Training
Marathon Training Guide - Personal Best
A 30-Week Schedule for Achieving Peak Performance
I DESIGNED THIS PROGRAM FOR EXPERIENCED RUNNERS, individuals who have run two or three or more marathons and who would like to improve their times, to achieve Peak Performance, to set a Personal Record (PR), perhaps to score a Boston Marathon qualifying time (BQ).
If truth be told, this is not exactly a new marathon training program, but rather two training programs combined for the convenience of Intermediate runners. Personal Best combines my 12-week Intermediate Spring Training Program with my popular 18-week Intermediate 1 Marathon Training Program. If you are an experienced runner, you could just as easily access each of those programs here on my Web site and move from the first to the second at the end of 12 weeks. Similarly, you could sign up for each of those Virtual Training programs available through TrainingPeaks online. But I've done the work for you.
Training for the marathon, or any other running race, is not easy. It's hard work. It takes discipline. But it's also a lot of fun, particularly if you run with a friend or a group of runners (something I recommend). For more instructions, check the introductions to Intermediate Spring Training and Intermediate 1 Marathon. Still more in the way of tips and instructions are available when you sign up for the interactive version from TrainingPeaks.
Marathon Training Schedule: Personal Best
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | 3 m run | 3 m run | 3 x hill | 3 m run | Rest | 30 min tempo | 6 m run |
| 2 | 3 m run | 3 m run | 3 x hill | 3 m run | Rest | 30 min fartlek | 7 m run |
| 3 | 3 m run | 4 m run | 4 x hill | 3 m run | Rest | 35 min tempo | 6 m run |
| 4 | 3 m run | 4 m run | 4 x hill | 3 m run | Rest | 35 min fartlek | 7 m run |
| 5 | 3 m run | 5 m run | 5 x hill | 3 m run | Rest | 35 min tempo | 8 m run |
| 6 | 3 m run | 5 m run | 5 x hill | 3 m run | Rest | Rest | 5-K Race |
| 7 | 3 m run | 4 m run | 8 x 200 | 3 m run | Rest | 40 min fartlek | 7 m run |
| 8 | 3 m run | 5 m run | 6 x 400 | 3 m run | Rest | 40 min tempo | 8 m run |
| 9 | 3 m run | 6 m run | 10 x 200 | 3 m run | Rest | Rest | 8-K Race |
| 10 | 3 m run | 4 m run | 7 x 400 | 3 m run | Rest | 45 min fartlek | 7 m run |
| 11 | 3 m run | 5 m run | 12 x 200 | 3 m run | Rest | 45 min tempo | 6 m run |
| 12 | 3 m run | 6 m run | 8 x 400 | 3 m run | Rest | Rest | 10-K Race |
| 13 | Cross | 3 m run | 5 m run | 3 m run | Rest | 5 m pace | 8 m run |
| 14 | Cross | 3 m run | 5 m run | 3 m run | Rest | 3 m run | 9 m run |
| 15 | Cross | 3 m run | 5 m run | 3 m run | Rest | 5 m pace | 6 m run |
| 16 | Cross | 3 m run | 6 m run | 3 m run | Rest | 6 m pace | 11 m run |
| 17 | Cross | 3 m run | 6 m run | 3 m run | Rest | 6 m run | 12 m run |
| 18 | Cross | 3 m run | 5 m run | 3 m run | Rest | Rest | 15-K Race |
| 19 | Cross | 4 m run | 7 m run | 4 m run | Rest | 7 m run | 14 m run |
| 20 | Cross | 4 m run | 7 m run | 4 m run | Rest | 7 m pace | 15 m run |
| 21 | Cross | 4 m run | 5 m run | 4 m run | Rest | 8 m pace | 11 m run |
| 22 | Cross | 4 m run | 8 m run | 4 m run | Rest | 8 m run | 17 m run |
| 23 | Cross | 5 m run | 8 m run | 5 m run | Rest | 8 m pace | 18 m run |
| 24 | Cross | 5 m run | 5 m run | 5 m run | Rest | Rest | Half Marathon Race |
| 25 | Cross | 5 m run | 8 m run | 5 m run | Rest | 5 m pace | 20 m run |
| 26 | Cross | 5 m run | 5 m run | 5 m run | Rest | 8 m run | 12 m run |
| 27 | Cross | 5 m run | 8 m run | 5 m run | Rest | 5 m pace | 20 m run |
| 28 | Cross | 5 m run | 6 m run | 5 m run | Rest | 4 m pace | 12 m run |
| 29 | Cross | 4 m run | 5 m run | 4 m run | Rest | 3 m run | 8 m run |
| 30 | Cross | 4 m run | 4 m run | Rest | Rest | 2 m run | Marathon |
Click here for the TrainingPeaks interactive version of Marathon Personal Best