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

Warning

Based on your selected race date you should have started training on Nov 28, 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.