Marathon Advanced 16 Week Training Program

Veteran Marathon Training Program

For reference, here are approximate conversions: 3 miles = 5K, 5 miles = 8K, 6 miles = 10K, 9.5 miles = 15K, 12.5 miles = 20K, 15.5 miles = 25K, 18.5 miles = 30K, 22 miles = 35K)

Week 1  (25-50 MILES)DECEMBER 30 - JANUARY 5
Monday Distance - 5 to 7 miles
Tuesday Tempo - 7 to 10 miles, with 3 miles in the middle at marathon pace
Wednesday Distance - 3 to 6 miles
Thursday Tempo - 7 to 10 miles, with 5 x 1,000m in the middle at marathon pace, 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 pace

Week 2  (35-55 MILES)JANUARY 6 - JanUARY 12
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 7 to 9 miles total. 3 x (800m-600m-600m) at 5K pace, 90 seconds recovery, 4 minutes between sets
Wednesday Distance - 4 to 7 miles
Thursday Tempo - 7 to 10, with 2 x 20 minutes in the middle at marathon pace, 8 minutes recovery
Friday Distance - 4 to 7 miles
Saturday Distance - 4 to 7 miles
Sunday MLR - 10 to 13 miles, easy pace

Week 3  (50-70 MILES)JanUARY13 - JanUARY 19
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, with 30-40 minutes in the middle at marathon pace
Sunday Long Distance - 15 to 18 miles, easy, steady pace

Week 4  (55-75 MILES)JanUARY 20 - JanUARY 26
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, with 3 x 15 minutes in the middle at marathon pace, 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 pace

Week 5  (50-70 MILES)JanUARY 27 - FEBRUARY 2
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 7 to 10 miles total. 3 to 4 x 1,600m at marathon pace, 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 pace

Week 6  (40-60 MILES)JANUARY 3 - FebRUARY 9
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 pace, 4 and 7 minutes recovery
Wednesday Distance - 5 to 8 miles
Thursday Tempo - 8 to 10 miles, with 1 x 20 minutes & 1 x 10 minutes in the middle at marathon pace, 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 10 - FebRUARY 16
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 11 miles total. 5 to 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 17 - FebRUARY 23
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, with 2 x 20 minutes in the middle at marathon pace, 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 24 - MARCH 2
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 11miles total. 3 to 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 pace

Week 10  (50-70 MILES)MARCH 3 - MarCH 9
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, with 2 x 15 minutes in the middle at marathon pace, 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 pace

Week 11  (45-70 MILES)MarCH 10 - MarCH 16
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 7 to 10 miles total. 3 x (800m-600m-600m) at 5K pace, 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, with 30-40 minutes in the middle at marathon pace
Sunday Long Distance - 13 to 16 miles, easy run

Week 12  (50-70 MILES)MarCH 17 - MarCH 23
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, with 30-40 minutes in the middle at marathon pace
Sunday Long Distance - 17 to 20 miles, running middle 3 miles at marathon pace OR race 10 miles to half marathon pace with 2 mile warm-up and 1 to 2 mile cool down

Week 13  (45-65 MILES)MarCH 24 - MarCH 30
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, with 1 x 15 minutes and 2 x 10 minutes in the middle at marathon pace, 5 minutes recovery
Sunday Long Distance - 16 to 18 miles

Week 14  (50-70 MILES)MarCH 31 - APRIL 6
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, with 2 x 15 minutes in the middle at marathon pace, 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 7 - APRIL 13
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 pace, 4 and 7 minutes recovery
Wednesday Distance - 5 to 8 miles
Thursday Tempo - 8 to 11 miles, with 2 x 15 minutes in the middle at marathon pace, 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 14 - AprIL 21
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 1

1920 - Ashland Start

The Boston Marathon began in Ashland, Massachusetts from 1897 through 1923 then moved to Hopkinton for the 1924 race. The course was lengthened to 26 miles, 385 yards to conform to the Olympic standard, and the starting line was moved west from Ashland to Hopkinton. Since then, the race has started in Hopkinton every year.