If you’ve already run a couple of half and full marathons, you may be thinking about taking your training to the next level. Use this 15-week advanced marathon training schedule to shoot for a personal record (PR) in your next marathon.
To start this plan, you should already be running about 4 to 5 days a week and can run up to 10 miles comfortably. If you’re not up to that, try this intermediate marathon training schedule.
Types of Runs and Workouts on Your Training Schedule
Easy Pace (EP): These runs should be done at an easy, comfortable pace. You should be able to breathe and talk easily.
Cross-training (CT): Cross-training activities allow you to give your joints and running muscles a break, while still working on your cardio. When the schedule calls for CT, do a cardio activity other than running (biking, swimming, or rowing, for example) at a moderate effort for 45 to 60 minutes.
Tempo Run: Tempo runs help you develop your anaerobic threshold, which is critical for faster racing. For a 40-minute tempo run, for example, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at about a 10K pace. Finish with 5 to 10 minutes of cooling down. If you’re not sure what your 10K pace is, run at a pace that feels “comfortably hard.”
Interval Workouts (IW): After a warm-up, run 400 meters (one lap around most tracks) hard, then recover by jogging or walking 200 meters. For example, 6 x 400 would be six hard 400s, with a 200-meter recovery in between.
Strength Training: After a 10-minute warm-up, spend about 20 to 25 minutes doing lower body and core strengthening. You can use this strengthening workout.
Race Pace (RP): After you run easy for 5-10 minutes to warm-up, run the designated mileage at your “marathon Race Pace” (RP). Follow that with a 10-minute cool-down. If you’re not sure what your marathon race pace is, add 30-45 seconds per mile to your half-marathon pace. You can also use a recent race time to determine your estimated marathon race time.
Long Runs (LR): After you warm up, run at a comfortable, conversational pace for the designated mileage. Make sure you stretch after your run.
If you typically run on road or paths, and you’re not sure how far you run, you can figure out the mileage by using apps such as RunKeeper or MapMyRun.
Rest: Rest is critical to your recovery and injury prevention efforts, so don’t ignore rest days. Your muscles actually build and repair themselves during your rest days. If you run every day without taking days off, you won’t see much improvement. If you do your long runs on Saturdays, then Fridays are a good day for rest.
15-Week Advanced Marathon Training Schedule
Week 1
Day 1: CT
Day 2: 40 min tempo (20 min @ tempo pace)
Day 3: Strength train
Day 4: 6 miles EP
Day 5: Rest
Day 6: 10 miles LR
Day 7: 4-5 miles EP
Week 2
Day 1: CT
Day 2: 5 x 400 IW
Day 3: Strength train + 4 miles EP
Day 4: 35 min tempo (15 min @ tempo pace)
Day 5: Rest
Day 6: 12 miles LR
Day 7: 4-5 miles EP
Week 3
Day 1: CT
Day 2: 6 x 400 IW
Day 3: Strength train + 4 miles EP
Day 4: 35 min tempo (20 min @ tempo pace)
Day 5: Rest
Day 6: 14 miles LR
Day 7: 4-5 miles EP
Week 4
Day 1: CT
Day 2: 7 x 400 IW
Day 3: Strength train + 5 miles EP
Day 4: 5 miles RP
Day 5: Rest
Day 6: 16 miles LR
Day 7: 4-5 miles EP
Week 5
Day 1: CT
Day 2: 8 x 400 IW
Day 3: Strength train + 5 miles EP
Day 4: 35 min tempo (20 min @ tempo pace)
Day 5: CT or Rest
Day 6: 12 miles LR
Day 7: 4-5 miles EP
Week 6
Day 1: CT
Day 2: 5 hill repeats
Day 3: Strength train + 4 miles EP
Day 4: 6 miles RP
Day 5: Rest
Day 6: 18 miles LR
Day 7: 4-5 miles EP
Week 7
Day 1: CT
Day 2: 6 hill repeats
Day 3: Strength train + 5 miles EP
Day 4: 35 min tempo (20 min @ tempo pace)
Day 5: Rest
Day 6: 14 miles LR
Day 7: 4-5 miles EP
Week 8
Day 1: CT
Day 2: 7 hill repeats
Day 3: Strength train + 7 miles EP
Day 4: 7 miles RP
Day 5: Rest
Day 6: 16 mi LR (last 4 miles RP)
Day 7: 4-5 miles EP
Week 9
Day 1: CT
Day 2: 7 hill repeats
Day 3: Strength train + 5 miles EP
Day 4: 35 min tempo (25 min @ tempo pace)
Day 5: Rest
Day 6: 12 miles LR
Day 7: 4-5 miles EP
Week 10
Day 1: CT
Day 2: 7 hill repeats
Day 3: Strength train + 7 miles EP
Day 4: 5 miles RP
Day 5: Rest
Day 6: 20 miles LR
Day 7: 3-4 mi EP
Week 11
Day 1: CT
Day 2: 6 miles RP
Day 3: Strength train + 5 miles EP
Day 4: 40 min tempo (20 min @ tempo pace)
Day 5: Rest
Day 6: 12 miles LR
Day 7: 4-5 miles EP
Week 12
Day 1: CT
Day 2: 5 miles RP
Day 3: Strength train + 5 mi EP
Day 4: 35 min tempo (20 min @ tempo pace)
Day 5: Rest
Day 6: 20 miles LR (last 4 miles RP)
Day 7: 3-4 miles EP
Week 13
Day 1: CT
Day 2: 5 miles RP
Day 3: Strength train + 5 mi EP
Day 4: 35 min tempo (20 min @ tempo pace)
Day 5: Rest
Day 6: 12 miles LR
Day 7: 3-4 miles EP
Week 13
Day 1: CT
Day 2: 4 miles RP
Day 3: 4 miles EP
Day 4: 3 miles EP
Day 5: Rest
Day 6: 6 miles LR
Day 7: 3-4 miles EP
Week 15
Day 1: CT
Day 2: 4 miles RP
Day 2: Rest
Day 4: 4 miles EP
Day 5: Rest
Day 6: 2 miles EP
Day 7: Race! Good luck!
More About Marathon Training and Racing
- Tips for Long Runs
- Mind Games for Long Runs and Races
- Marathon Tapering Tips
- What to Do the Week and Day Before a Marathon
- 10 Marathon Training and Racing Mistakes
About the author: Christine Luff is a certified RRCA running coach, and certified as a personal trainer, fitness nutrition specialist, youth fitness specialist, and a weight management specialist by the American Council on Exercise. She coaches runners of all levels, from beginners to advanced, who are training for races, from 5Ks to marathons. Her book, Run for Good: How to Create a Lifelong Running Habit, is available on Amazon.
