BCS Marathon Training Plan


Based on Cypress Running Club: Foundation - Marathon Training Plan
Weeks To GoDatesTuesdayThursdaySaturday
266/10-6/16EASY 3EASY 45 miles
256/17-6/23EASY 3EASY 45 miles
246/24-6/30EASY 4EASY 56 miles
237/1-7/7EASY 4EASY 56 miles
227/8-7/143 with FartleksEASY 67 miles
217/15-7/214 with FartleksEASY 66 miles
207/22-7/285 with Fartleksbase tempo 1+1+17 miles
197/29-8/46 with Fartleksgoal tempo 1+1+19 miles
188/5-8/111wu+2x800+1cdstretch tempo 1+1+111 miles
178/12-8/181wu+3x800+1cdEASY 69 miles
168/19-8/251wu+2x1000+1cdbase tempo 1+1.5+110 miles
158/26-9/11wu+3x1000+1cdgoal tempo 1+1.5+112 miles
149/2-9/81wu+2x1200+1cdstretch tempo 1+1.5+113 miles
139/9-9/151wu+3x1200+cdEASY 711 miles
129/16-9/221wu+2x1600+1cdbase tempo 1+2+113 miles
119/23-9/291wu+2x1600+1cdgoal tempo 1+2+116 miles
109/30-10/61wu+4x800+1cd OR EASY 4 if racingstretch tempo 1+2+115 or CYPRESS 1/2
910/7-10/131wu+4x800+1cd OR EASY 4 if racedEASY 814 miles
810/14-10/201wu+4x1200+1cdbase tempo 1+3+118 miles
710/21-10/271wu+4x1200+1cdgoal tempo 1+3+120 miles
610/28-11/31wu+3x1600+1cdstretch tempo 1+3+118 miles
511/4-11/101wu+3x1600+1cdEASY 816 miles
411/11-11/171wu+5x800+1cdbase tempo 1+4+120 miles
311/18-11/241wu+5x800+1cdgoal tempo 1+4+114 miles
211/25-12/11wu+3x800+1cdstretch tempo 1+4+18 miles
112/2-12/8EASY 6EASY 326.2!

 

* 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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