SAMPLE MARATHON TRAINING PROGRAM
(Silver Package – 12 weeks)
This individual was an experienced runner whose goal was to finish a marathon in 4:15 (average 9:45 min/miles). Following is part of their training plan from weeks 5-6 of their 12-week marathon training plan.
Training paces for the key workouts are as follows:
*Long run – 10:45-11:45 min/miles; *Race Pace – 9:30-10:00 min/miles
*Tempo run – 8:30-9:00 min/miles; *Easy run – 11:00-11:30 min/miles
Week 5
Monday: X-Train 20-60 minutes RPE of 2-3
Tuesday: Tempo Run 20 minutes
Wednesday: Easy Run 35-45 minutes
Thursday: X-Train 20-60 minutes RPE of 4-5
Friday: Fast Run 10 minutes
Saturday: OFF!
Sunday: Long Run 12 miles
Week 6
Monday: X-Train 20-60 minutes RPE of 2-3
Tuesday: Tempo Run 25 minutes
Wednesday: Easy Run 35-45 minutes
Thursday: X-Train 20-60 minutes RPE of 4-5
Friday: Fast Run 15 minutes
Saturday: OFF!
Sunday: Long Run 14 miles
