M | Tu | W | Th | F | Sa | Su |
Easy w/ 6-10 strides | Easy | Tempo Run | Easy / off | Easy | Long w/ 5 miles progression | Easy / off |
You will notice I don’t provide details on pace, distance, or time for the daily runs. That’s because I intend this series of recommendations to be flexible to your schedule and your current fitness levels.
Where most marathon plans provide exact totals and numbers, this is for you to adapt to you. As such, I will not tell you exactly what mileage or pace or workout to do.
However, there are general frameworks to follow. Which I will share now.
Easy runs in the first half of training can be 40-60 minutes long - go for time here, not distance. In the second half of training, they can be 60-90 minutes long. While this can sound intimidating, most people are surprised by how enjoyable an easy long run can be once they start moving. It’s true: the hardest part of every run is getting out the door.
Mid week workouts (speed runs, tempos, etc.) should be 4-6 miles long for the workout portion (not including warmups, recovery jogs, or cooldowns). For example, if your intervals are 800s, do 8-12 x 800. If you are doing 400s, do 16-24 x 400 to get the appropriate mileage. More serious runners can push these up to 8 or 10 miles, but not necessary for most. Also, if you are looking for workout inspiration, I put together some standard ones I like here.
Most of the time for mid week workouts, I will do a 2 mile warmup before jumping into the workout, and a 1-2 mile cooldown before heading home.
Weekend long runs means everything is a bit longer. My warmups here tend to be 4-8 miles before starting a tempo or progression run. Long runs should increase each week by adding 2-3 miles per week until cutting back.
A long run should be your longest run of the week. Typically that will be anywhere between 13-22 miles in one run. Make sure you dress and pack accordingly based on weather, hydration, and other needs (e.g. an inhaler if you have asthma).
How many 20 milers should you do? Believe it or not this is a very common question. Truth is that it is up to you. However, you should do at least one. Make sure your longest long run occurs 2-3 weeks before race day.
They say a marathon is two halves: the first 20 and the second 6. Trust me, you will want to do the long runs to build the physical and mental strength to power through those last 6 miles.
Have a great week, and happy running.