ExRx.net : Marathon Schedule: Level IV

Recommended Running Background: (A) At least two 8 mile run, (B) Average base of 28 miles in the last 3 weeks.

Phase	Week	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Mileage
Endurance		O	R+C	G	R+C	SL	R/C/O	L/G
	0							10	10+
	1		4	5 (2-1-1)	3	6	3	12	30-33
	2	5K Event	4/O	6 (3-2-1)	3	7	3	8	28-32
	3		4	6 (3-2-1)	3	8	3	14	35-38
Recovery	4		3	5R	C/O	6	O	10G (6-3-1)	24
	5		4	7 (3-3-1)	4	8	3	16	39-42
Strength		O	R+C	H	R+C	LF	R/C/O	L/G
	6		5	8	4	7 (5-1-1)	4	10/O	24-38
	7	B-to-B 8 or 12 miles	5/O	8	4	8 (6-1-1)	3	18	43-53
Recovery	8		3	6	3	6SL	O	12G (6-5-1)	30
	9		5	8	5	9 (6-2-1)	3	20	47-50
	10		6	9	5	9 (6-2-1)	4	12	28-32
Recovery	11	5K Event	4/O	6	3	7SL	O	14G (6-7-1) /O	20-35
	12	G (5-7-1)	6/O	9	6	10 (3-3-1)	3	22	53-63
Speed		O	R+C	SF/LF	R+C	G	R/C/O	L/G
	13		6	7SF 6X800	6	10 (2-7-1)	4	8	37-41
Recovery	14	4 Mile Event	4/O	6LF (3-2-1)	3	7SL	O	10/O	20-32
	15	1/2 Marathon	6/O	8SF 8X800	6	8 (4-3-1)	3	22G (17-4-1)	50-58
	16		6	9LF (4-4-1)	6	9 (2-6-1)	4	12	42-46
	17	5K Event	6/O	9LF (5-3-1)	6	10SL	3	22G (14-7-1)	53-55
Recovery	18		4	9SF 10X800	3	5R	O	HH _ G (2-10-1)	34
	19		5	8LF (3-4-1)	3	6SL	O	14G (7-6-1)	36
Taper		O	R	LF/G	O	R	O	SL
	20		4	7LF (3-3-1)		5		8	24
	21		4	5G (2-2-1)		3		Marathon	12

Please Note:

Letter Codes
O	Off day	Complete rest. No cross-training. Active recovery such as self -massage is recommended.
C	Cross training	Non-weight-bearing aerobic activities such as aqua-jogging, swimming, or cycling. Be sure to perform them at conversation effort for 20-40 minutes.
R	Recovery run	Very relaxed effort over flat terrain (high school track or trail recommended) for short duration followed by extensive stretching routine to loosen up tight spots. Have fun!
SL	Semi-long run	After 2 mile warm-up (very relaxed effort), settle into conversation effort.
L	Long run	After 2 mile warm-up, follow long workout pace guidelines.
H	Hilly run	After 2 mile warm-up, push hills at 10K effort and recover on the rest of a hilly route.
G	Goal pace run	8G (4-3-1) means go easy for 4 miles, 3 miles at goal pace, 1 mile cool down.
LF	Long fast run	7(5-1-1) means go easy for 5 miles, 1 mile at long fast pace, 1 mile cool down.
SF	Short fast run	7SF: 6X800 means to perform a track workout of six 800 meter repeats.
+	And optional	R+C means to run or walk with the option of also cross-training (i.e. swimming)
/	Or	R/C/O means to choose either a recovery run or a cross-training activity or to take the day off.

Marathon Schedule: Level IV