This is a 30 week program that can be adjusted to fit most runner's needs. The days of the week can be changed but the weekly miles should be excuted. It is suggested runners plan to do track workouts on Wednesday evenings along with a weekly tempo run (usually 3-5 miles run at race pace when running an 8 mile run). The remaining days of the week should be easy runs or cross training days. Notice, the rows marked "easy" typically occur every three weeks to allow for muscle recovery following a long run. Three 20 mile runs are also suggested in order to be fully prepared to run all 26.2 miles. May you run injury free and good luck!
| track! | ||||||||||
| Week | Sat | Sun | Mon | Tues | Wed | Thur | Fri | Total | ||
| 1 | Marathon Day ! | 26.2 | ||||||||
| 2 | 8 | 6 | 4 | 2 | 20 | |||||
| 3 | 13 | 5 | 7 | 5 | 3 | 33 | ||||
| 4 | Third 20 | 20 | 4 | 6 | 4 | 3 | 37 | |||
| 5 | 16 | 6 | 8 | 6 | 4 | 40 | ||||
| Easy | 6 | 14 | 6 | 8 | 6 | 34 | ||||
| 7 | 14 | 6 | 4 | 6 | 5 | 35 | ||||
| 8 | Second 20 | 20 | 6 | 8 | 6 | 5 | 45 | |||
| 9 | 16 | 6 | 8 | 6 | 4 | 40 | ||||
| Easy | 10 | 13 | 6 | 4 | 6 | 5 | 34 | |||
| 11 | First 20 | 20 | 6 | 8 | 6 | 5 | 45 | |||
| Easy | 12 | 12 | 6 | 4 | 6 | 4 | 32 | |||
| 13 | 18 | 6 | 8 | 6 | 5 | 43 | ||||
| 14 | 16 | 6 | 8 | 6 | 5 | 41 | ||||
| 15 | 14 | 6 | 8 | 6 | 5 | 39 | ||||
| Easy | 16 | 10 | 6 | 4 | 6 | 4 | 30 | |||
| 17 | 16 | 6 | 8 | 6 | 5 | 41 | ||||
| 18 | 14 | 6 | 8 | 6 | 5 | 39 | ||||
| 19 | 12 | 6 | 7 | 6 | 5 | 36 | ||||
| Easy | 20 | 10 | 4 | 5 | 6 | 5 | 30 | |||
| 21 | 14 | 6 | 5 | 6 | 4 | 35 | ||||
| 22 | 12 | 6 | 4 | 6 | 4 | 32 | ||||
| 23 | 10 | 4 | 5 | 6 | 4 | 29 | ||||
| Easy | 24 | 8 | 4 | 6 | 4 | 22 | ||||
| 25 | 10 | 4 | 5 | 6 | 4 | 29 | ||||
| 26 | 10 | 4 | 5 | 4 | 4 | 27 | ||||
| Easy | 27 | 6 | 4 | 3 | 5 | 3 | 21 | |||
| 28 | 12 | 3 | 5 | 3 | 23 | |||||
| 29 | 10 | 3 | 4 | 5 | 3 | 25 | ||||
| 30 | 8 | 4 | 5 | 4 | 21 |