Weeks 1-8: Endurance Phase

Week 1:
Day 1 - Jog 20-30 minutes
Day 2 - Cross train 30 minutes
Day 3 - Six x 400 meters at 2:05 to 2:15 pace
Day 4 - Jog 30 minutes or rest
Day 5 - Cross train 20 - 30 minutes
Day 6 - 7 miles at 10:40 to 11:10 pace
Day 7 - Rest

Week 2:
Day 1 - Jog 20-30 minutes
Day 2 - Cross train 30 minutes
Day 3 - Eight x 400 meters at 2:05 to 2:15 pace
Day 4 - Jog 30 minutes or rest
Day 5 - Cross train 30 minutes
Day 6 - 9 miles at 10:40 to 11:10 pace
Day 7 - Rest

Week 3:
Day 1 - Jog 20-30 minutes
Day 2 - Cross train 30 minutes
Day 3 - Ten x 400 meters at 2:05 to 2:15 pace
Day 4 - Jog 30 minutes or rest
Day 5 - Cross train 30 minutes
Day 6 - 11 miles at 10:40 to 11:20 pace
Day 7 - Rest

Week 4:
Day 1 - Jog 20-30 minutes
Day 2 - Cross train 30 minutes
Day 3 - Twelve x 400 meters at 2:05 to 2:15 pace
Day 4 - Jog 30 minutes or rest
Day 5 - Cross train 30 minutes
Day 6 - 13 miles at 10:40 to 11:20 pace
Day 7 - Rest

Week 5:
Day 1 - Jog 20-30 minutes
Day 2 - Cross train 30 minutes
Day 3 - Six x 400 meters at 2:00 to 2:10 pace
Day 4 - Jog 30 minutes or rest
Day 5 - Cycle or swim 30 minutes
Day 6 - 8 miles at 10:40 to 11:20 pace
Day 7 - Rest

Week 6:
Day 1 - Jog 20-30 minutes
Day 2 - Cross train 30 minutes
Day 3 - Fourteen x 400 meters at 2:00 to 2:10 pace
Day 4 - Jog 30 minutes
Day 5 - Cross train 30 minutes or rest
Day 6 - 15 miles at 10:40 to 11:10 pace
Day 7 - Rest

Week 7:
Day 1 - Jog 20-30 minutes
Day 2 - Cross train 30 minutes
Day 3 - Sixteen x 400 meters at 2:00 to 2:10 pace
Day 4 - Jog 30 minutes
Day 5 - Cross train 30 minutes or rest
Day 6 - 17 miles at 10:40 to 11:10 pace
Day 7 - Rest

Week 8:
Day 1 - Jog 20-30 minutes
Day 2 - Cross train 30 minutes
Day 3 - Sixteen x 400 meters at 2:00 to 2:10 pace
Day 4 - Jog 30 minutes or rest
Day 5 - Cross train 30 minutes
Day 6 - 10 miles at 10:40 to 11:10 pace
Day 7 - Rest

Weeks 9-14: Stamina Phase

Week 9:
Day 1 - Jog 20-30 minutes
Day 2 - Cross train 30 minutes
Day 3 - 4 miles at 8:45 to 8:50 pace
Day 4 - Jog 30 minutes or rest
Day 5 - Cross train 30 minutes
Day 6 - 19 miles at 10:40 to 11:10 pace
Day 7 - Rest

Week 10:
Day 1 - Jog 20-30 minutes
Day 2 - Cross train 30 minutes
Day 3 - 6 miles at 8:45 to 8:50 pace
Day 4 - Jog 30 minutes or rest
Day 5 - Rest
Day 6 - 21 miles at 10:40 to 11:10 pace
Day 7 - Rest

Week 11:
Day 1 - Rest
Day 2 - Jog 30 minutes
Day 3 - 3 miles at 8:45 pace
Day 4 - Jog 30 minutes or rest
Day 5 - Cross train 30 minutes
Day 6 - 10 miles at 10:40 to 11:10 pace
Day 7 - Rest

Week 12:
Day 1 - Jog 20-30 minutes
Day 2 - Cross train 30 minutes
Day 3 - 7 miles at 8:45 to 8:50 pace
Day 4 - Jog 30 minutes or rest
Day 5 - Rest
Day 6 - 23 miles at 10:40 to 11:10 pace
Day 7 - Rest

Week 13:
Day 1 - Rest
Day 2 - Cross train 30 minutes
Day 3 - 8 miles at 8:45 to 8:50 pace
Day 4 - Jog 30 minutes or rest
Day 5 - Rest
Day 6 - 14 miles at 10:40 to 11:10 pace
Day 7 - Rest

Week 14:
Day 1 - Jog 30 minutes
Day 2 - Cross train 30 minutes
Day 3 - 8 miles at 8:45 to 8:50 pace
Day 4 - Jog 30 minutes
Day 5 - Rest
Day 6 - 24 miles at 10:40 to 11:10 pace
Day 7 - Rest

Weeks 15 and 16:Taper Phase

Week 15:
Day 1 - Rest
Day 2 - Cross train 30 minutes
Day 3 - Jog 30 minutes
Day 4 - Cross train 30 minutes
Day 5 - Jog 30 minutes
Day 6 - 10 miles at 10:40 to 11:10 pace
Day 7 - Rest

Week 16:
Day 1 - Jog 30 minutes
Day 2 - Cross train 30 minutes
Day 3 - 5 miles at 9:00 pace - Marathon Pace!
Day 4 - Jog 30 minutes
Day 5 - Cross train 30 minutes
Day 6 - 8 miles at 9:00 pace - Marathon Pace!
Day 7 - Rest

Week 17: Marathon Week
Day 1 - Rest
Day 2 - Jog 30 minutes
Day 3 - 4 miles at 9:00 pace - Marathon Pace!
Day 4 - Rest
Day 5 - Jog 20 minutes or rest
Day 6 - Rest
Day 7 - 4-hour Marathon!