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PD 18 Week 55 70 Blank

This document outlines a 17 week marathon training plan. It provides details on the daily workouts, long runs, and tune-up races for each week leading up to the goal marathon. The plan starts with 54 miles per week and gradually increases mileage, with a peak of 70 miles during lactate threshold and endurance training. It then tapers mileage back down to the low 40s during the final preparation and race weeks. The workouts focus on various paces and distances to build speed, endurance, and lactate threshold in preparation for the marathon.

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Lupce Ristov
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127 views

PD 18 Week 55 70 Blank

This document outlines a 17 week marathon training plan. It provides details on the daily workouts, long runs, and tune-up races for each week leading up to the goal marathon. The plan starts with 54 miles per week and gradually increases mileage, with a peak of 70 miles during lactate threshold and endurance training. It then tapers mileage back down to the low 40s during the final preparation and race weeks. The workouts focus on various paces and distances to build speed, endurance, and lactate threshold in preparation for the marathon.

Uploaded by

Lupce Ristov
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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17 Weeks to go (21-12-

15)
Endurance
Day 17 16 15
Monday Rest or Cross-training Rest or Cross-training Rest or Cross-training

Lactate Threshold 9 Miles General Aerobic & speed


with 4mile @ 15k to half 8mile with 10 x100m
Tuesday marathon pace strides Medium Long Run 11miles

Medium Long Run 11 Medium Long Run 12 Medium Long Run 13


Wednesday miles miles miles

Thursday Recovery 5 miles Recovery 5 miles Recovery 5 miles

Lactate Threshold 9 Miles


w/ 4mile @ 15k to half
Friday General Aerobic 9mile General Aerobic 9 mile marathon pace

Saturday Recovery 5 miles Recovery 5 miles Recovery 5 mile

Marathon pace run


Medium Long Run 15 16miles with 8miles @ Medium Long Run 15
Sunday miles marathon pace miles
Weekly Miles 54 55 58
Endurance
14 13 12 11
Rest or Cross-training Rest or Cross-training Rest or Cross-training Rest or Cross-training

General Aerobic & speed Lactate Threshold 9 Miles General Aerobic & speed Lactate Threshold 10
9 mile with 10 x100m w/ 5mile @ 15k to half 8 mile with 10 x100m Miles with 5 mile @ 15k to
strides marathon pace strides half marathon pace

Medium Long Run 14


mile Medium Long Run 14mile Medium Long Run 12mile Medium Long Run 14mile

Recovery 5 miles Recovery 5 miles Recovery 5 miles Recovery 5 miles

Medium Long Run 11m Medium Long Run 12m Medium Long Run 10m Medium Long Run 11m

General Aerobic & speed


7 mile with 10 x100m
Recovery 5 miles Recovery 5 mile Recovery 5 mile strides

Marathon pace run


18miles with 10 miles @ Medium Long Run 15
Long Run 18miles marathon pace miles Long Run 21 miles
62 63 55 68
Lactate Threshold & Endurance
10 9 8
Rest or Cross-training Rest or Cross-training Rest or Cross-training

Recovery 6mile AM/ 4 Recovery 6mile AM/ 4 mile


mile PM PM General Aerobic 9mile

Vo2 Max 9 mile with 6 x800m


Medium Long Run 14 @5k race pace jog 90%
miles Medium Long Run 15 miles interval time between

Recovery 5 miles Recovery 6 miles Recovery 6 miles

Lactate Threshold 11
Miles with 6 mile @ 15k to
half marathon pace Medium Long Run 13 miles Medium Long Run 11 miles

Recovery & Speed 7miles General Aerobic & speed 8


Recovery 6 miles with 6 x100m strides mile with 10 x100m strides

Marathon pace run


16miles with 12 miles @
Long Run 20 miles marathon pace Medium Long Run 15 miles
66 67 58
Race Preparation
7 6 5
Rest or Cross-training Rest or Cross-training Rest or Cross-training

Vo2 Max 9 mile with 5 x600m Vo2 Max 10 mile with 6


Recovery 6mile AM/ 4 @5k race pace jog 90% x1000m @5k race pace jog
mile PM interval time between 90% interval time between

Medium Long Run 15


miles Medium Long Run 14 miles Medium Long Run 15 miles

Recovery & Speed 6 miles


with 6 x100m strides AM / 4 Recovery 6mile AM/ 4 mile
Recovery 6 miles mile PM PM

Lactate Threshold 12
Miles with 7 mile @ 15k to
half marathon pace Recovery 5 miles Medium Long Run 12 miles

Recovery 5mile 8k - 15k Tune Up race Recovery 5 miles

Marathon pace run 18miles


with 14 miles @ marathon
Long Run 22 miles Long Run 18 miles pace
70 65-69 70
Race Preparation Taper and Race
4 3 2
Rest or Cross-training Rest or Cross-training Rest or Cross-training

Vo2 Max 9 mile with 5 x600m Recovery & Speed 7


@5k race pace jog 90% Recovery 6mile AM/ 4 mile miles with 8 x100m
interval time between PM strides

Vo2 Max 11 mile with 5


x1,200m @5k race pace jog Medium Long Run 12
Medium Long Run 14 miles 90% interval time between miles

Recovery & Speed 5


Recovery & Speed 6 miles miles with 6 x100m
with 6 x100m strides Medium Long Run 14 miles strides

General Aerobic & speed 8


Recovery 5 miles mile with 8 x100m strides Recovery 5 miles

8k - 15k Tune Up race Recovery 5 miles 8k-15k tune up race

Long Run 17 miles Long Run 20 miles Long Run 17 miles


60-64 68 55-57
Taper and Race
1 Race Week
Rest Rest

General Aerobic & speed 7


mile with 8 x100m strides Recovery 7 miles

Dress Rehearsal 7 miles


with 2 miles @ marathon
Recovery 4 mile pace

Vo2 Max 8 mile with 3 x


1,600m @5k race pace jog
90% interval time between Recovery 5 miles

Recovery & Speed 5 miles


Recovery 5 miles with 6 x100m strides

Recovery & Speed 6 miles


with 8 x 100m strides Recovery 4 miles

Medium Long Run 13 miles Goal Marathon


43 28 (6 days pre race)

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