[DESIGNED BY COACH AND MOTHER RUNNER CHRISTINE HINTON: THERUNNINGCOACH.COM]
THE BASICS: This marathon plan is designed for injury-free runners with four or more relatively clear months of
training who are ready to check 26.2 off their bucket list.
THE PREREQS: Before stepping up to this plan, mother runners should have logged at least 9 but preferably 12
months of week-in, week-out running, along with some experience toeing the starting line of a race or two. Finishing
a half-marathon isn’t a firm prereq, but it’s definitely helpful. At a minimum, you should be able to currently run
eight miles comfortably and have no major injuries.
PLAN OVERVIEW: We’re not gonna lie: Training for a marathon is a big deal, but this plan makes the path seem
manageable. (Sorta like bagged salads make veggies at dinner doable.) Training to cover 26.2 miles requires
consistency and commitment, especially on the weekly long runs. On this plan, you’ll do six runs that are 15 or more
miles long, which will hone your mental toughness as surely as it does your calf muscles. But don’t fear: This
Challenge supports and guides you every step. Over 18 weeks, you’ll have plenty of time to build, adapt, and be
prepped to finish a marathon with heart-pumping pride.
STRENGTH TRAINING: When you’re training for a marathon, we realize your time is super precious. We also
realize that injuries really suck, so we encourage you to keep up any physical therapy exercises you may have done to
prevent a chronic injury from joining the party, and to also check out the simple routines we’ve included on this page:
http://anothermotherrunner.com/strength-training/. The MYRTL is a great one for hip strength and mobility, the
flexibility drills are perfect to give your hard-working legs a post-run kiss, and any time you can plank, have at it.
VERY IMPORTANT LINK: This is the landing page where we’ll have all the important links, podcasts, and other
information: http://anothermotherrunner.com/findyourstrong/
QUICK KEY
♥ = Bail if necessary.
I = Intervals
T = Tempo
★ = Bailing is not an option. Italics = optional
TWM = Total Weekly Mileage
CD = Cooldown
LR = Long Run
WU = Warm Up
E = Easy
NS = Negative Splits
XT = Crosstrain
H = Hills
RP = Race Pace
Z = Zone
component of a run
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
1
E: 3 miles
+ 2-4
strides1
E: 4 miles2
Rest; or XT3
★
Rest; or XT
LR : 8 miles
Rest
18.5-20.5
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
2
♥
E: 3 miles
★
Rest; or XT
NS :6 miles
(3, 3)
E: 3-4 miles
LR: 10 miles,
5-10 min.
strong finish11
Rest
23-27
8
4
6
7
1-2 mile
WU; T: 1.5
miles; 1-2
mile CD5
4 miles
mid-2 at
RP9(Race
pace is
optional;
workout is
not.)
10
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
3
Fun
workout12
E: 4-5
miles
Rest; or XT
1-2 mile
WU; T: 2
miles; 1-2
mile CD
♥
E: 3-4 miles
★ Rest
19-27
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
4
E: 3 miles
+ 4-6
strides
★
Rest; or XT
NS: 6 miles
(2, 2, 2)
♥
E: 3 miles
LR: 6-8 miles
Rest
20-25
5 miles;
mid 3 at RP
LR: 11-12
miles, mid 3-5
at RP
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
5
Fun
workout
E: 6 miles
Rest; or XT
1 mile WU;
T: 2 x 1.5
mile w/ .5
mile
recovery; 1
mile CD13
♥
E: 3 miles or
rest
★
Rest
23.5-28.5
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
6
♥
E: 3 miles
+ 6-8
strides
★
Rest; or XT
E: 6 miles
Rest; or XT
LR: 13-15
miles
Rest
24-31
5-7 miles
NS (2-3, 23, 1)
LR: 12-14
miles, 10-15
min. strong
finish
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
7
E: 3 miles
E: 6-7
miles
Rest; or XT
1 mile WU;
T: 3 miles; 1
mile CD
♥
E: 3 miles
★
Rest
28-34
LR: 14-16
miles, mid 4-5
at RP
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
8
E: 3 miles
E: 7-8
miles
Rest; or XT
★
6 miles as 10
min. WU; H:
4-6 x 45-60
sec. hills in
Z4-5 w/
recovery as
needed; 10
min. CD14
♥
E: 3 miles
LR: 8-10
miles
Rest
24-30
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
9
♥
E: 3 miles
E: 6 miles
Rest; or XT
1 mile WU;
T: 3-4 x 1
mile w/ .25
recovery; 1
mile CD
E: 3-4 miles
★
Rest
29.75-36.75
LR: 15-17
miles
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
10
♥
E: 3 miles
NS: 8 miles
(4, 4)
Rest; or XT
6 miles as 10
min. WU; I:
1-2 x 30
sec., 1-2 x
45 sec., 1-2
x 1 min.,all
in Z4-5 w/ 1
min. needed;
10 min.
