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All Workouts

2026 second-half marathon training plan — browse every session by phase, mesocycle, and microcycle.

Aerobic Phase
28 Microcycles · 112 Days
Planned volume 1908km
Microcycle 1 6/1 Mon 6/2 Tue 6/3 Wed 6/4 Thu
AM 20km Long Run @5′10″ 5km Recovery 15km Medium-Long Run @5′00″ 5km Recovery
PM Rest 5km Recovery Rest 5km Recovery
Microcycle 2 6/5 Fri 6/6 Sat 6/7 Sun 6/8 Mon
AM 22km Long Run @5′05″ 5km Recovery 17km Medium-Long Run @4′55″ 5km Recovery
PM Rest 5km Recovery Rest 5km Recovery
Microcycle 3 6/9 Tue 6/10 Wed 6/11 Thu 6/12 Fri
AM 24km Long Run @5′00″ 5km Recovery 19km Medium-Long Run @4′50″ 5km Recovery
PM Rest 5km Recovery Rest 5km Recovery
Microcycle 4 (Cutback) 6/13 Sat 6/14 Sun 6/15 Mon 6/16 Tue
AM 18km Medium-Long Run @5′10″-5′20″ 5km Recovery 13km Medium Run @4′45″-4′55″ 5km Recovery
PM Rest 5km Recovery Rest 5km Recovery
Microcycle 5 6/17 Wed 6/18 Thu 6/19 Fri 6/20 Sat
AM 24km Long Run @5′00″ 6km Recovery 21km Medium-Long Run @4′50″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 6 6/21 Sun 6/22 Mon 6/23 Tue 6/24 Wed
AM 26km Long Run @4′55″ 6km Recovery 21km Medium-Long Run @4′45″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 7 6/25 Thu 6/26 Fri 6/27 Sat 6/28 Sun
AM 26km Long Run @4′50″ 6km Recovery 21km Medium-Long Run @4′40″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 8 (Cutback) 6/29 Mon 6/30 Tue 7/1 Wed 7/2 Thu
AM 18km Medium-Long Run @5′05″-5′15″ 6km Recovery 13km Medium Run @4′40″-4′50″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 9 7/3 Fri 7/4 Sat 7/5 Sun 7/6 Mon
AM 27km Long Run @4′55″ 6km Recovery 22km Medium-Long Run @4′45″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 10 7/7 Tue 7/8 Wed 7/9 Thu 7/10 Fri
AM 27km Long Run @4′50″ 6km Recovery 22km Medium-Long Run @4′40″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 11 7/11 Sat 7/12 Sun 7/13 Mon 7/14 Tue
AM 27km Long Run @4′45″ 6km Recovery 22km Medium-Long Run @4′35″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 12 (Cutback) 7/15 Wed 7/16 Thu 7/17 Fri 7/18 Sat
AM 19km Medium-Long Run @5′00″-5′10″ 6km Recovery 14km Medium Run @4′35″-4′45″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 13 7/19 Sun 7/20 Mon 7/21 Tue 7/22 Wed
AM 27km Long Run @4′48″ 6km Recovery 22km Medium-Long Run @4′38″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 14 7/23 Thu 7/24 Fri 7/25 Sat 7/26 Sun
AM 27km Long Run @4′43″ 6km Recovery 22km Medium-Long Run @4′34″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 15 7/27 Mon 7/28 Tue 7/29 Wed 7/30 Thu
AM 22km@4′38″ +5km@4′25″-4′30″ 6km Recovery 17km@4′30″ +5km@4′20″-4′25″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 16 (Cutback) 7/31 Fri 8/1 Sat 8/2 Sun 8/3 Mon
AM 19km Medium-Long Run @4′55″-5′05″ 6km Recovery 14km Medium Run @4′30″-4′40″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 17 8/4 Tue 8/5 Wed 8/6 Thu 8/7 Fri
AM 28km Long Run @4′42″ 6km Recovery 23km Medium-Long Run @4′34″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 18 8/8 Sat 8/9 Sun 8/10 Mon 8/11 Tue
AM 28km Long Run @4′38″ 6km Recovery 23km Medium-Long Run @4′30″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 19 8/12 Wed 8/13 Thu 8/14 Fri 8/15 Sat
