12 Week Marathon Schedule Template
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112 Week Marathon Program
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Weekly Mileage
Easy Pace
Easy Pace
Moderate Pace
Long Run Easy Pace
Recovery Pace
1
Off/Core Work
Off
25 miles
5 miles
3 miles
6 miles
8 miles
3 miles
Fartlek
5 mile run:
Tempo
Easy Pace
Long Easy Pace
Recovery Pace
2
Off/Core Work
2 mile warmup
6 miles
Off
28 miles
4 miles
10 miles
4 miles
/ 10 min Fartlek / Easy pace
with 2 miles @5k pace
remaining miles
Intervals
5 mile run: 1 mile warmup /
Easy Pace
Moderate Pace
Long Moderate Pace
Recovery Pace
3
Off/Core Work
8 x 1/4 mile hard effort with 1
Off
32 miles
3 miles
6 miles
12 miles
4 miles
min jog recovery /Easy pace
remaining miles
Intervals
Tempo
5 mile run: 1 mile warmup
6 mile run: warmup
Easy Pace
Long Easy Pace
Easy Pace
4
Off/Core Work
/ 4 x 1/2 mile hard effort with 2
/ 3x5 min Tempo w/2 min
Off
25 miles
3 miles
8 miles
4 miles
min jog recovery / Easy pace
running recovery /
remaining miles
Easy pace remaining miles
Tempo
Fartlek
6 mile run: warmup
6 mile run: 2 mile warmup
Easy Pace
Long Easy Pace
Recovery Pace
5
Off/Core Work
/ 2x10 min Tempo w/4 min
Off
34 miles
/ 12 min Farlek / Easy pace
3 miles
14 miles
3 miles
running recovery
remaining miles
/ Easy pace remaining miles
Intervals
6 mile run: 2 mile warmup
Easy Pace
Easy Pace
Long Easy/Moderate Pace
Recovery Pace
6
Off/Core Work
/ 3x1 mile repeats hard effort
Off
36 miles
4 miles
6 miles
16 miles
4 miles
with 2 min recovery jog /Easy
pace remaining miles
Intervals
Tempo
6 mile run: 2 mile warmup
Easy Pace
5 mile run
Long Easy Pace
Easy Pace
7
Off/Core Work
/ 3x1 mile repeats hard effort
Off
28 miles
3 miles
with 2.5 miles
10 miles
4 miles
with 2 min recovery jog / Easy
@ Tempo effort
pace remaining miles
Tempo
Fartlek
6 mile run: warmup
5 mile run: 2 mile warmup / 14
Easy Pace
Long Easy/Moderate Pace Run
Easy Pace
8
Off/Core Work
/ 3x5 Tempo with 2 min
Off
37 miles
min Fartlek / Easy pace
4 miles
18 miles
Run 4 miles
running recovery / Easy pace
remaining miles
remaining miles
Intervals
6 mile run: 2 mile warmup
Easy Pace
Easy Pace
Long Easy/Moderate Pace
Easy Pace
9
Off/Core Work
/ 2x1.5 mile hard effort with 3
Off
39 miles
4 miles
6 miles
20 miles
3 miles
min recovery jog
/ Easy pace remaning miles
Intervals
7 mile run: 2 mile warmup
/ 4 x 1/2 mile Hard / 2 x 1 mile
Easy Pace
Easy Pace
Long Easy Pace
Easy Pace
10
Off/Core Work
Off
30 miles
5k pace, 2 min jog recovery
3 miles
4 miles
12 miles
4 miles
between each
/ Cool down
Fartlek
6 mile run: 2 mile warmup
Easy Pace
Long Run Moderate Pace
Easy Pace
11
Off/Core Work
Off
Off
24 miles
/ 12 min Farlek / Easy pace
4 miles
10 miles
4 miles
remaining miles
Easy Pace
3 miles
Easy Pace
Easy Pace
12
Off/Core Work
Off
Off
Add in 4 x 30 second controlled
MARATHON
36.2 miles
4 miles
3 miles w/1 mile @5k pace
speed bursts to get legs turning
over
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