:
2-3 mile Warm Up
8 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP)
90 seconds rest between sets
2 mile Warm Down   WEDNESDAY Cross Training or Strength Training   THURSDAY 5-7 mile Aerobic Run   FRIDAY Cross Training or Strength Training   SATURDAY 14 miles, consisting of:
2 mile Warm Up
10 miles at MP (start a little slower and finish faster)
2 mile Warm Down   SUNDAY 5-6 mile Easy Run         WEEK 14 9-WEEK MARATHON SPECIFIC PHASE   MONDAY Off Day   TUESDAY 7-8 miles, consisting of:
2 mile Warm Up
4 x 1 mile at 10k pace with 3 minutes rest
1-2 mile Warm Down   WEDNESDAY Cross Training or Strength Training   THURSDAY 3-5 mile Aerobic Run   FRIDAY 7 miles, consisting of:
2 mile Warm Up
3 mile tempo at HMP
1 mile Warm Down   SATURDAY Cross Training or Strength Training   SUNDAY 14-17 mile Marathon Simulation (on rolling hill course), consisting of:
6-8 miles easy
6-8 miles at MP
1-2 miles easy         WEEK 15 9-WEEK MARATHON SPECIFIC PHASE   MONDAY Off Day   TUESDAY 8-9 miles, consisting of:
2 mile Warm Up
2 x (800m uphill at HMP, 60 seconds rest, 800m downhill at MP)
2 minutes rest between sets
4 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP)
90 seconds rest between sets
2 mile Warm Down   WEDNESDAY Cross Training or Strength Training   THURSDAY 5-7 mile Aerobic Run   FRIDAY Cross Training or Strength Training   SATURDAY 14 miles, consisting of:
2 mile Warm Up
2 x 5 miles at MP with 5 minutes jog between reps
2 mile Warm Down   SUNDAY 5-7 mile Easy Run         WEEK 16 9-WEEK MARATHON SPECIFIC PHASE   MONDAY Off Day   TUESDAY 7 miles, consisting of:
2 mile Warm Up
2 x (1 mile at HM, 800m at 5k) all with 2 minutes rest
2 mile Warm Down   WEDNESDAY Cross Training or Strength Training   THURSDAY 4-5 mile Easy Run   FRIDAY 8 miles, consisting of:
2 mile Warm Up
5 mile cut-down at MP (start a little slower & increase the pace every 2 miles)
1 mile Warm Down   SATURDAY Cross Training or Strength Training   SUNDAY 12-14 mile Easy Run         WEEK 17 9-WEEK MARATHON SPECIFIC PHASE   MONDAY Off Day   TUESDAY 8 miles, consisting of:
2 mile Warm Up
4 x (800m uphill at HMP, 60 seconds rest, 800m downhill at MP)
2 minutes rest between sets
2 mile Warm Down   WEDNESDAY Cross Training or Strength Training   THURSDAY 5-7 mile Easy Run   FRIDAY 7 miles, consisting of:
2 mile Warm Up
4 mile tempo at HMP
1 mile Warm Down   SATURDAY Cross Training or Strength Training   SUNDAY 15-18 mile Marathon Simulation (on rolling hill course), consisting of:
7-8 miles easy
7-8 miles at MP
1-2 miles easy         WEEK 18 9-WEEK MARATHON SPECIFIC PHASE   MONDAY Off Day   TUESDAY 7 miles, consisting of:
2 mile Warm Up
2 x (1 mile at HM, 800m at 5k) all with 2 minutes rest
2 mile Warm Down   WEDNESDAY Cross Training or Strength Training   THURSDAY Off Day   FRIDAY 6-8 mile Aerobic Run   SATURDAY Cross Training or Strength Training   SUNDAY 13-14 miles, consisting of:
3 mile Warm Up
6-8 miles MP Tempo
3 mile Warm Down         WEEK 19 2-WEEK TAPER PHASE   MONDAY Off Day   TUESDAY 7-8 miles, consisting of:
2 mile Warm Up
5 x 1k at 10k pace with 2 minutes rest
2 mile Warm Down   WEDNESDAY 3-5 mile Easy Run   THURSDAY Off Day   FRIDAY 8 miles, consisting of:
2 mile Warm Up
2 x (2 miles at HM on/ 1 miles easy)
2 mile Warm Down   SATURDAY Off Day   SUNDAY 5-7 mile Easy Run         WEEK 20 2-WEEK TAPER PHASE   MONDAY Off Day   TUESDAY 6 miles, consisting of:
2 mile Warm Up
2 x 800 at HMP with 90 seconds rest
2 x 800 at 10k Pace with 2 minutes rest
2 mile Warm Down   WEDNESDAY 2-4 mile Easy Run   THURSDAY Off Day   FRIDAY 5 miles, consisting of:
2 mile Warm Up
2 miles at MP
1 mile Warm Down   SATURDAY Off Day   SUNDAY 2-3 mile Easy Run         MONDAY RACE DAY