AM 22km@4′35″ +6km@4′20″-4′25″ 6km Recovery 17km@4′25″-4′30″ +6km@4′15″-4′20″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 20 (Cutback) 8/16 Sun 8/17 Mon 8/18 Tue 8/19 Wed
AM 20km Medium-Long Run @4′50″-5′00″ 6km Recovery 15km Medium Run @4′25″-4′35″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 21 8/20 Thu 8/21 Fri 8/22 Sat 8/23 Sun
AM 28km Long Run @4′38″ 6km Recovery 23km Medium-Long Run @4′30″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 22 8/24 Mon 8/25 Tue 8/26 Wed 8/27 Thu
AM 28km Long Run @4′34″ 6km Recovery 23km Medium-Long Run @4′25″-4′30″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 23 8/28 Fri 8/29 Sat 8/30 Sun 8/31 Mon
AM 20km@4′30″-4′35″ +8km@4′15″-4′25″ 6km Recovery 15km@4′22″-4′27″ +8km@4′12″-4′18″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 24 (Cutback) 9/1 Tue 9/2 Wed 9/3 Thu 9/4 Fri
AM 21km Medium-Long Run @4′45″-4′55″ 6km Recovery 16km Medium Run @4′18″-4′28″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 25 9/5 Sat 9/6 Sun 9/7 Mon 9/8 Tue
AM 29km Long Run @4′35″-4′40″ 6km Recovery 24km Medium-Long Run @4′25″-4′30″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 26 9/9 Wed 9/10 Thu 9/11 Fri 9/12 Sat
AM 29km Long Run @4′30″-4′35″ 6km Recovery 24km Medium-Long Run @4′22″-4′27″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 27 9/13 Sun 9/14 Mon 9/15 Tue 9/16 Wed
AM 19km@4′30″ +10km@4′15″-4′25″ 6km Recovery 16km@4′20″-4′25″ +8km@4′10″-4′18″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Microcycle 28 (Cutback) 9/17 Thu 9/18 Fri 9/19 Sat 9/20 Sun
AM 21km Medium-Long Run @4′45″-4′55″ 6km Recovery 16km Medium Run @4′10″-4′20″ 6km Recovery
PM Rest 6km Recovery Rest 6km Recovery
Mesocycle 1 · Microcycle 1 Planned 55km
6/1 Mon · Day 1
AM
20km Long Run @5′10″
PM
Rest
6/2 Tue · Day 2
AM
5km Recovery
PM
5km Recovery
6/3 Wed · Day 3
AM
15km Medium-Long Run @5′00″
PM
Rest
6/4 Thu · Day 4
AM
5km Recovery
PM
5km Recovery
Mesocycle 1 · Microcycle 2 Planned 59km
6/5 Fri · Day 1
AM
22km Long Run @5′05″
PM
Rest
6/6 Sat · Day 2
AM
5km Recovery
PM
5km Recovery
6/7 Sun · Day 3
AM
17km Medium-Long Run @4′55″
PM
Rest
6/8 Mon · Day 4
AM
5km Recovery
PM
5km Recovery
Mesocycle 1 · Microcycle 3 Planned 63km
6/9 Tue · Day 1
AM
24km Long Run @5′00″
PM
Rest
6/10 Wed · Day 2
AM
5km Recovery
PM
5km Recovery
6/11 Thu · Day 3
AM
19km Medium-Long Run @4′50″
PM
Rest
6/12 Fri · Day 4
AM
5km Recovery
PM
5km Recovery
Mesocycle 1 · Microcycle 4 (Cutback) Planned 51km
6/13 Sat · Day 1
AM
18km Medium-Long Run @5′10″-5′20″
PM
Rest
6/14 Sun · Day 2
AM
5km Recovery
PM
5km Recovery
6/15 Mon · Day 3
AM
13km Medium Run @4′45″-4′55″
PM
Rest
6/16 Tue · Day 4
AM
5km Recovery
PM
5km Recovery
Mesocycle 2 · Microcycle 5 Planned 69km
6/17 Wed · Day 1
AM
24km Long Run @5′00″
PM
Rest
6/18 Thu · Day 2
AM
6km Recovery
PM
6km Recovery
6/19 Fri · Day 3
AM
21km Medium-Long Run @4′50″
PM
Rest
6/20 Sat · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 2 · Microcycle 6 Planned 71km
6/21 Sun · Day 1
AM
26km Long Run @4′55″
PM
Rest
6/22 Mon · Day 2
AM
6km Recovery
PM
6km Recovery
6/23 Tue · Day 3
AM
