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 6

1977 - Bob Hall Becomes the First Person to Complete the Race in a Wheelchair

Shown here in 1977, Bob Hall pioneered the division when he became the first person to complete the race in a wheelchair in 1975, making good on his promise to finish in under three hours.

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