staging

What to Do 8 Weeks Before Your Marathon

Sample Program for Final 8 Weeks Before Marathon

Numbers represent miles.  LT = lactate threshold; MP = marathon pace; vVO2max = velocity at VO2max.

*This program is for advanced marathoners. For beginners, decrease the overall weekly mileage, run once per day instead of twice, and substitute regular long runs for the LT/LSD combo runs.

 

Sample Program for Final 8 Weeks Before Marathon
Numbers represent miles. LT = lactate threshold; MP = marathon pace; vVO2max = velocity at VO2max. This program is for advanced marathoners. For beginners, decrease the overall weekly mileage, run once per day instead of twice, and substitute regular long runs for the LT/LSD combo runs.
Mon Tue Wed Thu Fri Sat Sun Total Miles
Week 1

 

a.m.: 5

p.m.: 8

 

Intervals

- 2 warm-up

- 6x800 meters @ vVO2max w/3:00 jog recovery

- 1 warm-down

a.m.: 5

p.m.: 7

10

a.m.: 5

p.m.: 8

Rest

LT/LSD Combo Run

5 easy + 3 @ LT pace + 5 easy + 3 @ LT pace

70
Week 2

 

a.m.: 5

p.m.: 9

Intervals

- 2 warm-up

- 4x1,000 meters @ vVO2max w/3:30 jog recovery

- 1 warm-down

 

a.m.: 5

p.m.: 8

7@MP

 

a.m.: 6.5

p.m.: 9

Rest 20 75
Week 3

 

a.m.: 4

p.m.: 5

Intervals

- 2 warm-up

- 3x1,000 meters @ vVO2max w/3:30 jog recovery

- 1 warm-down

8 6 5 Rest Half-Marathon Race 46
Week 4

 

a.m.: 5

p.m.: 8

LT Cruise Intervals

- 2 warm-up

- 2 sets of 4x1,000 meters @ slightly faster than LT pace w/:45 rest & 2:00 between sets

- 2 warm-down

 

a.m.: 5

p.m.: 8

LT Run

- 2 warm-up

- 5 @ LT pace

- 2 warm-down

 

a.m.: 6

p.m.: 9

Rest 21 80
Week 5

 

a.m.: 5

p.m.: 9

Intervals

- 2 warm-up

- 5x1,000 meters @ vVO2max w/3:30 jog recovery

- 2 warm-down

 

a.m.: 5

p.m.: 8

LT Run

- 2 warm-up

- 6 @ LT pace

- 2 warm-down

 

a.m.: 5

p.m.: 9

Rest 22 80
Week 6 8 10

Intervals

- 2 warm-up

- 6x1,000 meters @ vVO2max w/3:30 jog recovery

- 2 warm-down

8 9 Rest

LT/LSD Combo Run

9 + 4 @ LT pace

56
Week 7 4 6 8@MP 5 7 Rest 5+5@MP 40
Week 8 6

LT Cruise Intervals

- 2 warm-up

- 4x1,200 meters @ LT pace w/ 45 sec rest

- 2 warm-down

7 5 3 Rest Marathon 28+Marathon

 

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