Marathon Plan » 18 Weeks » Easy Level

Base Training Phase » Week 1 » 13.5 miles
Day Miles Details
1 Mon 2.5 Run at a steady, consistent pace. You should be able to have a conversation while… view
2 Tues 3.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
3 Weds 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
4 Thurs 3.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
5 Fri 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
6 Sat 5.0 Long Run - Follow the formula of running 9 minutes and walking 1 minute, running 9… view
7 Sun 0.0 Rest day. No exercise. view
Base Training Phase » Week 2 » 15.0 miles
Day Miles Details
8 Mon 2.5 Run at a steady, consistent pace. You should be able to have a conversation while… view
9 Tues 3.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
10 Weds 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
11 Thurs 3.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
12 Fri 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
13 Sat 6.5 Long Run - Continue with the formula: run 9 minutes and walk 1 minute, run 9 minutes and… view
14 Sun 0.0 Rest day. No exercise. view
Base Training Phase » Week 3 » 16.5 miles
Day Miles Details
15 Mon 2.5 Run at a steady, consistent pace. You should be able to have a conversation while… view
16 Tues 3.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
17 Weds 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
18 Thurs 3.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
19 Fri 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
20 Sat 8.0 Long Run - Make sure you hydrate on your runs especially as your runs get longer.… view
21 Sun 0.0 Rest day. No exercise. view
Base Training Phase » Week 4 » 19.0 miles
Day Miles Details
22 Mon 2.5 Run at a steady, consistent pace. You should be able to have a conversation while… view
23 Tues 4.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
24 Weds 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
25 Thurs 3.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
26 Fri 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
27 Sat 9.5 Long Run - Make sure you hydrate on your runs especially as your runs get longer.… view
28 Sun 0.0 Rest day. No exercise. view
Base Training Phase » Week 5 » 20.5 miles
Day Miles Details
29 Mon 2.5 Run at a steady, consistent pace. You should be able to have a conversation while… view
30 Tues 4.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
31 Weds 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
32 Thurs 3.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
33 Fri 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
34 Sat 11.0 Long Run - Make sure you hydrate on your runs especially as your runs get longer.… view
35 Sun 0.0 Rest day. No exercise. view
Base Training Phase » Week 6 » 22.5 miles
Day Miles Details
36 Mon 2.5 Run at a steady, consistent pace. You should be able to have a conversation while… view
37 Tues 4.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
38 Weds 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
39 Thurs 3.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
40 Fri 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
41 Sat 13.0 Long Run - Start introducing gels in to your run for fuel at these longer distances.… view
42 Sun 0.0 Rest day. No exercise. view
Endurance Build Phase » Week 7 » 26.5 miles
Day Miles Details
43 Mon 3.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
44 Tues 5.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
45 Weds 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
46 Thurs 4.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
47 Fri 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
48 Sat 14.5 Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… view
49 Sun 0.0 Rest day. No exercise. view
Endurance Build Phase » Week 8 » 27.0 miles
Day Miles Details
50 Mon 3.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
51 Tues 5.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
52 Weds 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
53 Thurs 3.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
54 Fri 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
55 Sat 16.0 Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… view
56 Sun 0.0 Rest day. No exercise. view
Endurance Build Phase » Week 9 » 32.5 miles
Day Miles Details
57 Mon 3.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
58 Tues 7.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
59 Weds 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
60 Thurs 5.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
61 Fri 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
62 Sat 17.5 Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… view
63 Sun 0.0 Rest day. No exercise. view
Endurance Build Phase » Week 10 » 27.0 miles
Day Miles Details
64 Mon 3.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
65 Tues 7.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
66 Weds 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
67 Thurs 3.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
68 Fri 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
69 Sat 14.0 Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… view
70 Sun 0.0 Rest day. No exercise. view
Endurance Build Phase » Week 11 » 33.5 miles
Day Miles Details
71 Mon 3.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
72 Tues 7.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
73 Weds 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
74 Thurs 5.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
75 Fri 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
76 Sat 18.5 Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… view
77 Sun 0.0 Rest day. No exercise. view
Endurance Build Phase » Week 12 » 30.0 miles
Day Miles Details
78 Mon 3.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
79 Tues 7.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
80 Weds 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
81 Thurs 6.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
82 Fri 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
83 Sat 14.0 Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… view
84 Sun 0.0 Rest day. No exercise. view
Endurance Build Phase » Week 13 » 32.0 miles
Day Miles Details
85 Mon 3.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
86 Tues 6.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
87 Weds 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
88 Thurs 4.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
89 Fri 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
90 Sat 19.0 Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… view
91 Sun 0.0 Rest day. No exercise. view
Endurance Build Phase » Week 14 » 30.0 miles
Day Miles Details
92 Mon 3.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
93 Tue 6.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
94 Wed 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
95 Thu 7.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
96 Fri 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
97 Sat 14.0 Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… view
98 Sun 0.0 Rest day. No exercise. view
Endurance Build Phase » Week 15 » 32.0 miles
Day Miles Details
99 Mon 3.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
100 Tue 6.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
101 Wed 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
102 Thu 4.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
103 Fri 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
104 Sat 19.0 Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… view
105 Sun 0.0 Rest day. No exercise. view
Taper Phase » Week 16 » 28.0 miles
Day Miles Details
106 Mon 3.0 For the next 3 weeks you will be reducing (tapering) your weekly mileage to enable your… view
107 Tue 6.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
108 Wed 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
109 Thu 5.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
110 Fri 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
111 Sat 14.0 Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… view
112 Sun 0.0 Rest day. No exercise. view
Taper Phase » Week 17 » 24.5 miles
Day Miles Details
113 Mon 2.5 Run at a steady, consistent pace. You should be able to have a conversation while… view
114 Tue 6.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
115 Wed 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
116 Thu 4.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
117 Fri 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
118 Sat 12.0 Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… view
119 Sun 0.0 Rest day. No exercise. view
Taper Phase » Week 18 » 34.7 miles
Day Miles Details
120 Mon 2.5 For the next 3 weeks you will be reducing (tapering) your weekly mileage to enable your… view
121 Tue 2.5 Run at a steady, consistent pace. You should be able to have a conversation while… view
122 Wed 0.0 This is a recovery day where you should do aerobic exercise such as bike, swim, spin… view
123 Thu 2.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
124 Fri 0.0 Rest day. view
125 Sat 1.5 Do a light 1.5 mile run or walk to keep the body loose. view
126 Sun 26.2 Good luck on your race today! But if you complete this plan you don't need luck as… view