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1. Set Goal Race Date
2. Select Race Plan
Pfitzinger/Douglas: Up to 55 miles per week, 12-week schedule
Pfitzinger/Douglas: Up to 55 miles per week, 18-week schedule
Pfitzinger/Douglas: 55 to 70 miles per week, 12-week schedule
Pfitzinger/Douglas: 55 to 70 miles per week, 18-week schedule
Pfitzinger/Douglas: 70 to 85 miles per week, 12-week schedule
Pfitzinger/Douglas: 70 to 85 miles per week, 18-week schedule
Hansons Beginner Marathon
Hansons Advanced Marathon
Hal Higdon: Novice 1
Hal Higdon: Intermediate 1
Hal Higdon: Intermediate 2
Hal Higdon: Advanced 1
Hal Higdon: Advanced 2
Pfitzinger/Latter: 46 to 63 miles per week, 12-week schedule
Pfitzinger/Latter: 61 to 84 miles per week, 12-week schedule
Hansons Beginner Half Marathon
Hansons Advanced Half Marathon
Couch to 5K
Base Training: Pfitzinger/Latter: Up to 30 miles per week, 10-week schedule
Base Training: Pfitzinger/Latter: Up to 45 miles per week, 10-week schedule
Base Training: Pfitzinger/Latter: Up to 60 miles per week, 10-week schedule
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Pfitzinger/Douglas: Up to 55 miles per week, 12-week schedule
Race Type: Marathon
Source:
Advanced Marathoning
Week 1
3/4-3/10
(3/4-3/10)
Volume: 35 miles
35 miles
Monday
Rest or cross-training
Tuesday
General aerobic + speed
8 miles
w/ 10x100m strides
Wednesday
Rest or cross-training
Thursday
General aerobic
9 miles
Friday
Rest or cross-training
Saturday
Recovery
5 miles
Sunday
Marathon-pace run
13 miles
w/
8 miles
@ marathon race pace
Week 2
3/11-3/17
(3/11-3/17)
Volume: 39 miles
39 miles
Monday
Rest or cross-training
Tuesday
Medium-long run
11 miles
Wednesday
Rest or cross-training
Thursday
Lactate threshold
8 miles
w/
4 miles
@ 15K to half marathon race pace
Friday
Rest or cross-training
Saturday
Recovery
5 miles
Sunday
Medium-long run
15 miles
Week 3
3/18-3/24
(3/18-3/24)
Volume: 43 miles
43 miles
Monday
Rest or cross-training
Tuesday
General aerobic + speed
8 miles
w/ 10x100m strides
Wednesday
Recovery
4 miles
Thursday
Medium-long run
11 miles
Friday
Rest or cross-training
Saturday
Recovery
4 miles
Sunday
Marathon-pace run
16 miles
w/
10 miles
@ marathon race pace
Week 4
3/25-3/31
(3/25-3/31)
Volume: 48 miles
48 miles
Monday
Rest or cross-training
Tuesday
Recovery
5 miles
Wednesday
Lactate threshold
10 miles
w/
5 miles
@ 15K to half marathon race pace
Thursday
Medium-long run
11 miles
Friday
Rest or cross-training
Saturday
Recovery
5 miles
Sunday
Long run
17 miles
Week 5
4/1-4/7
(4/1-4/7)
Volume: 42 miles
42 miles
Monday
Rest or cross-training
Tuesday
Rest or cross-training
Wednesday
Medium-long run
12 miles
Thursday
Rest or cross-training
Friday
Lactate threshold
9 miles
w/
4 miles
@ 15K to half marathon race pace
Saturday
Recovery
5 miles
Sunday
Long run
16 miles
Week 6
4/8-4/14
(4/8-4/14)
Volume: 48 miles
48 miles
Monday
Rest or cross-training
Tuesday
Recovery
5 miles
Wednesday
VO₂ Max
10 miles
w/ 5x1,000m @ 5K race pace; jog 50 to 90% interval time between
Thursday
Medium-long run
12 miles
Friday
Rest or cross-training
Saturday
Recovery + speed
6 miles
w/ 6x100m strides
Sunday
Marathon-pace run
15 miles
w/
12 miles
@ marathon race pace
Week 7
4/15-4/21
(4/15-4/21)
Volume: 55 miles
55 miles
Monday
Rest or cross-training
Tuesday
Recovery + speed
6 miles
w/ 6x100m strides
Wednesday
Medium-long run
12 miles
Thursday
Rest or cross-training
Friday
Lactate threshold
12 miles
w/
7 miles
@ 15K to half marathon race pace
Saturday
Recovery
5 miles
Sunday
Long run
20 miles
Week 8
4/22-4/28
(4/22-4/28)
Volume: 49 miles
49 miles
Monday
Rest or cross-training
Tuesday
VO₂ Max
8 miles
w/ 5x600 m @ 5K race pace; jog 50 to 90% interval time between
Wednesday
Medium-long run
11 miles
Thursday
Rest or cross-training
Friday
Recovery + speed
4 miles
w/ 6x100m strides
Saturday
8K-15K tune-up race (total
9 miles
to
13 miles
)
Sunday
Long run
17 miles
Week 9
4/29-5/5
(4/29-5/5)
Volume: 55 miles
55 miles
Monday
Rest or cross-training
Tuesday
Recovery + speed
7 miles
w/ 6x100m strides
Wednesday
VO₂ Max
10 miles
w/ 4x1,200m @ 5K race pace; jog 50 to 90% interval time between
Thursday
Rest or cross-training
Friday
Medium-long run
11 miles
Saturday
Recovery
4 miles
Sunday
Long run
20 miles
Week 10
5/6-5/12
(5/6-5/12)
Volume: 43 miles
43 miles
Monday
Rest or cross-training
Tuesday
VO₂ Max
8 miles
w/ 5x600 m @ 5K race pace; jog 50 to 90% interval time between
Wednesday
Recovery
6 miles
Thursday
Rest or cross-training
Friday
Recovery + speed
4 miles
w/ 6x100m strides
Saturday
8K-10K tune-up race (total
9 miles
to
11 miles
)
Sunday
Long run
16 miles
Week 11
5/13-5/19
(5/13-5/19)
Volume: 32 miles
32 miles
Monday
Rest or cross-training
Tuesday
General aerobic + speed
7 miles
w/ 8x100m strides
Wednesday
VO₂ Max
8 miles
w/ 3x1,600m @ 5K race pace; jog 50 to 90% interval time between
Thursday
Rest or cross-training
Friday
Recovery + speed
5 miles
w/ 6x100m strides
Saturday
Rest or cross-training
Sunday
Medium-long run
12 miles
Week 12
5/20-5/26
(5/20-5/26)
Volume: 48 miles
48 miles
Monday
Rest
Tuesday
Recovery
6 miles
Wednesday
Dress rehearsal
7 miles
w/
2 miles
@ marathon race pace
Thursday
Rest
Friday
Recovery + speed
5 miles
w/ 6x100m strides
Saturday
Recovery
4 miles
Sunday
Goal marathon
26.2mi