Marathon Advanced 16 Week Training Program

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Veteran Marathon Training Program

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Week 1  (25-50 MILES)DECEMBER 24 - DECEMBER 30
Monday Distance - 5 to 7 miles
Tuesday Tempo - 7 to 10 miles total, 1 x 5,000m at marathon tempo
Wednesday Distance - 3 to 6 miles
Thursday Tempo - 7 to 10 miles total, 5 x 1,000m at marathon tempo, 3:30 minutes recovery
Friday Distance - 3 to 6 miles
Saturday Rest Day - 0 to 5 miles
Sunday MLR 8 to 12 miles, easy steady paced

Week 2  (35-55 MILES)DECEMBER 31 - JanUARY 6
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 7 to 9 miles total, 3 x (800m-600m-600m) at 5K effort, 90 seconds recovery, 4 minutes between sets
Wednesday Distance - 4 to 7 miles
Thursday Tempo - 7 to 10, 2 x 20 minutes at marathon tempo, 8 minutes recovery
Friday Distance - 4 to 7 miles
Saturday Distance - 4 to 7 miles
Sunday MLR - 10 to 13 miles, easy paced

Week 3  (50-70 MILES)JanUARY 7 - JanUARY 13
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 11 miles total, 3 x 2,000m at 10K pace, 3 minutes recovery
Wednesday Distance - 5 to 7 miles
Thursday MLR - 10 to 13 miles
Friday Distance - 5 to 7 miles
Saturday Tempo - 8 to 11 miles, 30-40 minutes continuous run at marathon tempo
Sunday Long Distance - 15 to 18 miles, easy, steady paced

Week 4  (55-75 MILES)JanUARY 14 - JanUARY 20
Monday Rest Day - 0 to 5 miles
Tuesday Interval - 8 to 11 miles total, 2 x (4 x 800m) at 10K pace, 90 seconds recovery, 5 minutes recovery between sets
Wednesday Distance - 7 to 10 miles
Thursday Tempo - 10 to 12 miles total, 3 x 15 minutes at marathon tempo, 5 minutes recovery
Friday Distance - 6 to 9 miles
Saturday Distance - 6 to 9 miles
Sunday Long Distance - 19 to 22 miles, with last 4 miles at marathon tempo

Week 5  (50-70 MILES)JanUARY 21 - JanUARY 27
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 7 to 10 miles total, 3-4 x 1,600m at marathon tempo, 3 minutes recovery
Wednesday Distance - 5 to 7 miles
Thursday MLR - 10 to 13 miles
Friday Distance - 5 to 8 miles
Saturday Distance - 7 to 10 miles
Sunday Long Distance - 15 to 19 miles, easy paced

Week 6  (40-60 MILES)JanUARY 28 - FebRUARY 3
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 11 miles total, 1 mile-2 mile-1 mile, at slightly slower than 10K effort, 4 and 7 minutes recovery
Wednesday Distance - 5 to 8 miles
Thursday Tempo - 8 to 10 miles total, 1 x 20 minutes & 1 x 10 minutes at marathon tempo, 7 minutes recovery
Friday Distance - 5 to 8 miles
Saturday Distance - 3 to 7 miles, easy day
Sunday Race - Half Marathon or 13 to 16 miles steady

Week 7  (50-70 MILES)FebRUARY 4 - FebRUARY 10
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 11 miles total, 5-7 x 1,000m, at 10K pace, 2 minutes recovery
Wednesday Distance - 5 to 8 miles
Thursday MLR - 10 to 13 miles
Friday Distance - 5 to 8 miles
Saturday Distance - 5 to 8 miles
Sunday Long Distance - 18 to 21 miles, with last 4 miles at marathon pace

Week 8  (40-60 MILES)FebRUARY 11 - FebRUARY 17
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 11 miles total, 3 x (800m-600m-400m-200m), at 5K-10k pace, 1 minute recovery, 3-5 minutes between sets
Wednesday Distance - 5 to 8 miles
Thursday Tempo - 8 to 10 miles total, 2 x 20 minutes at marathon tempo, 8 minutes recovery
Friday Distance - 5 to 8 miles
Saturday Distance - 3 to 7 miles
Sunday Race - 10 to 13 miles, 2 mile warm-up and 1 to 2 miles cool down