21km Medium-Long Run @4′45″
PM
Rest
6/24 Wed · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 2 · Microcycle 7 Planned 71km
6/25 Thu · Day 1
AM
26km Long Run @4′50″
PM
Rest
6/26 Fri · Day 2
AM
6km Recovery
PM
6km Recovery
6/27 Sat · Day 3
AM
21km Medium-Long Run @4′40″
PM
Rest
6/28 Sun · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 2 · Microcycle 8 (Cutback) Planned 55km
6/29 Mon · Day 1
AM
18km Medium-Long Run @5′05″-5′15″
PM
Rest
6/30 Tue · Day 2
AM
6km Recovery
PM
6km Recovery
7/1 Wed · Day 3
AM
13km Medium Run @4′40″-4′50″
PM
Rest
7/2 Thu · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 3 · Microcycle 9 Planned 73km
7/3 Fri · Day 1
AM
27km Long Run @4′55″
PM
Rest
7/4 Sat · Day 2
AM
6km Recovery
PM
6km Recovery
7/5 Sun · Day 3
AM
22km Medium-Long Run @4′45″
PM
Rest
7/6 Mon · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 3 · Microcycle 10 Planned 73km
7/7 Tue · Day 1
AM
27km Long Run @4′50″
PM
Rest
7/8 Wed · Day 2
AM
6km Recovery
PM
6km Recovery
7/9 Thu · Day 3
AM
22km Medium-Long Run @4′40″
PM
Rest
7/10 Fri · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 3 · Microcycle 11 Planned 73km
7/11 Sat · Day 1
AM
27km Long Run @4′45″
PM
Rest
7/12 Sun · Day 2
AM
6km Recovery
PM
6km Recovery
7/13 Mon · Day 3
AM
22km Medium-Long Run @4′35″
PM
Rest
7/14 Tue · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 3 · Microcycle 12 (Cutback) Planned 57km
7/15 Wed · Day 1
AM
19km Medium-Long Run @5′00″-5′10″
PM
Rest
7/16 Thu · Day 2
AM
6km Recovery
PM
6km Recovery
7/17 Fri · Day 3
AM
14km Medium Run @4′35″-4′45″
PM
Rest
7/18 Sat · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 4 · Microcycle 13 Planned 73km
7/19 Sun · Day 1
AM
27km Long Run @4′48″
PM
Rest
7/20 Mon · Day 2
AM
6km Recovery
PM
6km Recovery
7/21 Tue · Day 3
AM
22km Medium-Long Run @4′38″
PM
Rest
7/22 Wed · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 4 · Microcycle 14 Planned 73km
7/23 Thu · Day 1
AM
27km Long Run @4′43″
PM
Rest
7/24 Fri · Day 2
AM
6km Recovery
PM
6km Recovery
7/25 Sat · Day 3
AM
22km Medium-Long Run @4′34″
PM
Rest
7/26 Sun · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 4 · Microcycle 15 Planned 73km
7/27 Mon · Day 1
AM
22km@4′38″ +5km@4′25″-4′30″
PM
Rest
7/28 Tue · Day 2
AM
6km Recovery
PM
6km Recovery
7/29 Wed · Day 3
AM
17km@4′30″ +5km@4′20″-4′25″
PM
Rest
7/30 Thu · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 4 · Microcycle 16 (Cutback) Planned 57km
7/31 Fri · Day 1
AM
19km Medium-Long Run @4′55″-5′05″
PM
Rest
8/1 Sat · Day 2
AM
6km Recovery
PM
6km Recovery
8/2 Sun · Day 3
AM
14km Medium Run @4′30″-4′40″
PM
Rest
8/3 Mon · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 5 · Microcycle 17 Planned 75km
8/4 Tue · Day 1
AM
28km Long Run @4′42″
PM
Rest
8/5 Wed · Day 2
AM
6km Recovery
PM
6km Recovery
8/6 Thu · Day 3
AM
23km Medium-Long Run @4′34″
PM
Rest
8/7 Fri · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 5 · Microcycle 18 Planned 75km
8/8 Sat · Day 1
AM
28km Long Run @4′38″
PM
Rest
8/9 Sun · Day 2
AM
6km Recovery
PM
6km Recovery
8/10 Mon · Day 3
AM
23km Medium-Long Run @4′30″
PM
Rest
8/11 Tue · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 5 · Microcycle 19 Planned 75km
