Sub 3:45 Marathon

Monday

Tuesday

Thursda
y
OFF or
CrossTraining

Friday

25 min
Easy
Run

Wednesd
ay
25 min
Marathon
Fartlek

10
min/10
min Out
and
Back
Run
15
min/15
min Out
and
Back
Run
3 mile
Easy
Run

Sunday

25 min
Easy
Run

Saturda
y
50 min
Long
Run

30 min
Easy
Run

30 min
Marathon
Fartlek

OFF or
CrossTraining

30 min
Easy
Run

55 min
Long
Run

OFF

4 mile
Easy
Run

1 mile
Easy Run
+
5k
Aerobic
Effort

3 mile
Easy
Run

4 mile
Easy
Run

8 mile
Long
Run

OFF

OFF

Out and Back Run

Run at easy aerobic effort for a set time, and then turn around and run back the same way in
the same amount of time or slightly less
Marathon Fartlek
Unstructured aerobic run, depending on how you feel put in different lengths of harder aerobic
surges every 5 minutes, run steady pace in between
Long Run
Longer aerobic effort that should be run consistently at goal marathon race pace (but take into
account course factors that may slow down the pace)

3 mile
Maratho
n
Fartlek

4 mile
Easy
Run

4 mile
Easy
Run

5 mile
Hill
Training

4 mile

1 mile

1 mile
Easy Run
+
5k
Aerobic
Effort
4 mile
Easy Run

4 mile

4 mile
Easy
Run

4 mile
Easy
Run

9 mile
Long
Run

OFF

1 mile
Easy
Run +
5k
Aerobic
Effort
6 mile

4 mile
Easy
Run

10 mile
Long
Run

OFF

4 mile

12 mile

OFF

Easy
Run

4 mile
Easy
Run

Easy
Run +
5k
Aerobic
Effort
3 mile
Easy
Run

Easy Run

Hill
Training

Easy
Run

Long
Run

1 mile
Easy Run
+
5k
Aerobic
Effort

5 mile
Easy
Run

4 mile
Easy
Run

12 mile
Long
Run

OFF

Aerobic Effort

By this I mean harder than easy pace but a sustainable effort, do not
come too close to the anaerobic threshold, think goal marathon race
pace
Hill Training

This should be a continuous run, more or less easy pace, on the hilliest
route possible, close to aerobic effort going uphill and focus on stride
downhill
Down Week

The week of the 23rd-1st is meant to give your body some rest to adapt
to the training, take it easy overall but still get the two quality
workouts in
6 mile
Hill
Training

5 mile
Easy
Run

5 mile
Easy
Run

1 mile
Easy
Run +
10k
Aerobic
Effort
5 mile
Maratho
n
Fartlek

5 mile
Easy
Run

5 mile
Easy Run

6x
800m w/

1 mile
Easy Run
+
10k
Aerobic
Effort
5 mile
Easy Run

5 mile
Easy
Run

4 mile
Easy
Run

15 mile
Long
Run

OFF

6 mile
Hill
Training

5 mile
Easy
Run

18 mile
Long
Run

OFF

4 mile
Easy Run

1 mile
Easy
Run +
10k
Aerobic
Effort

4 mile
Easy
Run

16 mile
Long
Run

OFF

4 mile
Easy Run

7 mile
Medium

6 mile
Easy

18 mile
Long

OFF

400m
jog rest

Run

Run

Run

Yasso 800s

You may have heard of this workout, go at goal marathon race pace,
the idea is that average of 10 reps predicts your time (3:30 800 = 3:30
marathon)
Longer Long Runs

Starting with the 12 mile Long Runs, plan to eat and drink something
during the run to get your body used to what you will eat/drink during
the marathon
Supplementary Exercises

With the mileage starting to really increase this month, make sure to
stretch and do small strength exercises as necessary to avoid injury
5 mile
Easy
Run

6 mile
Medium
Run

4 mile
Easy Run

5 mile
Easy
Run

8x
800m
w/
400m
jog rest
6 mile
Medium
Run

4 mile
Easy Run

5 mile
Easy
Run

1 mile
Easy Run
+
5k
Aerobic
Effort

5 mile
Easy
Run +
Strides
4 mile
Easy
Run +
Strides

6 mile
Easy Run
+
Strides

1 mile
Easy
Run +
3x2
mile
Efforts
7 mile
Medium
Run

4 mile
Easy
Run

20 mile
Long
Run

OFF

4 mile
Easy
Run

22 mile
Long
Run

OFF

1 mile
Easy
Run +
4x2
mile
Efforts
4 mile
Easy
Run +
Strides

4 mile
Easy
Run

16 mile
Long
Run

OFF

OFF or
CrossTraining

4 mile
Easy
Run

10 mile
Easy
Run

Repeat Efforts

Do 2 mile repeats at your goal marathon race pace, a few minutes of

rest in between each as you see fit, but keep the amount of rest
consistent
Medium Run

Keep this run well below goal marathon race pace, it should not be a
hard effort at all, just slightly more than an easy day
Final Two Weeks

The last two weeks should be very easy to allow your body to recover
and reenergize, dont hesitate to adjust the schedule or take a day off
if needed
OFF

5 mile
Easy
Run +

20 min.
jog

4 mile
Easy Run

15 min.
jog

15 min.
jog

Strides

Flying
Pig
Marath
on

Strides

Run faster but smoothly, focusing on form, for about 70-100m

approximately 3 to 5 times after your run
Race Day Preparation

I would suggest trying to do your long runs at the same time of day as
the marathon, so that you can simulate your race routine and be
prepared