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24 Weeks to Marathon

Schedule & Timeline

Before you start training there are a few housekeeping issues you will want to make sure you have taken care of. I know - training is much more fun than housekeeping - but these are important. Anyway - you have probably already done these. Just in case you haven’t, take care of these before you start training. Your program will go much smoother.

  • Determine your appropriate training schedule. Pick the schedule that most closely meets your marathon goal and your experience level. Choose a schedule that is challenging but not so difficult that you can’t realistically accomplish it.

  • Choose your goal race. You will need a specific goal date so that you are able to properly peak and taper for your race.

  • Carefully figure your training timeline. Count backwards from your goal race date to determine your program starting date. Check this and recheck. It can be a particularly nasty surprise to find out you have peaked a week late or early.

     

Strength Training Countdown

Level
Day 1
Day 3
Day 5
Beginning
Basic
General
None
Basic
General
Recreational
Basic
General
None
Basic
General
Competitive
Basic
General
Basic
General
Basic
General
Elite
Basic
General
Basic
General
Basic
General

 

 

Beginning Runner Countdown

Key Workouts for Finishers

  • Key 1 - 2 miles @ endurance pace

  • Key 2 - 2 miles @ endurance pace

  • Key 3 - 3 miles @ endurance pace

Suggested Workout Sequence

 

3 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Rest
Key 1
Rest
Key 2
Rest
Rest
Key 3

 

4 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Rest
Key 1
Rest
Key 2
Rest
30 - 45 minutes @ e pace
Key 3

 

5 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Rest
Key 1
30 - 45 minutes @ e pace
Key 2
Rest
30 - 45 minutes @ e pace
Key 3

 

6 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Rest
Key 1
30 - 45 minutes @ e pace
Key 2
30 - 45 minutes @ e pace
30 - 45 minutes @ e pace
Key 3

 

7 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
30 - 45 minutes @ e pace
Key 1
30 - 45 minutes @ e pace
Key 2
30 - 45 minutes @ e pace
30 - 45 minutes @ e pace
Key 3

 

 

 

 

Recreational Level Countdown

Key Workouts for Finishers

  • Key 1 - 2 miles @ endurance pace

  • Key 2 - 2 miles @ endurance pace

  • Key 3 - 3 miles @ endurance pace

Key Workouts for Pacers

  • Key 1 - Run 2 x 800 meter repeats @ 10K pace. Recover between each repeat with 2 minutes of passive recovery.

  • Key 2 - Run 6 x 400 meter repeats @ 5K pace. Recover between each repeat with 2 minutes of passive recovery.

  • Key 3 - 3 miles @ endurance pace

Suggested Workout Sequence

4 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Rest
Key 1
Rest
Key 2
Rest
40 - 50 minutes @ e pace
Key 3

 

5 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Rest
Key 1
40 - 50 minutes @ e pace
Key 2
Rest
40 - 50 minutes @ e pace
Key 3

 

6 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Rest
Key 1
40 - 50 minutes @ e pace
Key 2
40 - 50 minutes @ e pace
40 - 50 minutes @ e pace
Key 3

 

7 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
40 - 50 minutes @ e pace
Key 1
40 - 50 minutes @ e pace
Key 2
40 - 50 minutes @ e pace
40 - 50 minutes @ e pace
Key 3

 

 

Competitive Level Countdown

Key Workouts for Pacers

  • Key 1 - Run 4 x 800 meter repeats @ 10K pace. Recover between each repeat with 2 minutes of passive recovery.

  • Key 2 - Run 8 x 400 meter repeats @ 5K pace. Recover between each repeat with 2 minutes of passive recovery.

  • Key 3 - 6 miles @ endurance pace

Key Workouts for Racers

  • Key 1 - Run 4 x 800 meter repeats @ 10K pace. Recover between each repeat with 2 minutes of passive recovery.

  • Key 2 - Run 8 x 400 meter repeats @ 5K pace. Recover between each repeat with 2 minutes of passive recovery.

  • Key 3 - 6 miles @ endurance pace

Suggested Workout Sequence

5 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Rest
Key 1
40 - 75 minutes @ e pace
Key 2
Rest
40 - 75 minutes @ e pace
Key 3

 

6 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Rest
Key 1
40 - 75 minutes @ e pace
Key 2
40 - 75 minutes @ e pace
40 - 75 minutes @ e pace
Key 3

 

7 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
40 - 75 minutes @ e pace
Key 1
40 - 75 minutes @ e pace
Key 2
40 - 75 minutes @ e pace
40 - 75 minutes @ e pace
Key 3

 

Elite Level Countdown

Key Workouts for Pacers

  • Key 1 - Run 6 x 800 meter repeats @ 10K pace. Recover between each repeat with 1 minute of passive recovery.

  • Key 2 - 8 x 400 meter repeats @ 5K pace. Recover between each repeat with 1 minute of passive recovery.

  • Key 3 - 8 miles @ endurance pace

Key Workouts for Racers

  • Key 1 - Run 6 x 800 meter repeats @ 10K pace. Recover between each repeat with 1 minute of passive recovery.

  • Key 2 - 8 x 400 meter repeats @ 5K pace. Recover between each repeat with 1 minute of passive recovery.

  • Key 3 - 8 miles @ endurance pace

Suggested Workout Sequences

 

6 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Rest
Key 1
45 - 90 minutes @ e pace
Key 2
45 - 90 minutes @ e pace
45 - 90 minutes @ e pace
Key 3

 

7 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
45 - 90 minutes @ e pace
Key 1
45 - 90 minutes @ e pace
Key 2
45 - 90 minutes @ e pace
45 - 90 minutes @ e pace
Key 3

 

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