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Marathon: Pfitzinger/Douglas: Up to 55 miles per week, 12-week schedule

Goal Race: Sunday, August 8, 2021

Week 15/17-5/23(5/17-5/23)Volume: 35 miles35 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 25/24-5/30(5/24-5/30)Volume: 39 miles39 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 35/31-6/6(5/31-6/6)Volume: 43 miles43 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 46/7-6/13(6/7-6/13)Volume: 48 miles48 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 56/14-6/20(6/14-6/20)Volume: 42 miles42 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 66/21-6/27(6/21-6/27)Volume: 48 miles48 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 76/28-7/4(6/28-7/4)Volume: 55 miles55 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 87/5-7/11(7/5-7/11)Volume: 49 miles49 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 97/12-7/18(7/12-7/18)Volume: 55 miles55 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 107/19-7/25(7/19-7/25)Volume: 43 miles43 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 117/26-8/1(7/26-8/1)Volume: 32 miles32 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 128/2-8/8(8/2-8/8)Volume: 48 miles48 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