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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 the WalkJogRun 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.