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 2

1935 John A. Kelley