CD15
E: 3 miles, or
rest
★
Rest
30-38
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
11
♥
E: 3 miles
E: 6-7
miles
Rest; or XT
★
Rest; or XT
LR: 8-10
Rest
21-27
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
12
♥
E: 3 miles
+ 6-10
strides
6-8 miles:
mid 4 at RP
Rest; or XT
NS: 6 miles
(3, 3)
E: 3-4 miles
or Rest
★
Rest
33-41
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
13
E: 3 miles
Fun
workout
Rest; or XT
★
♥
E: 3-4 miles
LR: 6-8 miles
Rest
14-21
LR: 16-18
miles
1 mile WU;
T: 2 x 2
miles w/ .5
recovery; 1
mile CD
1 mile WU;
T: 3-4 miles;
1 mile CD
LR: 18-20
miles
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
14
♥
E: 3 miles
NS: 7-9
miles (3-4,
3-4, 1)
Rest; or XT
E: 4-5 miles
E: 3 miles
★
Rest
34-40
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
15
♥
E: 3 miles
Fun
workout
Rest; or XT
1 mile WU;
T: 4-5 miles;
1 mile CD
Rest; or XT
★
Rest
16-24
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
16
♥
E: 3 miles
+ 6-8
strides
NS: 4 miles
(2,2)
Rest; or XT
6 miles as 20
min. WU; I:
6-8 x 1 min.
at Z4-5 w/ 2
min.
recovery; 20
min. CD
E: 3-5 miles
★ Rest
21-30
LR: 20 miles
LR: 10-14
miles, 5-10
min. strong
finish
LR: 8 -12
miles, last 3-4
at RP
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
17
♥
E: 3 miles
★ Rest; or XT
E: 4 miles
E: 3-4 miles
LR 6-8 miles SATURDAY
SUNDAY
TWM
Rest
16-23
1 mile WU;
T: 1-2
miles; 1
mile CD
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
18
E: 3 miles
+ 4-6
strides
4 miles:
mid 1-2 at
RP Rest; or XT
E: 2 miles,
or rest
E: 2 miles, or
rest
★ 26.216
SUNDAY
YR! 17
TWM
33.2-37.2
#FINDYOURSTRONG MARATHON CHALLENGE
THE PART WHERE WE EXPLAIN THE FOOTNOTES
→1
What it says: E: 3 miles + 4 strides
What you do: A 3-mile cruise-it run followed by four short bursts of speed.
More details: Strides 101: Find a stretch of flat ground, either road or grass. Accelerate for about 100 meters or 30
seconds, then recover (slow down, but keep moving; walking is fine) for about the same amount of time. Each 100
meter sprint = one stride.
→2
What it says: E: 4 miles
What you do: Same as above, minus the speed-burners at the end.
→3
What it says: Rest; or XT
What you do: Take a day off (well, from exercise anyway); or crosstrain.
More details: Following a marathon training plan is a major commitment that can sometimes make even the most
dedicated runner feel a bit handcuffed. Unlock the cuffs, if need be.
→4
What it says: ★
What you do: Hire a babysitter, borrow a running stroller, or cue up "Megamind." In other words, do whatever it
takes to ensure you get this workout done.
More details: Long runs are the linchpin of marathon training and sit at the pinnacle of the priority list. There's no
easy way to accomplish this other than by putting time on your legs. Second on the priority list are tempo and racepace runs.
→5
What it says: 1-2 mile WU; T: 1.5 miles; 1-2 mile CD
What you do: Run at an easy pace for a mile or two, crank out a fast mile and a half (tempo pace is about 75-85% of
your max output: See page 213 of TLAM to figure out yours), then head home at a comfortable pace.
More details: Maintaining tempo pace requires concentration and motivation. SBS finds fast-beat music crucial in
revving her up, so Sia and Usher are often her tempo-run companions. (Well, their songs are at least...)
→6
What it says: LR: 8 miles
What you do: Run 8 miles at a cool, calm, collected pace.
→7
What it says: Rest
What you do: Lounge as much as you can. Don't use the extra time to pick up an extra shift or help a friend move.
→8
What it says: ♥
What you do: Rest if your body is telling you it needs a break.
