LEVEL FOUR TRAINING PLAN
Glossary
- Hill Interval = 3-5% incline
- MP = Marathon Pace
- HMP = Half Marathon Pace
- Easy Run = Best described as a conversational or recovery pace run
- Aerobic Run = 30-45 seconds faster per mile than an easy pace run
| WEEK 1 | 3-WEEK PREP PHASE | |
| MONDAY | 4-6 mile Easy Run | |
| TUESDAY | 5-7 mile Easy Run | |
| WEDNESDAY | 7 mile Aerobic Run | |
| THURSDAY | Off Day | |
| FRIDAY | 4-6 mile Easy Run | |
| SATURDAY | 5-6 mile Easy Run | |
| SUNDAY | 11-13 mile Easy Run | |
| WEEK 2 | 3-WEEK PREP PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 6-7 mile Aerobic Run | |
| WEDNESDAY | 4-6 mile Easy Run | |
| THURSDAY | 7 mile Aerobic Run | |
| FRIDAY | 4-6 mile Easy Run | |
| SATURDAY | 5 mile Aerobic Run | |
| SUNDAY | 12-13 mile Aerobic Run | |
| WEEK 3 | 3-WEEK PREP PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 6-7 miles, consisting of: 2-3 mile Warm Up 6 x (300m uphill at 10k Pace, 30 seconds rest, 300m downhill at MP) 90 seconds rest between sets 2 mile Warm Down |
|
| WEDNESDAY | 4-6 mile Easy Run | |
| THURSDAY | 4-6 mile Easy Run | |
| FRIDAY | 8 miles, consisting of: 2 mile Warm Up 2 x 2 miles at HMP with 3 minutes easy jog in between 2 mile Warm Down |
|
| SATURDAY | 4-6 mile Easy Run | |
| SUNDAY | 12-14 miles, consisting of: 6-7 miles easy 10 x (1 minute at 5k Pace, then 1 minute at MP) 2-3 miles easy |
|
| WEEK 4 | 6-WEEK BUILDING PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 10 miles, consisting of: 2 mile Warm Up 5 x 1k at 10k pace with 2 minutes rest 5 x 200 at 5k Pace with 30 seconds rest 2 mile Warm Down |
|
| WEDNESDAY | 4-6 mile Easy Run | |
| THURSDAY | 6-7 mile Aerobic Run | |
| FRIDAY | 4-6 mile Easy Run | |
| SATURDAY | 15 miles, consisting of: 3-4 mile Warm Up 4 x 2 miles at MP with 2-3 minutes rest 1-2 mile Warm Down |
|
| SUNDAY | 7-10 mile Easy Run | |
| WEEK 5 | 6-WEEK BUILDING PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 7-8 miles, consisting of: 2 mile Warm Up 8 x (300m uphill at 10k Pace, 30 seconds rest, 300m downhill at MP) 90 seconds rest between sets 2 mile Warm Down |
|
| WEDNESDAY | 4-6 mile Easy Run | |
| THURSDAY | 4-6 mile Easy Run | |
| FRIDAY | 9 miles, consisting of: 2 mile Warm Up 5 x 1 mile at HMP with 2 minutes rest 2 mile Warm Down |
|
| SATURDAY | 4-6 mile Easy Run | |
| SUNDAY | 14-16 mile Aerobic Run | |
| WEEK 6 | 6-WEEK BUILDING PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 8 miles, consisting of: 2 mile Warm Up 6 x 1k at 10k pace with 2 minutes rest 2 mile Warm Down |
|
| WEDNESDAY | 4-6 mile Easy Run | |
| THURSDAY | 4-6 mile Easy Run | |
| FRIDAY | 9 miles, consisting of: 2 mile Warm Up 2 x 2 miles at HM with 3 minutes jog, 1 x mile at HM-10k Pace 2 mile Warm Down |
|
| SATURDAY | 4-6 mile Easy Run | |
| SUNDAY | 14-16 mile Marathon Simulation (on a rolling hill course), consisting of: 6 miles easy 6-8 miles at MP 2 miles easy |
|
| WEEK 7 | 6-WEEK BUILDING PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 7 miles, consisting of: 2 mile Warm Up 6 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP) 90 seconds rest between sets 2 mile Warm Down |
|
| WEDNESDAY | 4-6 mile Easy Run | |
| THURSDAY | 5-7 mile Aerobic Run | |
| FRIDAY | 4-6 mile Easy Run | |
| SATURDAY | 16 miles, consisting of: 2 mile Warm Up 3 x 4 miles at MP with 2-3 minutes rest 2 mile Warm Down |
|
| SUNDAY | 9-11 mile Easy Run | |
