Advanced 16 Week Program

Marathon Training
Marathon WeekendMarathon Weekend

Veteran Marathon Training Program

Week 16Description
40 to 60 miles
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 6 to 10 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 - 7 to 10 miles
Saturday Distance - 5 to 8 miles
Sunday Long Distance - 15 to 18 miles, steady, easy paced

Week 15Description
45 to 65 miles
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 11 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 2x15 minutes at marathon tempo, 5 minutes recovery
Friday Distance - 5 to 8 miles
Saturday Distance - 5 to 8 miles
Sunday Long Distance - 15 to 18 miles, steady, easy paced

Week 14Description
50 to 70 miles
Monday Rest Day - 0 to 5 miles
Tuesday Interval - 8 to 11, 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, 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 - 17 to 19 miles

Week 13Description
45 to 65 miles
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8-10 miles, 5 through 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, 1x15 minutes, and 2 x10 minutes at marathon tempo, 5 minutes recovery
Sunday Long Distance - 13 to 16 easy, long run

Week 12Description
50 to 70 miles
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 11, 3 x (2,000m) @ 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, 30-40 minutes continuous run at marathon tempo
Sunday Long Distance - 17 to 20 miles, running middle 3 miles at marathon tempo

Week 11Description
45 to 70 miles
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 7 to 10, 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 10Description
50 to 70 miles
Monday Rest Day - 0 to 5 miles
Tuesday Interval - 8 to 10, 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, 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 marathin tempo

Week 9Description
50 to 70 miles
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 11, 3-4 (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 8Description
40 to 60 miles
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 11, 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, 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

Week 7Description
50 to 70 miles
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 11, 5 through 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 6Description
40 to 60 miles
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 11, 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, 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 - 13 to 16, 13.1 to 20 miles

Week 5Description
50 to 70 miles
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 7 to 10, 3 to 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 4Description
55 to 75 miles
Monday Rest Day - 0 to 5 miles
Tuesday Interval - 8 to 11, 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, 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, with last 4 miles at marathin tempo

Week 3Description
50 to 70 miles
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 11, 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, easy, steady paced

Week 2Description
35 to 55 miles
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 7 to 9, 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 1Description
25 to 50 miles
Monday Distance - 5 to 7 miles
Tuesday Tempo - 7 to 10, 1 x (5,000m) at marathon tempo
Wednesday Rest Day - 3 to 6 miles
Thursday Tempo - 7 to 10, 5 x (1,000m) at marathon tempo, 3:30 minutes recovery
Friday Rest Day - 3 to 6 miles
Saturday Rest Day - 0 to 5 miles
Sunday Rest Day - 0 to 5 miles
Race Day Race - 26.2 miles, 1 x 26.2 miles at marathon pace
B.A.A. Moment 8

2010 - The Hoyts

When many think of the Boston Marathon, they think of Team Hoyt, the father/son team of Dick and Rick who have participated in their unique way 28 times. Dick was 69 at the 2010 Boston Marathon.

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