Marathon training: advanced

Weeks	Phase	Miles	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Base	Base	35	5 easy	4 fartlek	5 easy	4 thresh		5 easy	12 slow
16	Base	38	5 easy	4 fartlek	6 easy	4 thresh		5 easy	14 slow
15	Base	40	6 easy	4 fartlek	6 easy	3 thresh		5 easy	16 slow
14	Base	42	6 easy	4 fartlek	6 easy	4 thresh		6 easy	16 slow
13	Strength E	32	4 easy	4 fartlek	4 easy	2 hills		6 easy	12 slow
12	Strength	44	6 easy	8 practice	6 easy	4 hills		6 easy	14 slow
11	Strength	46	5 easy	10 practice	5 easy	3 hills		6 easy	16 slow
10	Strength	50	5 easy	12 practice	6 easy	4 hills		3 easy	20 slow
9	Speed E	31	3 easy	8 practice	3 easy	3 interval		1 strides	13 (race)
8	Speed	45	3 easy	13 pract	4 easy	4 interval		3 easy	18 slow
7	Speed	48	4 easy	14 practice	4 easy	3 interval		3 easy	20 slow
6	Speed	49	4 easy	15 practice	4 easy	4 interval		6 easy	16 slow
5	Speed E	33	3 easy	8 practice	3 easy	4 interval		3 easy	12 slow
4	Peak	50	4 easy	16 practice	4 easy	2 interval		4 easy	20 slow
3	Taper	35	5 easy	5 thresh	6 easy	1 interval		6 easy	12 slow
2	Taper	25	5 easy	3 fartlek	4 easy	1 interval		4 easy	8 slow
1	Taper	12 + race		5 easy	4 easy	3 strides			26.2 race

Sample interval sessions:
Wk 9	12 x 400m at 5km pace; 45 secs recovery
Wk 8	2 sets of 3 x 1000m at 3km pace; 120 secs recovery; 1 lap jog between sets
Wk 7	3 sets of 4 x 400m at 800m pace; 150 secs recovery; 1 lap jog between sets
Wk 6	400m, 600m, 800m, 1200m, 1600m, 1200m, 800m, 600m, 400m (+5 secs/lap as +distance); 60 secs rec (90 after 4/5/6)
Wk 5	4 x 1600m at 5km pace; 90 secs recovery.
Wk 4	6 x 600m at 1500m pace; 120 secs recovery
Wk 3	5 x 400m at 3km pace; 45 seconds recovery;
Wk 2	10 x 200m at 400m pace; 180 secs recovery

Running for Fitness