NYC Marathon training plan from Pfitzinger, Advanced Marathoning 2nd Ed: http://amzn.to/oYaXu2
18-week training plan for 55 to 70 miles per week.
Starting week 11 (week -7), switching to 55 mpw peak plan.
| Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Summary |
Jul 4 Run - Tempo
9 mi |
Jul 5 Run - Medium
11 mi |
Jul 6 Run - Recovery (-2 MP)
5 mi |
Jul 7 Run - Easy
9 mi |
Jul 8 Run - Recovery (-2 MP)
5 mi |
Jul 9 |
Jul 10 Run - Long
15 mi |
Week 1 Run: 54 mi |
Jul 11 |
Jul 12 Run - Easy
8 mi |
Jul 13 Run - Medium
12 mi |
Jul 14 Run - Recovery (-2 MP)
5 mi |
Jul 15 Run - Easy
9 mi |
Jul 16 Run - Recovery (-2 MP)
5 mi |
Jul 17 Run - Long
16 mi |
Week 2 Run: 55 mi |
Jul 18 |
Jul 19 Run - Medium
11 mi |
Jul 20 Run - Medium
13 mi |
Jul 21 Run - Recovery (-2 MP)
5 mi |
Jul 22 Run - Tempo
9 mi |
Jul 23 Run - Recovery (-2 MP)
5 mi |
Jul 24 Run - Medium
15 mi |
Week 3 Run: 58 mi |
Jul 25 |
Jul 26 Run - Interval
9 mi |
Jul 27 Run - Medium
14 mi |
Jul 28 Run - Recovery (-2 MP)
5 mi |
Jul 29 Run - Medium
11 mi |
Jul 30 Run - Recovery (-2 MP)
5 mi |
Jul 31 Run - Long
18 mi |
Week 4 Run: 62 mi |
Aug 1 |
Aug 2 Run - Tempo
9 mi |
Aug 3 Run - Medium
14 mi |
Aug 4 Run - Recovery (-2 MP)
5 mi |
Aug 5 Run - Medium
12 mi |
Aug 6 Run - Recovery (-2 MP)
5 mi |
Aug 7 Run - Fitz - LR + MP
18 mi |
Week 5 Run: 63 mi |
Aug 8 |
Aug 9 Run - Easy
8 mi |
Aug 10 Run - Medium
12 mi |
Aug 11 Run - Recovery (-2 MP)
5 mi |
Aug 12 Run - Easy
10 mi |
Aug 13 Run - Recovery (-2 MP)
5 mi Run - Medium
15 mi |
Aug 14 |
Week 6 Run: 55 mi |
Aug 15 |
Aug 16 Run - Tempo
10 mi |
Aug 17 Run - Medium
14 mi |
Aug 18 Run - Recovery (-2 MP)
5 mi |
Aug 19 Run - Medium
11 mi |
Aug 20 Run - Easy
7 mi |
Aug 21 Run - Long
21 mi |
Week 7 Run: 68 mi |
Aug 22 |
Aug 23 Run - Recovery (-2 MP)
6 mi Run - Recovery (-2 MP)
4 mi |
Aug 24 Run - Medium
14 mi |
Aug 25 Run - Recovery (-2 MP)
5 mi |
Aug 26 Run - Tempo
11 mi |
Aug 27 Run - Recovery (-2 MP)
6 mi |
Aug 28 Run - Long
20 mi |
Week 8 Run: 66 mi |
Aug 29 |
Aug 30 Run - Recovery (-2 MP)
6 mi Run - Recovery (-2 MP)
4 mi |
Aug 31 Run - Medium
15 mi |
Sep 1 Run - Recovery (-2 MP)
6 mi |
Sep 2 Run - Recovery (-2 MP)
7 mi Run - Medium
13 mi |
Sep 3 |
Sep 4 Run - Fitz - LR + MP
16 mi |
Week 9 Run: 67 mi |
Sep 5 |
Sep 6 Run - Easy
9 mi |
Sep 7 Run - Interval
9 mi |
Sep 8 Run - Recovery (-2 MP)
6 mi |
Sep 9 Run - Medium
11 mi |
Sep 10 Run - Easy
8 mi |
Sep 11 Run - Medium
15 mi |
Week 10 Run: 58 mi |
Sep 12 |
Sep 13 Run - Recovery (-2 MP)
7 mi |
Sep 14 Run - Tempo
11 mi |
Sep 15 |
Sep 16 Run - Medium
12 mi |
Sep 17 Run - Recovery (-2 MP)
5 mi |
Sep 18 Run - Long
20 mi |
Week 11 Run: 55 mi |
Sep 19 |
Sep 20 Run - Interval
9 mi |
Sep 21 Run - Medium
14 mi |
Sep 22 Run - Recovery (-2 MP)
6 mi Run - Recovery (-2 MP)
4 mi |
Sep 23 Run - Recovery (-2 MP)
5 mi |
Sep 24 Run - Race Pacing
9 mi |
Sep 25 Run - Long
18 mi |
Week 12 Run: 65 mi |
Sep 26 |
Sep 27 |
Sep 28 |
Sep 29 |
Sep 30 |
Oct 1 |
Oct 2 |
Week 13 |
Oct 3 |
Oct 4 |
Oct 5 |
Oct 6 |
Oct 7 |
Oct 8 Run - Race Pacing
9 mi |
Oct 9 Run - Long
17 mi |
Week 14 Run: 26 mi |
Oct 10 |
Oct 11 |
Oct 12 |
Oct 13 |
Oct 14 |
Oct 15 |
Oct 16 |
Week 15 |
Oct 17 |
Oct 18 |
Oct 19 |
Oct 20 |
Oct 21 |
Oct 22 Run - Race Pacing
9 mi |
Oct 23 Run - Long
17 mi |
Week 16 Run: 26 mi |
Oct 24 |
Oct 25 |
Oct 26 |
Oct 27 |
Oct 28 |
Oct 29 |
Oct 30 |
Week 17 |
Oct 31 |
Nov 1 |
Nov 2 |
Nov 3 |
Nov 4 |
Nov 5 |
Nov 6 |
Week 18 |