Week M T W T F S S Total

10
 11
 12
 13
 14
 15
 16
1 Rest 2 miles GP
2 miles T
2 miles GP		 3 miles
4x100 S		 1-hour run,
including 4:00–5:00 TUT		 Rest 4 miles 8 miles 29–33 miles

17
 18
 19
 20
 21
 22
 23
2 Rest 2 miles GP
2 miles T
2 miles GP		 3 miles
4x100 S		 1-hour run,
including 4:00–5:00 TUT		 Rest 4 miles 10 miles 29–33 miles

24
 25
 26
 27
 28
 29
 30
3 Rest 2 miles GP
4x1 mile T (1:00)
2 miles GP		 3 miles
5x100 S		 70-minute run,
including 5:00–6:00 TUT		 Rest 5 miles 12 miles 35–39 miles

31
 8/1
 2
 3
 4
 5
 6
4 Rest 2 miles GP
4x1 mile T (1:00)
2 miles GP		 3 miles
5x100 S		 70-minute run,
including 5:00–6:00 TUT		 Rest 5 miles 14 miles 35–39 miles

7
 8
 9
 10
 11
 12
 13
5 Rest 4x1,200 C 3 miles
4x100 S		 4x800 SI Rest 5-K race 10 miles 28–30
miles

14
 15
 16
 17
 18
 19
 20
6 Rest 2 miles GP
2x2 miles T
3 miles GP		 3 miles
6x100 S		 80-minute run,
including 6:00–8:00 TUT		 Rest 5 miles 15 miles 39–43 miles

21
 22
 23
 24
 25
 26
 27
7 Rest 2 miles GP
2x2 miles T
3 miles GP		 3 miles
6x100 S		 80-minute run,
including 6:00–8:00 TUT		 Rest 5 miles 16 miles 39–43 miles

28
 29
 30
 31
 9/1
 2
 3
8 Rest 2 miles GP
3x2 miles T (2:00)
3 miles GP		 3 miles
6x100 S		 4x1 mile Rest 5 miles 16 miles 44–47 miles

4
 5
 6
 7
 8
 9
 10
9 Rest 2 miles GP
3x2 miles T (2:00)
3 miles GP		 3 miles
6x100 S		 4x1 mile Rest 5 miles 17 miles 44–47 miles

11
 12
 13
 14
 15
 16
 17
10 Rest 1-hour run,
including
2x1,200 C
2x400 SI		 4 miles 4x800 S
6x100 S		 Rest 10-K race 6-8 miles 32–34 miles

18
 19
 20
 21
 22
 23
 24
11 Rest 2 miles GP
4x2 miles T (2:00)
3 miles GP		 3 miles
6x100 S		 90-minute run,
including 8:00–10:00 TUT		 Rest 4 miles 18 miles 45–51 miles

25
 26
 27
 28
 29
 30
 10/1
12 Rest 2 miles GP
4x2 miles T (2:00)
3 miles GP		 3 miles
6x100 S		 90-minute run,
including 8:00–10:00 TUT		 Rest 4 miles 19 miles 45–51 miles

2
 3
 4
 5
 6
 7
 8
13 Rest 3x1 mile C
3x800 SI		 3 miles
6x100 S		 75-minute run,
including 6:00–8:00 TUT		 Rest 4 miles 20 miles 46 miles

9
 10
 11
 12
 13
 14
 15
14 Rest 3x1 mile C
3x 800 SI		 3 miles
6x100 S		 75-minute run,
including 6:00–8:00 TUT		 Rest 4 miles 13 miles 45 miles

16
 17
 18
 19
 20
 21
 22
15 Rest 2 miles GP
4 miles T		 3 miles
6x100 S		 1-hour run,
including 6x400 SI		 Rest Rest 1-hour run 27–29 miles

23
 24
 25
 26
 27
 28
 29
16 Rest 4x400 SI Rest 3 miles
6x100 S		 Rest 2-mile jog Marathon  



Definitions
Goal Pace (GP): Your per-mile goal marathon pace.

Tempo Runs (T): Tempo Runs (T): For 8:00 minute Marathon Goal Pace, (MGP) (3:29:45), run 7:38 (1 mile); for 7:00 MGP (3:03:32), run 6:39; for 6:00 MGP (2:37:19), run 5:43. For 11-minute Marathon Goal Pace (MGP) (4:48:25), run 10:28 (1 mile); for 10-minute MGP (4:22:12), run 9:31; for 9-minute MGP (3:55:58), run 8:34. Recovery is slow jogging for the number of minutes in parentheses.

Cruise Intervals (C):For 8-minute MGP, run 7:14 (1 mile), 3:37 (800); for 7-minute MGP, run 6:19 and 3:09; for 6-minute MGP, run 5:25 and 2:43. Recovery is 2-3 minutes for mile repeats, 1-2 for 800s For 11-minute MGP, run 9:56 (1 mile), 7:49 (1,200); for 10-minute MGP, run 9:02 and 6:47; for 9-minute MGP, run 8:07 and 6:06. Recovery is half the distance of the repetition.

Speed Intervals (SI):For 8-minute MGP, run 3:27 (800), 1:42 (400); for 7-minute MGP, run 2:59 and 1:30; for 6-minute MGP, do 2:36, 1:18. Recovery is 2-3 minutes for 800 repeats, 1-1 1-2 minutes for 400s. For 11-minute MGP, run 4:52 (800), 2:26 (400); for 10-minute MGP, run 4:17, 2:08; for 9-minute MGP, run 3:50, 1:55. Recovery is equal distance (e.g., 400 jog for 400 repeats).

Total Uphill Time (TUT): The total number of minutes you spend running semi-vigorously up inclines-- repeats up the same hill or total uphill time over a hilly loop. Strides (S): Gradual, smooth accelerations over 100 meters, running fast and controlled over the middle third--but NEVER SPRINTING--then just as gradually decelerating. Walk to full recovery after each.

Warmup/Cooldown: Run 15 minutes easy followed by 4x100m strides before each Tuesday/Thursday session and 15 minutes easy at the end. Sunday Long Run adaptations: "FF" means "fast finish" (do tempo pace for the final 15 minutes of the run); "WH" means "with hills" (do part of your run over a hilly or undulating course).

Strides (S): Gradual, smooth accelerations over 100 meters (straightaway on a track), running fast and controlled over the middle third--but NEVER SPRINTING--then just as gradually decelerating. Walk to full recovery after each.

Race Day Rules: "Go 10 to even 15 seconds per mile slower than your goal pace for the first 5–8 miles," counsels coach Bob Williams. You will see a big payoff later. When things start to get interesting, say at 18 to 20 miles, you’ll have some gas in the tank.
Race Day Rules Start slowly, force yourself to hold back--run the first mile 15-20 seconds slower than goal pace. You know the drill. Moreover, "Have a goal time for each 5-mile split and hit it," advises coach Bob Williams. "This will ensure that you reach your finish goal time."