Week 9  (50-70 MILES)FEBRUARY 18 - FebRUARY 24
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 11miles total, 3-4 x 1,600m at 10K pace, 3 minutes recovery
Wednesday Distance - 7 to 10 miles
Thursday MLR - 10 to 13 miles
Friday Rest Day - 0 to 3 miles
Saturday Distance - 7 to 10 miles
Sunday Long Distance - 20 to 23 miles, easy, steady paced

Week 10  (50-70 MILES)FEBRUARY 25 - MarCH 3
Monday Rest Day - 0 to 5 miles
Tuesday Interval - 8 to 10 total miles total, 2 x (4 x 800m) at 10K pace, 90 second recovery, 5 minutes recovery between sets
Wednesday Distance - 6 to 9 miles
Thursday Tempo - 6 to 9 miles total, 2 x 15 minutes at marathon tempo, 5 minutes recovery
Friday Distance - 6 to 9 miles
Saturday Distance - 6 to 9 miles
Sunday Long Distance - 18 to 21 miles, running miles 9 through 12 at marathon tempo

Week 11  (45-70 MILES)MarCH 4 - MarCH 10
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 7 to 10 miles total, 3 x (800m-600m-600m) at 5K effort, 90 seconds recovery, 5 minutes between sets
Wednesday Distance - 5 to 8 miles
Thursday MLR - 10 to 13 miles
Friday Distance - 5 to 8 miles
Saturday Tempo - 6 to 10 miles, 30-40 minutes continuous run at marathon tempo
Sunday Long Distance - 13 to 16 miles, easy run

Week 12  (50-70 MILES)MarCH 11 - MarCH 17
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 11 miles total, 3 x (2,000m) at 10K pace, 3 minutes recovery
Wednesday Distance - 5 to 8 miles
Thursday MLR - 10 to 13 miles
Friday Distance - 5 to 8 miles
Saturday Tempo - 6 to 10 miles total, 30-40 minutes continuous run at marathon tempo
Sunday Long Distance - 17 to 20 miles, running middle 3 miles at marathon tempo or race 10 miles to half marathon tempo with 2 mile warm-up and 1 to 2 mile cool down

Week 13  (45-65 MILES)MarCH 18 - MarCH 24
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 10 miles total, 5 - 7 x (1,000m), at 10K pace, 2 minute recovery
Wednesday Distance - 4 to 7 miles
Thursday MLR - 10 to 12 miles
Friday Distance - 4 to 7 miles
Saturday Tempo - 6 to 9 miles total, 1 x 15 minutes, and 2 x 10 minutes at marathon tempo, 5 minutes recovery
Sunday Long Distance - 16 to 18 miles

Week 14  (50-70 MILES)MarCH 25 - MARCH 31
Monday Rest Day - 0 to 5 miles
Tuesday Interval - 8 to 11 miles total, 3 x (800m-600m-400m-200m), at 5K-10K pace, 1 minute recovery, 3-5 minutes between sets
Wednesday Distance - 5 to 8 miles
Thursday Tempo - 8 to 10 miles total, 2 x 15 minutes at marathon tempo, 5 minutes recovery
Friday Distance - 5 to 8 miles
Saturday Distance - 5 to 8 miles
Sunday Long Distance - 10 to 15 miles

Week 15  (45-65 MILES)April 1 - APRIL 7
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 11 miles total, 1 mile-2 mile-1 mile, at slightly slower than 10K effort, 4 and 7 minutes recovery
Wednesday Distance - 5 to 8 miles
Thursday Tempo - 8 to 11 miles total,  2 x 15 minutes at marathon tempo, 5 minutes recovery
Friday Distance - 5 to 8 miles
Saturday Distance - 5 to 8 miles
Sunday Long Distance - 10 miles, easy paced

Week 16  (40-60 MILES)AprIL 8 - AprIL 15
Monday Rest Day - 0 to 3 miles
Tuesday Light Interval - 6 to 10 miles total, 2 x (4 x 800m) at 10K pace, 90 seconds recovery, 5 minutes recovery between sets
Wednesday Distance - 5 to 8 miles
Thursday Tempo - 5 to 8 miles
Friday Distance - 5 to 8 miles
Saturday Distance - 3 to 5 miles
Sunday Distance - 3 to 5 miles, or rest day
Monday Boston Marathon. Good luck!

B.A.A. Moment 4

1972 - Women Official Entrants in Marathon

Although Bobbi Gibb was the first woman to complete the Boston Marathon in 1966, it was not until the 1972 Boston Marathon that women could become official entrants due to a change in AAU rules.

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