More details: Easy runs and crosstraining days are the best to bail on, but with distance training, you can't always
plan an off day. "Listening to your body" takes on new meaning. There may be some days where skipping the
prescribed workout is the best thing to do. Don't feel bad, and do not try to make up any missed runs. (We can't stress
this enough!) Just pick up where you are on the schedule.
→9
What it says: 4 miles, mid-2 at RP [race pace]
What you do: Run four miles with possibly running the middle two miles at the speed you're aiming to maintain in
the big 26.2. If you’re a first-time marathoner or have a goal of simply finishing with a smile on your face, run all of
miles at your regular, not revved-up, pace. If you’ve already completed 26.2 at least once and have your eye on a
specific finishing time, crank your legs up to race pace for two miles.
→10
What it says: NS: 6 miles (3, 3)
What you do: Run six miles total, with the second three miles faster than the first three.
More details: Negative splits don't require sprinting, just getting progressively faster. These types of runs are
excellent race prep: In a perfect world (alas, a planet with a small population), you'd run the second half of your
marathon faster than the first 13.1.
→11
What it says: LR: 10 miles, 5-10 min. strong finish
What you do: Run ten miles, upping your speed in the last five to ten minutes.
More details: No need to sprint, just step on the gas slightly. When you intentionally finish a run strong, it helps in
the pursuit of that elusive negative-split race (see above). Please note: If you are a first-time marathoner, the strong
finishes—and anything else in italics on the long runs—are just a bonus. Getting through the miles is your first
priority: if you can pick it up, great.
→12
What it says: Fun workout
What you do: Kick up your heels at the pool, playground, or park. (No running allowed, unless it’s on a soccer
field!)
→13
What it says: 1 mile WU; T: 2 x 1.5 mile w/ .5 mile recovery; 1 mile CD
What you do: 1 mile warm-up. Then, instead of a straight tempo run, you’re going to do 2 intervals of 1.5 miles at
tempo with a .5 mile recovery. So after your first tempo effort, step off the gas. If you need to walk for a bit, go
ahead, then bring it back to a slow jog. Then back to tempo for 1.5 miles. If you’ve got time for a 1.5 mile CD, go for
it. If not, go at least 1 mile.
More details: Sometimes the first interval is harder than the second. Truly.
→14
What it says: 6 miles as 10 min. WU; H: 4-6 x 45-60 sec. hills in Z4-5 w/ recovery as needed; 10 min. CD
What you do: Run for a total of six (or so) miles. The workout is more important than the mileage, so complete the
workout as written; whether you end up at 4 miles or 7, it’s all good. Okay, workout specifics: Run an easy pace,
arriving at a hill (or incline on a treadmill) after 10 minutes. Dash up the incline for 45-60 seconds in Zone 4 to 5
(about 90-100% max effort; see page 118 of TLAM for Zone 411), followed by however much recovery you need (not
toooo much, though). Repeat the hill-attack four to six times total, then cool down for 10 minutes.
More details: Intervals + hills = strong, eat-marathons-for-breakfast legs.
→15
What it says: 6 miles as 10 min. WU; I: 1-2 x 30 sec., 1-2 x 45 sec., 1-2 x 1 min., all in Z4-5 w/ 1 min. needed; 10
min. CD
What you do Run for a total of six (or so) miles. The workout is more important than the mileage, so complete the
workout as written; whether you end up at 4 miles or 7, it’s all good. Okay, workout specifics: Start out at an easy
pace for 10 minutes. Then run for 30 seconds in Zone 4 to 5 (about 90-100% max effort; see page 118 of TLAM for
Zone 411). Slow down for one minute to recover, then hit it again for another 30 seconds. Then recover for one
minute. Then move onto the next set of 45 seconds in Zone 4 to 5. Recover for one minute between and after those
two. Run the third and final set of one minute repeats in Zone 4 to 5. After your final one, wrap up your workout with
10 minutes of easy running, a.k.a. the cooldown. (Definitely take the full 10 minutes: your body will thank you.)
→16
What it says: 26.2
What you do: This is it, the big kahuna! Make us proud, mother runner, and show us what you're made of.
More details: Based on your long runs, you should have a rough estimate of what sort of pace you can hold for the
marathon. It’s smart to have a general time goal for your first marathon, but still keeping in mind that finishing the
thing is the main goal. Start slower than you think, maintain during the middle miles, and do what you have to do,
minus jumping on your kid’s back for a ride, near the end to make it across the line. As you reel in the last .2, tears in
your eyes are optional, but pride is not.
→17
What it says: YR!
What you do: You Rock, Mother Runner: Go find yourself a recording studio and sign a contract because You Rock,
Mother Runner! (Your first release? I Found My Strong.)