This is a 12 week program geared for those who have finished at least one marathon and wants to improve their running time. The weekly mileage will start at 20
miles per week and build gradually to 42- 49 miles per week. Each week will include two more intense runs, one long run, three easy run days and one rest or cross
training day.
Week
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Total Mileage
1 XT - R
3 miles
3 miles of 1 min
hard; 5 min easy
3 miles
3 miles
XT - R
9 mi
21 miles
2 XT - R
3 miles
3 miles of 2 min
hard; 5 min easy
3 miles
5 miles
XT - R
9 mi
23 miles
3 XT - R
4 miles
4 miles of 2 min
hard; 5 min easy
3 miles
4 miles
XT - R
10 mi
25 miles
4 XT - R
6 miles
hills: 1/4 mile hill; 48 repeats. (1- 2 mi) 4 miles
4 miles (optional XT 40 min)
XT - R
12 mi
25 to 29 miles
5 XT - R
5 miles
1 mile warm up; 4
miles @ tempo
pace; 2 mile cool
down ( 7 miles)
3 miles
4 miles
XT- R
13 miles
32 miles
6 XT - R
4 mi
9 miles
3 miles
5 miles
XT- R
15 miles
36 miles
7 XT - R
5 miles
5 miles of 5 min
hard; 5 min easy
4 miles
5 mi (optional XT -50
min)
6 miles
15 miles
35 to 40 miles
8 XT - R
5 mi
4 miles of 2 min
hard; 1 min easy
4 miles
5 mi (optional XT -50
min)
6 miles
18 miles
37 to 42 miles
6 mi
1 mile warm up; 6
miles @ tempo; 2
mile cool down ( 9
mi)
10 XT - R
5 miles
5 miles of 5 min
hard; 2.5 min easy
7 miles
5 mi(optional XT- 50
min)
11 XT - R
5 mi
9 miles
3 miles
3 miles (optional XT - 303 min)
miles
12 XT - R
3 mi
3 mi
XT- A 15 - 30 min
off
9 XT - R
4 miles
5 miles (optional XT 50 min)
5 miles
20 miles
44 to 49 miles
20 miles
42 to 47 miles
9 mi
29 to 32 miles
5 miles
off
RACE
Celebrate!
Training Key:
Easy/ Long Runs = conversational pace
XT = Cross Train . See additonal XT information below.
XT A: Choose a different type of aerobic exercise. It is recommended that you cross train for 10 minutes per mile prescribed. Ex: run 3 miles = XT for 30 min
XT R: Runner's Resistance & Core workout
Exercise
Lunge
Squat (body wt or
resistance)
Leg Extension
Leg Curl
Push ups
Resistance & Core
Sets
Reps
2 to 3
10 to 15
2 to 3
2 to 3
2 to 3
2 to 3
10 to 15
10 to 15
10 to 15
10 to 15
Bridge
2 to 3
Hold 30 to 60 secs
Forward plank
2 to 3
Hold 30 to 60 secs
Side plank
Bicycle Crunch
2 to 3
2 to 3
Hold 30 to 60 secs
10 to 15
Superman
2 to 3
Hold 30 to 60 secs