LEVEL THREE 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 Off Day or Cross Training or Strength Training
  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 or Cross Training or Strength Training
  TUESDAY 6-7 mile Aerobic Run
  WEDNESDAY 4-6 mile Easy Run
  THURSDAY 7 mile Aerobic Run
  FRIDAY Off Day
  SATURDAY 5 mile Aerobic Run
  SUNDAY 12-13 mile Aerobic Run
     
  WEEK 3 3-WEEK PREP PHASE
  MONDAY Off Day or Cross Training or Strength Training
  TUESDAY 7 miles, consisting of:
2 mile Warm Up
6 x (300m uphill at 10k Pace, 30 seconds rest, 300m downhill at MP)
90 seconds rest between sets
2-3 mile Warm Down
  WEDNESDAY 4-6 mile Easy Run
  THURSDAY Off Day
  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:
7-8 miles easy
10 x (1 minute at 5k-10k Pace, then 1 minute at MP) 
1-2 miles easy
     
  WEEK 4 6-WEEK BUILDING PHASE
  MONDAY Off Day or Cross Training or Strength Training
  TUESDAY 8-9 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 Off Day
  SATURDAY 13-15 miles, consisting of:
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 or Cross Training or Strength Training
  TUESDAY 6-7 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 Off Day
  FRIDAY 9 miles, consisting of:
2 mile Warm Up
4-5 x 1 mile at HMP with 2 minutes rest between
2 mile Warm Down
  SATURDAY 4-6 mile Easy Run
  SUNDAY 13-15 mile Aerobic Run
     
  WEEK 6 6-WEEK BUILDING PHASE
  MONDAY Off Day or Cross Training or Strength Training
  TUESDAY 8-9 miles, consisting of:
2 mile Warm Up
6 x 1k at 10k pace with 2 minutes rest
2 mile Warm Down
  WEDNESDAY 4-5 mile Easy Run
  THURSDAY 4-5 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 4-5 mile Easy Run
  SUNDAY 13 mile Marathon Simulation (on rolling hill course), consisting of:
5-6 miles easy
6-7 miles at MP
2 miles easy
     
  WEEK 7 6-WEEK BUILDING PHASE
  MONDAY Off Day or Cross Training or Strength Training
  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 5-7 mile Easy Run
  THURSDAY 5-7 mile Aerobic Run
  FRIDAY Off Day
  SATURDAY 14-16 miles, consisting of:
3-4 mile Warm Up
3 x 3 miles at MP with 2-3 minutes rest
2 mile Warm Down
  SUNDAY 7-9 mile Easy Run
     
  WEEK 8 6-WEEK BUILDING PHASE
  MONDAY Off Day or Cross Training or Strength Training
  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 4-5 mile Easy Run
  THURSDAY 4-5 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 4-5 mile Easy Run
  SUNDAY 13-16 miles, consisting of:
7 miles easy
8 x (2 minutes at 10k Pace, then 2 minutes easy)
1-2 miles easy
     
  WEEK 9 6-WEEK BUILDING PHASE
  MONDAY Off Day or Cross Training or Strength Training
  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 5-7 mile Easy Run
  THURSDAY Off Day
  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 14-16 mile Aerobic Run
     
  WEEK 10 9-WEEK MARATHON SPECIFIC PHASE
  MONDAY Off Day or Cross Training or Strength Training
  TUESDAY 9-10 miles, consisting of:
2 mile Warm Up
6 x 1200 at 10k pace with 2:30 rest
2 mile Warm Down
  WEDNESDAY 4-5 mile Easy Run
  THURSDAY 5-7 mile Aerobic Run
  FRIDAY 4-5 mile Easy Run
  SATURDAY 18-20 miles, consisting of:
2 mile Warm Up
3 x (4 miles at MP/ 1 mile easy) 1-2 easy
  SUNDAY 8-10 mile Easy Run
     