8/12 Wed · Day 1
AM
22km@4′35″ +6km@4′20″-4′25″
PM
Rest
8/13 Thu · Day 2
AM
6km Recovery
PM
6km Recovery
8/14 Fri · Day 3
AM
17km@4′25″-4′30″ +6km@4′15″-4′20″
PM
Rest
8/15 Sat · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 5 · Microcycle 20 (Cutback) Planned 59km
8/16 Sun · Day 1
AM
20km Medium-Long Run @4′50″-5′00″
PM
Rest
8/17 Mon · Day 2
AM
6km Recovery
PM
6km Recovery
8/18 Tue · Day 3
AM
15km Medium Run @4′25″-4′35″
PM
Rest
8/19 Wed · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 6 · Microcycle 21 Planned 75km
8/20 Thu · Day 1
AM
28km Long Run @4′38″
PM
Rest
8/21 Fri · Day 2
AM
6km Recovery
PM
6km Recovery
8/22 Sat · Day 3
AM
23km Medium-Long Run @4′30″
PM
Rest
8/23 Sun · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 6 · Microcycle 22 Planned 75km
8/24 Mon · Day 1
AM
28km Long Run @4′34″
PM
Rest
8/25 Tue · Day 2
AM
6km Recovery
PM
6km Recovery
8/26 Wed · Day 3
AM
23km Medium-Long Run @4′25″-4′30″
PM
Rest
8/27 Thu · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 6 · Microcycle 23 Planned 75km
8/28 Fri · Day 1
AM
20km@4′30″-4′35″ +8km@4′15″-4′25″
PM
Rest
8/29 Sat · Day 2
AM
6km Recovery
PM
6km Recovery
8/30 Sun · Day 3
AM
15km@4′22″-4′27″ +8km@4′12″-4′18″
PM
Rest
8/31 Mon · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 6 · Microcycle 24 (Cutback) Planned 61km
9/1 Tue · Day 1
AM
21km Medium-Long Run @4′45″-4′55″
PM
Rest
9/2 Wed · Day 2
AM
6km Recovery
PM
6km Recovery
9/3 Thu · Day 3
AM
16km Medium Run @4′18″-4′28″
PM
Rest
9/4 Fri · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 7 · Microcycle 25 Planned 77km
9/5 Sat · Day 1
AM
29km Long Run @4′35″-4′40″
PM
Rest
9/6 Sun · Day 2
AM
6km Recovery
PM
6km Recovery
9/7 Mon · Day 3
AM
24km Medium-Long Run @4′25″-4′30″
PM
Rest
9/8 Tue · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 7 · Microcycle 26 Planned 77km
9/9 Wed · Day 1
AM
29km Long Run @4′30″-4′35″
PM
Rest
9/10 Thu · Day 2
AM
6km Recovery
PM
6km Recovery
9/11 Fri · Day 3
AM
24km Medium-Long Run @4′22″-4′27″
PM
Rest
9/12 Sat · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 7 · Microcycle 27 Planned 77km
9/13 Sun · Day 1
AM
19km@4′30″ +10km@4′15″-4′25″
PM
Rest
9/14 Mon · Day 2
AM
6km Recovery
PM
6km Recovery
9/15 Tue · Day 3
AM
16km@4′20″-4′25″ +8km@4′10″-4′18″
PM
Rest
9/16 Wed · Day 4
AM
6km Recovery
PM
6km Recovery
Mesocycle 7 · Microcycle 28 (Cutback) Planned 61km
9/17 Thu · Day 1
AM
21km Medium-Long Run @4′45″-4′55″
PM
Rest
9/18 Fri · Day 2
AM
6km Recovery
PM
6km Recovery
9/19 Sat · Day 3
AM
16km Medium Run @4′10″-4′20″
PM
Rest
9/20 Sun · Day 4
AM
6km Recovery
PM
6km Recovery
Threshold Phase
12 Microcycles · 48 Days
Planned volume 796.5km
Microcycle 1 9/21 Mon 9/22 Tue 9/23 Wed 9/24 Thu
AM 2km Warm Up +4*3km@3′55″ 10km Medium Run 21km Medium Long Run 6km Recovery
PM 5km Warm Up +3*1km@3′45″ 6km Recovery 6km Warm Up +5*200m Up Hill Rest
Microcycle 2 9/25 Fri 9/26 Sat 9/27 Sun 9/28 Mon
AM 2km Warm Up +2*5.5km@3′55″ 10km Medium Run 21km Medium Long Run 6km Recovery
PM 5km Warm Up +3*1km@3′45″ 6km Recovery 6km Warm Up +5*200m Up Hill Rest
Microcycle 3 9/29 Tue 9/30 Wed 10/1 Thu 10/2 Fri