| WEEK 8 | 6-WEEK HALF MARATHON PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 8 miles, consisting of: 2 mile Warm Up 4 x 1200 at 10k Pace with 2 minutes rest 4 x 400 at 5k Pace with 1 minute rest 2 mile Warm Down |
|
| WEDNESDAY | 4-6 mile Easy Run | |
| THURSDAY | 4-6 mile Easy Run | |
| FRIDAY | 9 miles, consisting of: 2 mile Warm Up 4 miles at HMP, 3 minutes jog, 1 mile at HM-10k Pace 2 mile Warm Down |
|
| SATURDAY | 4-6 mile Easy Run | |
| SUNDAY | 13-16 miles, consisting of: 7-8 miles easy 8 x (2 minutes at 10k Pace, then 2 minutes at MP) 2-3 miles easy |
|
| WEEK 9 | 6-WEEK BUILDING PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 8 miles, consisting of: 2 mile Warm Up 8 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP) 90 seconds rest between sets 2 mile Warm Down |
|
| WEDNESDAY | 4-6 mile Easy Run | |
| THURSDAY | 4-6 mile Easy Run | |
| FRIDAY | 10 miles, consisting of: 2 mile Warm Up 3 x 2 miles at HM with 3 minutes jog 2 mile Warm Down |
|
| SATURDAY | 4-6 mile Easy Run | |
| SUNDAY | 15-17 mile Aerobic Run | |
| WEEK 10 | 9-WEEK MARATHON SPECIFIC PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 9-10 miles, consisting of: 2 mile Warm Up 6 x 1200 at 10k pace with 2:30 rest between 2 mile Warm Down |
|
| WEDNESDAY | 4-6 mile Easy Run | |
| THURSDAY | 5-7 mile Aerobic Run | |
| FRIDAY | 4-6 mile Easy Run | |
| SATURDAY | 15-18 miles, consisting of: 3-4 mile Warm Up 3 x (3 miles at MP with 1/2 mile easy, then 2-4 miles easy) |
|
| SUNDAY | 10-12 mile Easy Run | |
| WEEK 11 | 9-WEEK MARATHON SPECIFIC PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 9 miles, consisting of: 2 mile Warm Up 10 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP) 90 seconds rest between sets 2 mile Warm Down |
|
| WEDNESDAY | 4-6 mile Easy Run | |
| THURSDAY | 4-6 mile Easy Run | |
| FRIDAY | 10 miles, consisting of: 2 mile Warm Up 3 miles at HMP, 3 minutes jog, 2 miles at HMP, 2 minutes jog 1 mile at 10k pace 2 mile Warm Down |
|
| SATURDAY | 4-6 mile Easy Run | |
| SUNDAY | 16-18 mile Marathon Simulation (on a rolling hill course), consisting of: 8 miles easy 6-8 miles at MP 2 miles easy |
|
| WEEK 12 | 9-WEEK MARATHON SPECIFIC PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 9 miles, consisting of: 2 mile Warm Up 4 x mile at 10k Pace with 3 minutes rest 4 x 400 at 5k Pace with 1 minute rest 2 mile Warm Down |
|
| WEDNESDAY | 4-6 mile Easy Run | |
| THURSDAY | 4-6 mile Easy Run | |
| FRIDAY | 10 miles, consisting of: 2 mile Warm Up 2 x 3 miles at HM with 3 minutes jog 2 mile Warm Down |
|
| SATURDAY | 4-6 mile Easy Run | |
| SUNDAY | 14-16 miles, consisting of: 7 miles easy 6 x (3 minutes at 10k pace, then 2 minutes easy) 2-3 miles easy |
|
| WEEK 13 | 9-WEEK MARATHON SPECIFIC PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 10 miles, consisting of: 2 mile Warm Up 12 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP) 90 seconds rest between sets 2 mile Warm Down |
|
| WEDNESDAY | 4-6 mile Easy Run | |
| THURSDAY | 5-7 mile Aerobic Run | |
| FRIDAY | 4-6 mile Easy Run | |
| SATURDAY | 14 miles, consisting of: 2 mile Warm Up 10 miles at MP (start a little slower and finish faster) 2 mile Warm Down |
|
| SUNDAY | 9-11 mile Easy Run | |
| WEEK 14 | 9-WEEK MARATHON SPECIFIC PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 9 miles, consisting of: 2 mile Warm Up 5 x 1 mile at 10k pace with 3 minutes rest 2 mile Warm Down |
|