  WEEK 11 9-WEEK MARATHON SPECIFIC PHASE
  MONDAY Off Day or Cross Training or Strength Training
  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 5-7 mile Easy Run
  THURSDAY Off Day
  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 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 or Cross Training or Strength Training
  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 4-5 mile Easy Run
  THURSDAY 4-5 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 4-5 mile Easy Run
  SUNDAY 13-16 miles, consisting of:
7 miles easy
6 x (3 minutes at 10k Pace, then 2 minutes at MP)
1-2 mile Easy
     
  WEEK 13 9-WEEK MARATHON SPECIFIC PHASE
  MONDAY Off Day or Cross Training or Strength Training
  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 5-7 mile Easy Run
  THURSDAY 5-7 mile Aerobic Run
  FRIDAY Off Day
  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 8-10 mile Easy Run
     
  WEEK 14 9-WEEK MARATHON SPECIFIC PHASE
  MONDAY Off Day or Cross Training or Strength Training
  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 4-5 mile Easy Run
  THURSDAY 4-5 mile Easy Run
  FRIDAY 8-9 miles, consisting of:
2 mile Warm Up
4-5 mile tempo at HM
2 mile Warm Down
  SATURDAY 4-5 mile Easy Run
  SUNDAY 16-19 mile Marathon Simulation (on rolling hill course), consisting of:
8-9 miles easy
6-8 miles at MP
2 miles easy
     
  WEEK 15 9-WEEK MARATHON SPECIFIC PHASE
  MONDAY Off Day or Cross Training or Strength Training
  TUESDAY 9 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
4 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP)
90 seconds rest between sets
2 mile Warm Down
  WEDNESDAY 5-7 mile Easy Run
  THURSDAY 5-7 mile Aerobic Run
  FRIDAY Off Day
  SATURDAY 14 miles, consisting of:
2 mile Warm Up
2 x 5 miles at MP with 5 minutes jog between reps
2 mile Warm Down
  SUNDAY 8-10 mile Easy Run
     
  WEEK 16 9-WEEK MARATHON SPECIFIC PHASE
  MONDAY Off Day or Cross Training or Strength Training
  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 4-5 mile Easy Run
  THURSDAY 4-5 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 4-5 mile Easy Run
  SUNDAY 17-20 mile Aerobic Run
     
  WEEK 17 9-WEEK MARATHON SPECIFIC PHASE
  MONDAY Off Day or Cross Training or Strength Training
  TUESDAY 9 miles, consisting of:
2 mile Warm Up
5 x (800m uphill at HMP, 60 seconds rest, 800m downhill at MP)
2 minutes rest between sets
2 mile Warm Down
  WEDNESDAY 5-7 mile Easy Run
  THURSDAY Off Day
  FRIDAY 10 miles, consisting of:
2 mile Warm Up
5-6 mile tempo at HMP
2 mile Warm Down
  SATURDAY 4-6 mile Easy Run
  SUNDAY 18-20 Marathon Simulation (on rolling hill course), consisting of:
8-9 miles easy
8-9 miles at MP
2 miles easy
     
  WEEK 18 9-WEEK MARATHON SPECIFIC PHASE
  MONDAY Off Day or Cross Training or Strength Training
  TUESDAY 9-10 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 4-5 mile Easy Run
  THURSDAY 5-6 mile Aerobic Run
  FRIDAY 4-5 mile Easy Run
  SATURDAY 13-14 miles, consisting of:
2 mile Warm Up
10-11 miles MP Tempo
1 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 Off Day
  FRIDAY 10 miles, consisting of:
2 mile Warm Up
2 x (3 miles at HM on, then1 mile easy)
2 mile Warm Down
  SATURDAY 3-5 mile Easy Run
  SUNDAY 8-10 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 Off Day
  FRIDAY 6-7 miles, consisting of:
1-2 mile Warm Up
3 miles at MP
4-5 minutes rest
1k at 10k Pace
1-2 mile Warm Down
  SATURDAY Off Day
  SUNDAY 2-3 mile Easy Run
     
  MONDAY RACE DAY