AM 2km Warm Up +10km@3′55″ 10km Medium Run 21km Medium Long Run 6km Recovery
PM 5km Warm Up +3*1km@3′45″ 6km Recovery 6km Warm Up +5*200m Up Hill Rest
Microcycle 4 (Cutback) 10/3 Sat 10/4 Sun 10/5 Mon 10/6 Tue
AM 18km Medium Long Run 6km Recovery 13km Medium Run 6km Recovery
PM Rest 6km Recovery 6km Recovery Rest
Microcycle 5 10/7 Wed 10/8 Thu 10/9 Fri 10/10 Sat
AM 2km Warm Up +4*3km@3′45″ 10km Medium Run 21km Medium Long Run 6km Recovery
PM 5km Warm Up +3*1km@3′35″ 6km Recovery 6km Warm Up +5*200m Up Hill Rest
Microcycle 6 10/11 Sun 10/12 Mon 10/13 Tue 10/14 Wed
AM 2km Warm Up +2*5.5km@3′45″ 10km Medium Run 21km Medium Long Run 6km Recovery
PM 5km Warm Up +3*1km@3′35″ 6km Recovery 6km Warm Up +5*200m Up Hill Rest
Microcycle 7 10/15 Thu 10/16 Fri 10/17 Sat 10/18 Sun
AM 2km Warm Up +10km@3′45″ 10km Medium Run 21km Medium Long Run 6km Recovery
PM 5km Warm Up +3*1km@3′35″ 6km Recovery 6km Warm Up +5*200m Up Hill Rest
Microcycle 8 (Cutback) 10/19 Mon 10/20 Tue 10/21 Wed 10/22 Thu
AM 18km Medium Long Run 6km Recovery 13km Medium Run 6km Recovery
PM Rest 6km Recovery 6km Recovery Rest
Microcycle 9 10/23 Fri 10/24 Sat 10/25 Sun 10/26 Mon
AM 2km Warm Up +4*3km@3′35″ 10km Medium Run 21km Medium Long Run 6km Recovery
PM 5km Recovery +5*100m strides 6km Recovery 6km Warm Up +5*200m Up Hill Rest
Microcycle 10 10/27 Tue 10/28 Wed 10/29 Thu 10/30 Fri
AM 2km Warm Up +2*5.5km@3′35″ 10km Medium Run 21km Medium Long Run 6km Recovery
PM 5km Recovery +5*100m strides 6km Recovery 6km Warm Up +5*200m Up Hill Rest
Microcycle 11 10/31 Sat 11/1 Sun 11/2 Mon 11/3 Tue
AM 2km Warm Up +10km@3′35″ 10km Medium Run 21km Medium Long Run 6km Recovery
PM 5km Recovery +5*100m strides 6km Recovery 6km Warm Up +5*200m Up Hill Rest
Microcycle 12 (Cutback) 11/4 Wed 11/5 Thu 11/6 Fri 11/7 Sat
AM 18km Medium Long Run 6km Recovery 13km Medium Run 6km Recovery
PM Rest 6km Recovery 6km Recovery Rest
Mesocycle 1 · Microcycle 1 Planned 72km
9/21 Mon · Day 1
AM
2km Warm Up +4*3km@3′55″
PM
5km Warm Up +3*1km@3′45″
9/22 Tue · Day 2
AM
10km Medium Run
PM
6km Recovery
9/23 Wed · Day 3
AM
21km Medium Long Run
PM
6km Warm Up +5*200m Up Hill
9/24 Thu · Day 4
AM
6km Recovery
PM
Rest
Mesocycle 1 · Microcycle 2 Planned 71km
9/25 Fri · Day 1
AM
2km Warm Up +2*5.5km@3′55″
PM
5km Warm Up +3*1km@3′45″
9/26 Sat · Day 2
AM
10km Medium Run
PM
6km Recovery
9/27 Sun · Day 3
AM
21km Medium Long Run
PM
6km Warm Up +5*200m Up Hill
9/28 Mon · Day 4
AM
6km Recovery
PM
Rest
Mesocycle 1 · Microcycle 3 Planned 70km
9/29 Tue · Day 1
AM
2km Warm Up +10km@3′55″
PM
5km Warm Up +3*1km@3′45″
9/30 Wed · Day 2
AM
10km Medium Run
PM
6km Recovery
10/1 Thu · Day 3
AM
21km Medium Long Run
PM
6km Warm Up +5*200m Up Hill
10/2 Fri · Day 4
AM
6km Recovery
PM
Rest
Mesocycle 1 · Microcycle 4 (Cutback) Planned 55km
10/3 Sat · Day 1
AM
18km Medium Long Run
PM
Rest
10/4 Sun · Day 2
AM
6km Recovery
PM
6km Recovery
10/5 Mon · Day 3
AM
13km Medium Run
PM
6km Recovery
10/6 Tue · Day 4
AM
6km Recovery
PM
Rest
Mesocycle 2 · Microcycle 5 Planned 72km
10/7 Wed · Day 1
AM
2km Warm Up +4*3km@3′45″
PM
5km Warm Up +3*1km@3′35″
10/8 Thu · Day 2
AM
10km Medium Run
PM
6km Recovery
10/9 Fri · Day 3
AM
21km Medium Long Run
PM