| WEDNESDAY | 4-6 mile Easy Run | |
| THURSDAY | 4-6 mile Easy Run | |
| FRIDAY | 9 miles, consisting of: 2 mile Warm Up 4-5 mile tempo at HM 2 mile Warm Down |
|
| SATURDAY | 4-6 mile Easy Run | |
| SUNDAY | 16-18 mile Marathon Simulation (on a rolling hill course), consisting of: 8-10 miles easy 6-8 miles at MP 2 miles easy |
|
| WEEK 15 | 9-WEEK MARATHON SPECIFIC PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 10 miles, consisting of: 2 mile Warm Up 3 x (800m uphill at HMP, 60 seconds rest, 800m downhill at MP) 2 minutes rest between sets 6 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP) 90 seconds rest between sets 2 mile Warm Down |
|
| WEDNESDAY | 4-6 mile Easy Run | |
| THURSDAY | 5-7 mile Aerobic Run | |
| FRIDAY | 4-6 mile Easy Run | |
| SATURDAY | 16 miles, consisting of: 2 mile Warm Up 2 x 6 miles at MP with 5 minutes jog between reps 2 mile Warm Down |
|
| SUNDAY | 9-11 mile Easy Run | |
| WEEK 16 | 9-WEEK MARATHON SPECIFIC PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 9 miles, consisting of: 2 mile Warm Up 2 x (2k at HM, 1k at 10k) all with 2 minutes rest 5 x 400 at 5k Pace with 1 minute rest 2 mile Warm Down |
|
| WEDNESDAY | 4-6 mile Easy Run | |
| THURSDAY | 4-6 mile Easy Run | |
| FRIDAY | 12 miles, consisting of: 2 mile Warm Up 8 mile cutdown at MP (start a little slower & increase the pace every 2 miles) 2 mile Warm Down |
|
| SATURDAY | 4-6 mile Easy Run | |
| SUNDAY | 18-21 mile Aerobic Run | |
| WEEK 17 | 9-WEEK MARATHON SPECIFIC PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 10 miles, consisting of: 2 mile Warm Up 6 x (800m uphill at HMP, 60 seconds rest, 800m downhill at MP) 2 minutes rest between sets 2 mile Warm Down |
|
| WEDNESDAY | 4-6 mile Easy Run | |
| THURSDAY | 4-6 mile Easy Run | |
| FRIDAY | 10 miles, consisting of: 2 mile Warm Up 6 mile tempo at HMP 2 mile Warm Down |
|
| SATURDAY | 4-6 mile Easy Run | |
| SUNDAY | 18-22 mile Marathon Simulation (on a rolling hill course), consisting of: 8-10 miles easy 8-10 miles at MP 2 miles easy |
|
| WEEK 18 | 9-WEEK MARATHON SPECIFIC PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 10 miles, consisting of: 2 mile Warm Up 3 x (2k at HM, 1k at 10k) all with 2 minutes rest 2 mile Warm Down |
|
| WEDNESDAY | 4-6 mile Easy Run | |
| THURSDAY | 5-7 mile Aerobic Run | |
| FRIDAY | 4-6 mile Easy Run | |
| SATURDAY | 15-18 miles, consisting of: 2 mile Warm Up 12-13 miles MP Tempo 2 mile Warm Down |
|
| SUNDAY | Off Day | |
| WEEK 19 | 2-WEEK TAPER PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 8 miles, consisting of: 2 mile Warm Up 5 x 1k at 10k pace with 2 minutes rest 5 x 200 at 5k Pace with 30 seconds rest 2 mile Warm Down |
|
| WEDNESDAY | 3-5 mile Easy Run | |
| THURSDAY | 3-5 mile Easy Run | |
| FRIDAY | 10 miles, consisting of: 2 mile Warm Up 2 x (3 miles at HM on/ 1 miles easy) 2 mile Warm Down |
|
| SATURDAY | 3-5 mile Easy Run | |
| SUNDAY | 8-11 mile Easy Run | |
| WEEK 20 | 2-WEEK TAPER PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 7-8 miles, consisting of: 2 mile Warm Up 3 x 1200 at HMP with 2 minutes rest 4 x 400 at 5k Pace with 2 minutes rest 2 mile Warm Down |
|
| WEDNESDAY | 2-4 mile Easy Run | |
| THURSDAY | 2-4 mile Easy Run | |
| FRIDAY | 6-7 miles, consisting of: 2 mile Warm Up 3 miles at MP 4-5 minutes rest 1k at 10k Pace 1 mile Warm Down |
|
| SATURDAY | Off Day | |
| SUNDAY | 2-3 mile Easy Run | |
| MONDAY | RACE DAY |