BCS Marathon Training Plan


Based on Cypress Running Club: Foundation - Marathon Training Plan
Weeks To GoDatesTuesdayThursdaySaturday
276/3-6/95 miles
266/10-6/164 miles with FartleksEasy 5 mile run5 miles
256/17-6/235 miles with FartleksEasy 5 mile run6 miles
246/24-6/308*200m with 200m RIEasy 5 mile run6 miles
237/1-7/710*200m with 200m RIEasy 5 mile run6 miles
227/8-7/1412*200m with 200m RIEasy 6 mile run7 miles
217/15-7/21Easy 6 mile runEasy 6 mile run8 miles
207/22-7/281/4 Mile Intervals: 8 x 400base-tempo: 1 + 1 + 19 miles
197/29-8/41/4 Mile Intervals: 10 x 400goal-tempo: 1 + 1 + 19 miles
188/5-8/111/4 Mile Intervals: 12 x 400stretch-tempo: 1 + 1 + 110 miles
178/12-8/18Easy 6 mile runEasy 6 mile run10 miles
168/19-8/251/2 Mile Intervals: 6 x 800base-tempo: 1.5 + 1.5 + 1.56 miles
158/26-9/11/2 Mile Intervals: 8 x 800goal-tempo: 1.5 + 1.5 + 1.58 miles
149/2-9/81/2 Mile Intervals: 10 x 800stretch-tempo: 1.5 + 1.5 + 1.510 miles
139/9-9/15Easy 6 mile runEasy 6 mile run12 miles
129/16-9/223/4 Mile Intervals: 4 x 1200base-tempo: 2 + 214 miles
119/23-9/293/4 Mile Intervals: 5 x 1200goal-tempo: 2 + 216 miles
109/30-10/63/4 Mile Intervals: 6 x 1200stretch-tempo: 2 + 218 miles
910/7-10/13Easy 6 mile runEasy 6 mile run14 miles
810/14-10/201 Mile Intervals: 2 x 1600base-tempo: 1 + 318 miles
710/21-10/271 Mile Intervals: 3 x 1600goal-tempo: 1 + 320-22
610/28-11/31 Mile Intervals: 4 x 1600stretch-tempo: 1 + 316 miles
511/4-11/10Easy 6 mile runEasy 6 mile run18 miles
411/11-11/17Flat Pyramid: 200, 400, 800, 1200, 1200, 800, 400, 200base-tempo: 418-20
311/18-11/24Full Pyramid: 400, 800, 1200, 1600, 1200, 800, 400goal-tempo: 414 miles
211/25-12/1Inverse Pyramid: 1600, 1200, 800, 400, 800, 1200, 1600stretch-tempo: 48 miles
112/2-12/8Easy 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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