6km Warm Up +5*200m Up Hill
10/10 Sat · Day 4
AM
6km Recovery
PM
Rest
Mesocycle 2 · Microcycle 6 Planned 71km
10/11 Sun · Day 1
AM
2km Warm Up +2*5.5km@3′45″
PM
5km Warm Up +3*1km@3′35″
10/12 Mon · Day 2
AM
10km Medium Run
PM
6km Recovery
10/13 Tue · Day 3
AM
21km Medium Long Run
PM
6km Warm Up +5*200m Up Hill
10/14 Wed · Day 4
AM
6km Recovery
PM
Rest
Mesocycle 2 · Microcycle 7 Planned 70km
10/15 Thu · Day 1
AM
2km Warm Up +10km@3′45″
PM
5km Warm Up +3*1km@3′35″
10/16 Fri · Day 2
AM
10km Medium Run
PM
6km Recovery
10/17 Sat · Day 3
AM
21km Medium Long Run
PM
6km Warm Up +5*200m Up Hill
10/18 Sun · Day 4
AM
6km Recovery
PM
Rest
Mesocycle 2 · Microcycle 8 (Cutback) Planned 55km
10/19 Mon · Day 1
AM
18km Medium Long Run
PM
Rest
10/20 Tue · Day 2
AM
6km Recovery
PM
6km Recovery
10/21 Wed · Day 3
AM
13km Medium Run
PM
6km Recovery
10/22 Thu · Day 4
AM
6km Recovery
PM
Rest
Mesocycle 3 · Microcycle 9 Planned 69.5km
10/23 Fri · Day 1
AM
2km Warm Up +4*3km@3′35″
PM
5km Recovery +5*100m strides
10/24 Sat · Day 2
AM
10km Medium Run
PM
6km Recovery
10/25 Sun · Day 3
AM
21km Medium Long Run
PM
6km Warm Up +5*200m Up Hill
10/26 Mon · Day 4
AM
6km Recovery
PM
Rest
Mesocycle 3 · Microcycle 10 Planned 68.5km
10/27 Tue · Day 1
AM
2km Warm Up +2*5.5km@3′35″
PM
5km Recovery +5*100m strides
10/28 Wed · Day 2
AM
10km Medium Run
PM
6km Recovery
10/29 Thu · Day 3
AM
21km Medium Long Run
PM
6km Warm Up +5*200m Up Hill
10/30 Fri · Day 4
AM
6km Recovery
PM
Rest
Mesocycle 3 · Microcycle 11 Planned 67.5km
10/31 Sat · Day 1
AM
2km Warm Up +10km@3′35″
PM
5km Recovery +5*100m strides
11/1 Sun · Day 2
AM
10km Medium Run
PM
6km Recovery
11/2 Mon · Day 3
AM
21km Medium Long Run
PM
6km Warm Up +5*200m Up Hill
11/3 Tue · Day 4
AM
6km Recovery
PM
Rest
Mesocycle 3 · Microcycle 12 (Cutback) Planned 55km
11/4 Wed · Day 1
AM
18km Medium Long Run
PM
Rest
11/5 Thu · Day 2
AM
6km Recovery
PM
6km Recovery
11/6 Fri · Day 3
AM
13km Medium Run
PM
6km Recovery
11/7 Sat · Day 4
AM
6km Recovery
PM
Rest
Marathon Phase
18 Microcycles · 72 Days
Planned volume 1160.6km
Microcycle 1 11/8 Sun 11/9 Mon 11/10 Tue 11/11 Wed
AM 2km@wu+6*(4km@3′41″+1km@4′13″) 10km Medium Run 10km Medium Run 7km Recovery
PM Rest 6km Recovery 6km Recovery Rest
Microcycle 2 11/12 Thu 11/13 Fri 11/14 Sat 11/15 Sun
AM 2km@wu+5*(5km@3′43″+1km@4′13″) 10km Medium Run 10km Medium Run 7km Recovery
PM Rest 6km Recovery 6km Recovery Rest
Microcycle 3 11/16 Mon 11/17 Tue 11/18 Wed 11/19 Thu
AM 4km@wu+4*(6km@3′44″+1km@4′13″) 10km Medium Run 10km Medium Run 7km Recovery
PM Rest 6km Recovery 6km Recovery Rest
Microcycle 4 (Cutback) 11/20 Fri 11/21 Sat 11/22 Sun 11/23 Mon
AM 18km Medium Long Run 6km Recovery 13km Medium Run 6km Recovery
PM Rest 6km Recovery 6km Recovery Rest
Microcycle 5 11/24 Tue 11/25 Wed 11/26 Thu 11/27 Fri
AM 4*(1km@4′07″+7km@3′47″) 10km Medium Run 10km Medium Run 7km Recovery
PM Rest 6km Recovery 6km Recovery Rest
Microcycle 6 11/28 Sat 11/29 Sun 11/30 Mon 12/1 Tue
AM 5*(5km@4′07″+2km@3′34″) 10km Medium Run 10km Medium Run 7km Recovery
PM Rest 6km Recovery 6km Recovery Rest
Microcycle 7 12/2 Wed 12/3 Thu 12/4 Fri 12/5 Sat
AM 30km@3′45″ 10km Medium Run 10km Medium Run 7km Recovery
