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Full Marathon Training Plans

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Training Plans   >  Marathon Training Plans  > Advanced Run Marathon Training Plan

Advanced Run Marathon Training Plan

Training Plan Overview

The Advanced Marathon Training Program is geared towards seasoned marathoners who are looking to improve their finish times and boost performance. The 20-week program includes long runs up to 21 miles, race pace workouts, speed work [intervals, tempo, pickups] drills, one cross-training workout and strength and rest days. The speed workouts focus on improving speed, fitness and efficiency in running. These are the sessions that will improve performance. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to complement your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. The Advanced Marathon Program is best suited for those who have been running at least 5-6 times per week for 60-90 minutes for at least one year and have run several marathons.

Follow this plan on your iPhone, iPad or iPod touch with alerts each day to help you complete the program showing routes each day. Learn more about our Advanced Run Marathon Training App.

Training Plan Mileage Chart

Weekly Overview

Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My full training plan

Race Date:
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Nov 26 		Nov 26
Run
50 mins		 Nov 27
Run
60 mins		 Nov 28
Cross-Training
50 mins		 Nov 29
Run
50 mins		 Nov 30
Run
45 mins		 Dec 1
Run-Endurance
8 miles		 Dec 2
Rest Day
Week 2
Dec 3 		Dec 3
Run
50 mins		 Dec 4
Run
60 mins		 Dec 5
Cross-Training
50 mins		 Dec 6
Run
50 mins		 Dec 7
Run
45 mins		 Dec 8
Run-Endurance
9 miles		 Dec 9
Rest Day
Week 3
Dec 10 		Dec 10
Run
50 mins		 Dec 11
Run+Speed
60 mins		 Dec 12
Cross-Training
50 mins		 Dec 13
Run
50 mins		 Dec 14
Run
45 mins		 Dec 15
Run-Endurance
10 miles		 Dec 16
Rest Day
Week 4
Dec 17 		Dec 17
Run
60 mins		 Dec 18
Run+Speed
60 mins		 Dec 19
Cross-Training
50 mins		 Dec 20
Run
50 mins		 Dec 21
Run
45 mins		 Dec 22
Run-Endurance
8 miles		 Dec 23
Rest Day
Week 5
Dec 24 		Dec 24
Run
60 mins		 Dec 25
Run+Speed
57 mins		 Dec 26
Cross-Training
50 mins		 Dec 27
Run
50 mins		 Dec 28
Run
45 mins		 Dec 29
Run-Endurance
11 miles		 Dec 30
Rest Day
Week 6
Dec 31 		Dec 31
Run
60 mins		 Jan 1
Run+Speed
63 mins		 Jan 2
Cross-Training
50 mins		 Jan 3
Run
50 mins		 Jan 4
Run
45 mins		 Jan 5
Run-Endurance
12 miles		 Jan 6
Rest Day
Week 7
Jan 7 		Jan 7
Run
60 mins		 Jan 8
Run+Speed
60 mins		 Jan 9
Cross-Training
50 mins		 Jan 10
Run
60 mins		 Jan 11
Rest Day		 Jan 12
Run-Race Pace
8 miles		 Jan 13
Rest Day
Week 8
Jan 14 		Jan 14
Run
60 mins		 Jan 15
Run+Speed
58 mins		 Jan 16
Cross-Training
50 mins		 Jan 17
Run
60 mins		 Jan 18
Run
45 mins		 Jan 19
Run-Endurance
14 miles		 Jan 20
Rest Day
Week 9
Jan 21 		Jan 21
Run
60 mins		 Jan 22
Run+Speed
62 mins		 Jan 23
Cross-Training
50 mins		 Jan 24
Run
60 mins		 Jan 25
Rest Day		 Jan 26
Run-Endurance
16 miles		 Jan 27
Rest Day
Week 10
Jan 28 		Jan 28
Run
60 mins		 Jan 29
Run+Speed
53 mins		 Jan 30
Cross-Training
50 mins		 Jan 31
Run
60 mins		 Feb 1
Run
45 mins		 Feb 2
Run-Race Pace
10 miles		 Feb 3
Rest Day
Week 11
Feb 4 		Feb 4
Run
60 mins		 Feb 5
Run+Speed
53 mins		 Feb 6
Cross-Training
50 mins		 Feb 7
Run
60 mins		 Feb 8
Run
45 mins		 Feb 9
Run-Endurance
18 miles		 Feb 10
Rest Day
Week 12
Feb 11 		Feb 11
Run
60 mins		 Feb 12
Run+Speed
54 mins		 Feb 13
Cross-Training
50 mins		 Feb 14
Run
60 mins		 Feb 15
Run
45 mins		 Feb 16
Run-Race Pace
12 miles		 Feb 17
Rest Day
Week 13
Feb 18 		Feb 18
Run
60 mins		 Feb 19
Run+Speed
54 mins		 Feb 20
Cross-Training
50 mins		 Feb 21
Run
60 mins		 Feb 22
Run
45 mins		 Feb 23
Run-Endurance
20 miles		 Feb 24
Rest Day
Week 14
Feb 25 		Feb 25
Run
70 mins		 Feb 26
Run+Speed
58 mins		 Feb 27
Cross-Training
50 mins		 Feb 28
Run
60 mins		 Feb 29
Rest Day		 Mar 1
Run-Endurance
12 miles		 Mar 2
Rest Day
Week 15
Mar 3 		Mar 3
Run
70 mins		 Mar 4
Run+Speed
66 mins		 Mar 5
Cross-Training
50 mins		 Mar 6
Run
60 mins		 Mar 7
Run
45 mins		 Mar 8
Run-Endurance
21 miles		 Mar 9
Rest Day
Week 16
Mar 10 		Mar 10
Run
60 mins		 Mar 11
Run+Speed
50 mins		 Mar 12
Cross-Training
50 mins		 Mar 13
Run
60 mins		 Mar 14
Run
30 mins		 Mar 15
Run-Endurance
12 miles		 Mar 16
Rest Day
Week 17
Mar 17 		Mar 17
Run
70 mins		 Mar 18
Run+Speed
66 mins		 Mar 19
Cross-Training
50 mins		 Mar 20
Run
60 mins		 Mar 21
Run
45 mins		 Mar 22
Run-Race Pace
21 miles		 Mar 23
Rest Day
Week 18
Mar 24 		Mar 24
Run
70 mins		 Mar 25
Run+Speed
50 mins		 Mar 26
Cross-Training
50 mins		 Mar 27
Run
60 mins		 Mar 28
Run
40 mins		 Mar 29
Run-Endurance
12 miles		 Mar 30
Rest Day
Week 19
Mar 31 		Mar 31
Run
50 mins		 Apr 1
Run+Speed
60 mins		 Apr 2
Rest Day		 Apr 3
Run
40 mins		 Apr 4
Rest Day		 Apr 5
Run-Race Pace
7 miles		 Apr 6
Rest Day
Week 20
Apr 7 		Apr 7
Run
40 mins		 Apr 8
Rest Day		 Apr 9
Run
30 mins		 Apr 10
Rest Day		 Apr 11
Run
30 mins		 Apr 12
Rest Day		 Apr 13
Race Day!
26.2 miles

Warning

Based on your selected race date you should have started training on Nov 26, 2011. If you didn't you shouldn't start this training plan without consulting a coach. Unless you've been working out at a level consistent with the scheduled workouts so far you risk injury or death by following the training plan.

Disclaimer

WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.