Woodlands Marathon Training Plan


Based on Cypress Running Club: Foundation - Marathon Training Plan
Weeks To GoDatesTuesdayThursdaySaturday
278/29-9/45 miles
269/5-9/114 miles with FartleksEasy 5 mile run5 miles
259/12-9/185 miles with FartleksEasy 5 mile run6 miles
249/19-9/258*200m with 200m RIEasy 5 mile run6 miles
239/26-10/210*200m with 200m RIEasy 5 mile run6 miles
2210/3-10/912*200m with 200m RIEasy 6 mile run7 miles
2110/10-10/16Easy 6 mile runEasy 6 mile run8 miles
2010/17-10/231/4 Mile Intervals: 8 x 400base-tempo: 1 + 1 + 19 miles
1910/24-10/301/4 Mile Intervals: 10 x 400goal-tempo: 1 + 1 + 19 miles
1810/31-11/61/4 Mile Intervals: 12 x 400stretch-tempo: 1 + 1 + 110 miles
1711/7-11/13Easy 6 mile runEasy 6 mile run10 miles
1611/14-11/201/2 Mile Intervals: 6 x 800base-tempo: 1.5 + 1.5 + 1.56 miles
1511/21-11/271/2 Mile Intervals: 8 x 800goal-tempo: 1.5 + 1.5 + 1.58 miles
1411/28-12/41/2 Mile Intervals: 10 x 800stretch-tempo: 1.5 + 1.5 + 1.510 miles
1312/5-12/11Easy 6 mile runEasy 6 mile run12 miles
1212/12-12/183/4 Mile Intervals: 4 x 1200base-tempo: 2 + 2 + 214 miles
1112/19-12/253/4 Mile Intervals: 5 x 1200goal-tempo: 2 + 2 + 216 miles
1012/26-1/13/4 Mile Intervals: 6 x 1200stretch-tempo: 2 + 2 + 218 miles
91/2-1/8Easy 6 mile runEasy 6 mile run14 miles
81/9-1/151 Mile Intervals: 2 x 1600base-tempo: 3 + 318 miles
71/16-1/221 Mile Intervals: 3 x 1600goal-tempo: 3 + 320-22
61/23-1/291 Mile Intervals: 4 x 1600stretch-tempo: 3 + 316 miles
51/30-2/5Easy 6 mile runEasy 6 mile run18 miles
42/6-2/12Flat Pyramid: 200, 400, 800, 1200, 1200, 800, 400, 200base-tempo: 418-20
32/13-2/19Full Pyramid: 400, 800, 1200, 1600, 1200, 800, 400goal-tempo: 414 miles
22/20-2/26Inverse Pyramid: 1600, 1200, 800, 400, 800, 1200, 1600stretch-tempo: 48 miles
12/27-3/5Easy 6 mile runEasy 3 mile runRace Day!

 

* all speed and tempo workouts should include at least a 1-mile warm-up and cool-down jog at conversational pace and 200m/1 minute rest between each interval.

Pace Table

Interval/Speed Tempo Training Race Projections
Conversational >800m <=800m Base Goal Stretch Marathon 1/2 Marathon 10K
14:0011:3011:1512:3012:1512:0013:456:0012:302:4412:001:14
13:4511:1511:0012:1512:0011:4513:305:5412:152:4011:451:13
13:3011:0010:4512:0011:4511:3013:155:4712:002:3711:301:11
13:1510:4510:3011:4511:3011:1513:005:4111:452:3411:151:10
13:0010:3010:1511:3011:1511:0012:455:3411:302:3111:001:08
12:4510:1510:0011:1511:0010:4512:3005:2811:1502:2710:4501:07
12:3010:0009:4511:0010:4510:3012:1505:2111:0002:2410:3001:05
12:1509:4509:3010:4510:3010:1512:0005:1410:4502:2110:1501:04
12:0009:3009:1510:3010:1510:0011:4505:0810:3002:1810:0001:02
11:4509:1509:0010:1510:0009:4511:3005:0110:1502:1409:4501:00
11:3009:0008:4510:0009:4509:3011:1504:5510:0002:1109:3000:59
11:1508:4508:3009:4509:3009:1511:0004:4809:4502:0809:1500:57
11:0008:3008:1509:3009:1509:0010:4504:4209:3002:0409:0000:56
10:4508:1508:0009:1509:0008:4510:3004:3509:1502:0108:4500:54
10:3008:0007:4509:0008:4508:3010:1504:2909:0001:5808:3000:53
10:1507:4507:3008:4508:3008:1510:0004:2208:4501:5508:1500:51
10:0007:3007:1508:3008:1508:0009:4504:1508:3001:5108:0000:50
09:4507:1507:0008:1508:0007:4509:3004:0908:1501:4807:4500:48
09:3007:0006:4508:0007:4507:3009:1504:0208:0001:4507:3000:46
09:1506:4506:3007:4507:3007:1509:0003:5607:4501:4207:1500:45
09:0006:3006:1507:3007:1507:0008:4503:4907:3001:3807:0000:43

Disclaimer: Consult a qualified medical professional before beginning any exercise program; information presented above is not intended to be a substitute for professional medical advice or treatment. When you choose to follow this or any training plan, you do so entirely at your own risk.

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