PM Rest 6km Recovery 6km Recovery Rest
Microcycle 8 (Cutback) 12/6 Sun 12/7 Mon 12/8 Tue 12/9 Wed
AM 18km Medium Long Run 6km Recovery 13km Medium Run 6km Recovery
PM Rest 6km Recovery 6km Recovery Rest
Microcycle 9 12/10 Thu 12/11 Fri 12/12 Sat 12/13 Sun
AM 2km@wu+6*(4km@3′41″+1km@4′13″) 10km Medium Run 10km Medium Run 7km Recovery
PM Rest 6km Recovery 6km Recovery Rest
Microcycle 10 12/14 Mon 12/15 Tue 12/16 Wed 12/17 Thu
AM 2km@wu+5*(5km@3′43″+1km@4′13″) 10km Medium Run 10km Medium Run 7km Recovery
PM Rest 6km Recovery 6km Recovery Rest
Microcycle 11 12/18 Fri 12/19 Sat 12/20 Sun 12/21 Mon
AM 4km@wu+4*(6km@3′44″+1km@4′13″) 10km Medium Run 10km Medium Run 7km Recovery
PM Rest 6km Recovery 6km Recovery Rest
Microcycle 12 (Cutback) 12/22 Tue 12/23 Wed 12/24 Thu 12/25 Fri
AM 18km Medium Long Run 6km Recovery 13km Medium Run 6km Recovery
PM Rest 6km Recovery 6km Recovery Rest
Microcycle 13 12/26 Sat 12/27 Sun 12/28 Mon 12/29 Tue
AM 4*(1km@4′07″+7km@3′47″) 10km Medium Run 10km Medium Run 7km Recovery
PM Rest 6km Recovery 6km Recovery Rest
Microcycle 14 12/30 Wed 12/31 Thu 1/1 Fri 1/2 Sat
AM 5*(5km@4′07″+2km@3′34″) 10km Medium Run 10km Medium Run 7km Recovery
PM Rest 6km Recovery 6km Recovery Rest
Microcycle 15 1/3 Sun 1/4 Mon 1/5 Tue 1/6 Wed
AM 35km@3′52″ 10km Medium Run 10km Medium Run 7km Recovery
PM Rest 6km Recovery 6km Recovery Rest
Microcycle 16 (Taper) 1/7 Thu 1/8 Fri 1/9 Sat 1/10 Sun
AM 8km@4′30″-4′40″ +8km@3′45″ 8km Recovery 12km@4′15″-4′25″ +5*100m strides 6km Recovery
PM Rest Rest 5km Recovery Rest
Microcycle 17 (Taper) 1/11 Mon 1/12 Tue 1/13 Wed 1/14 Thu
AM 7km@4′30″-4′40″ +5km@3′45″ 7km Recovery +5*100m strides 3km wu +3*(1km@3′45″+1km@easy) 6km Recovery
PM Rest Rest Rest Rest
Microcycle 18 (Taper) 1/15 Fri 1/16 Sat 1/17 Sun 1/18 Mon
AM 6km Recovery +4*100m strides 4km Shakeout Marathon Race @3′45″ 2km Walk / Jog Recovery
PM Rest Rest Rest Rest
Mesocycle 1 · Microcycle 1 Planned 71km
11/8 Sun · Day 1
AM
2km@wu+6*(4km@3′41″+1km@4′13″)
PM
Rest
11/9 Mon · Day 2
AM
10km Medium Run
PM
6km Recovery
11/10 Tue · Day 3
AM
10km Medium Run
PM
6km Recovery
11/11 Wed · Day 4
AM
7km Recovery
PM
Rest
Mesocycle 1 · Microcycle 2 Planned 71km
11/12 Thu · Day 1
AM
2km@wu+5*(5km@3′43″+1km@4′13″)
PM
Rest
11/13 Fri · Day 2
AM
10km Medium Run
PM
6km Recovery
11/14 Sat · Day 3
AM
10km Medium Run
PM
6km Recovery
11/15 Sun · Day 4
AM
7km Recovery
PM
Rest
Mesocycle 1 · Microcycle 3 Planned 71km
11/16 Mon · Day 1
AM
4km@wu+4*(6km@3′44″+1km@4′13″)
PM
Rest
11/17 Tue · Day 2
AM
10km Medium Run
PM
6km Recovery
11/18 Wed · Day 3
AM
10km Medium Run
PM
6km Recovery
11/19 Thu · Day 4
AM
7km Recovery
PM
Rest
Mesocycle 1 · Microcycle 4 (Cutback) Planned 55km
11/20 Fri · Day 1
AM
18km Medium Long Run
PM
Rest
11/21 Sat · Day 2
AM
6km Recovery
PM
6km Recovery
11/22 Sun · Day 3
AM
13km Medium Run
PM
6km Recovery
11/23 Mon · Day 4
AM
6km Recovery
PM
Rest
Mesocycle 2 · Microcycle 5 Planned 71km
11/24 Tue · Day 1
AM
4*(1km@4′07″+7km@3′47″)
PM
Rest
11/25 Wed · Day 2
AM
10km Medium Run
PM
6km Recovery
11/26 Thu · Day 3
AM
10km Medium Run
PM
6km Recovery
11/27 Fri · Day 4
AM
7km Recovery
PM
Rest
