Marathon Training Plan
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1 (11/25/2024) | Rest | 4M easy | 2M marathon pace | Rest | 3M easy | 7M easy | Rest |
| Week 2 (12/2/2024) | *5M 8:20 | 5M easy | 4M marathon pace | Rest | 3M easy | 8M easy | Rest |
| Week 3 (12/9/2024) | *6M 8:15 | 6M easy | 5M marathon pace | Rest | 3M easy | 9M easy | Rest |
| Week 4 (12/16/2024) | *5M tempo | 7M easy | *4M 8:00 | Rest | 3M easy | 7M 8:00 | Rest |
| Week 5 (12/23/2024) | *6M fartlek | 5M easy | 5M easy | Rest | 3M easy | 11M easy | Rest |
| Week 6 (12/30/2024) | *6M hill repeats | 6M easy | *5M 8:00 | Rest | 3M easy | 13M easy | Rest |
| Week 7 (1/6/2025) | *6M mile repeats | 7M easy | 6M easy | Rest | 3M easy | 15M easy | Rest |
| Week 8 (1/13/2025) | *5M mile repeats | 7M easy | *4M 7:50 | Rest | 3M easy | *15M 8:20 | Rest |
| Week 9 (1/20/2025) | *6M hill repeats | 7M easy | 8M easy | Rest | 3M easy | 17M easy | Rest |
| Week 10 (1/27/2025) | *7M mile repeats | 8M easy | *5M tempo | Rest | 3M easy | *15M 8:20 | Rest |
| Week 11 (2/3/2025) | *7M fartlek | 6M easy | 8M easy | Rest | 3M easy | 19M easy | Rest |
| Week 12 (2/10/2025) | *7M mile repeats | 7M easy | *5M tempo | Rest | 3M easy | 21M easy | Rest |
| Week 13 (2/17/2025) | *6M hill repeats | 7M easy | *6M tempo | Rest | 3M easy | 20M slow | Rest |
| Week 14 (2/24/2025) | *5M mile repeats | 6M easy | 7M easy | Rest | 3M easy | 18M easy | Rest |
| Week 15 (3/3/2025) | *5M mile repeats | 5M easy | *5M tempo | Rest | 3M easy | 12M easy | Rest |
| Week 16 (3/10/2025) | Rest | *4M intervals | 3M easy | Rest | Rest | 2M easy | Race Day |
On the days with * it means the first and last mile of the total should be slow jogs. So if it says “*7M 8:30” that means jog 1 mile slow, run 5 at an 8:30 pace, then jog another slow mile to cool down
Original link to this plan.