12-Week Training Schedule

Typical run days: Tuesday, Thursday, Saturday. Cross Train (swim or bike) 2 other days

The short runs are HARD, the middle runs are “tempo”, the long runs are mandatory even if you have to walk!

Week 1: run 3, 4, 9
Week 2: run 3, 6, 10
Week 3: run 3, 6, 12
Week 4: run 3, 6, 14
Week 5: run 4, 8, 16
Week 6: run 4, 8, 18
Week 7: run 4, 8, 8
Week 8: run 3, 10, 16
Week 9: run 3, 10, 18
Week 10: run 4, 10, 20
Week 11: run 3, 8, 10
Week 12: run 3, 6, race (6 on Wed, no cross-train)

A word of caution however, the plan assumes the runner has a reasonable base of fitness prior to starting the schedule. Notice that training intervals are based on time not distance, the objective is to increase the length of time on your feet in order to build endurance. Remember that the primary aim of your training is to get to the start line without injury. Training will not always be easy, it it designed to test you in order to adapt to the disciplines of your event, but don’t be afraid to step back if you become ill or injured.

Good luck!

NYC Marathon 08 Training Plan (pdf format)