Mesocycle 2 · Microcycle 6 Planned 74km
11/28 Sat · Day 1
AM
5*(5km@4′07″+2km@3′34″)
PM
Rest
11/29 Sun · Day 2
AM
10km Medium Run
PM
6km Recovery
11/30 Mon · Day 3
AM
10km Medium Run
PM
6km Recovery
12/1 Tue · Day 4
AM
7km Recovery
PM
Rest
Mesocycle 2 · Microcycle 7 Planned 69km
12/2 Wed · Day 1
AM
30km@3′45″
PM
Rest
12/3 Thu · Day 2
AM
10km Medium Run
PM
6km Recovery
12/4 Fri · Day 3
AM
10km Medium Run
PM
6km Recovery
12/5 Sat · Day 4
AM
7km Recovery
PM
Rest
Mesocycle 2 · Microcycle 8 (Cutback) Planned 55km
12/6 Sun · Day 1
AM
18km Medium Long Run
PM
Rest
12/7 Mon · Day 2
AM
6km Recovery
PM
6km Recovery
12/8 Tue · Day 3
AM
13km Medium Run
PM
6km Recovery
12/9 Wed · Day 4
AM
6km Recovery
PM
Rest
Mesocycle 3 · Microcycle 9 Planned 71km
12/10 Thu · Day 1
AM
2km@wu+6*(4km@3′41″+1km@4′13″)
PM
Rest
12/11 Fri · Day 2
AM
10km Medium Run
PM
6km Recovery
12/12 Sat · Day 3
AM
10km Medium Run
PM
6km Recovery
12/13 Sun · Day 4
AM
7km Recovery
PM
Rest
Mesocycle 3 · Microcycle 10 Planned 71km
12/14 Mon · Day 1
AM
2km@wu+5*(5km@3′43″+1km@4′13″)
PM
Rest
12/15 Tue · Day 2
AM
10km Medium Run
PM
6km Recovery
12/16 Wed · Day 3
AM
10km Medium Run
PM
6km Recovery
12/17 Thu · Day 4
AM
7km Recovery
PM
Rest
Mesocycle 3 · Microcycle 11 Planned 71km
12/18 Fri · Day 1
AM
4km@wu+4*(6km@3′44″+1km@4′13″)
PM
Rest
12/19 Sat · Day 2
AM
10km Medium Run
PM
6km Recovery
12/20 Sun · Day 3
AM
10km Medium Run
PM
6km Recovery
12/21 Mon · Day 4
AM
7km Recovery
PM
Rest
Mesocycle 3 · Microcycle 12 (Cutback) Planned 55km
12/22 Tue · Day 1
AM
18km Medium Long Run
PM
Rest
12/23 Wed · Day 2
AM
6km Recovery
PM
6km Recovery
12/24 Thu · Day 3
AM
13km Medium Run
PM
6km Recovery
12/25 Fri · Day 4
AM
6km Recovery
PM
Rest
Mesocycle 4 · Microcycle 13 Planned 71km
12/26 Sat · Day 1
AM
4*(1km@4′07″+7km@3′47″)
PM
Rest
12/27 Sun · Day 2
AM
10km Medium Run
PM
6km Recovery
12/28 Mon · Day 3
AM
10km Medium Run
PM
6km Recovery
12/29 Tue · Day 4
AM
7km Recovery
PM
Rest
Mesocycle 4 · Microcycle 14 Planned 74km
12/30 Wed · Day 1
AM
5*(5km@4′07″+2km@3′34″)
PM
Rest
12/31 Thu · Day 2
AM
10km Medium Run
PM
6km Recovery
1/1 Fri · Day 3
AM
10km Medium Run
PM
6km Recovery
1/2 Sat · Day 4
AM
7km Recovery
PM
Rest
Mesocycle 4 · Microcycle 15 Planned 74km
1/3 Sun · Day 1
AM
35km@3′52″
PM
Rest
1/4 Mon · Day 2
AM
10km Medium Run
PM
6km Recovery
1/5 Tue · Day 3
AM
10km Medium Run
PM
6km Recovery
1/6 Wed · Day 4
AM
7km Recovery
PM
Rest
Mesocycle 4 · Microcycle 16 (Taper) Planned 47.5km
1/7 Thu · Day 1
AM
8km@4′30″-4′40″ +8km@3′45″
PM
Rest
1/8 Fri · Day 2
AM
8km Recovery
PM
Rest
1/9 Sat · Day 3
AM
12km@4′15″-4′25″ +5*100m strides
PM
5km Recovery
1/10 Sun · Day 4
AM
6km Recovery
PM
Rest
Mesocycle 5 · Microcycle 17 (Taper) Planned 34.5km
1/11 Mon · Day 1
AM
7km@4′30″-4′40″ +5km@3′45″
PM
Rest
1/12 Tue · Day 2
AM
7km Recovery +5*100m strides
PM
Rest
1/13 Wed · Day 3
AM
3km wu +3*(1km@3′45″+1km@easy)
PM
Rest
1/14 Thu · Day 4
AM
6km Recovery
PM
Rest
Mesocycle 5 · Microcycle 18 (Taper) Planned 54.6km
1/15 Fri · Day 1
AM
6km Recovery +4*100m strides
PM
Rest
1/16 Sat · Day 2
AM
4km Shakeout
PM
Rest
1/17 Sun · Day 3
AM
Marathon Race @3′45″
PM
Rest
1/18 Mon · Day 4
AM
2km Walk / Jog Recovery
PM
Rest