17-week training plan to race day
When training for a marathon, one important piece of advice is to stay on a routine. Your workout routine should include more than just running. Incorporate hills, weight training and rest days into your training plan.
Below is a sample 17-week training plan designed by Running Room founder, John Stanton.
| Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Total |
|---|---|---|---|---|---|---|---|---|
| 1 | 10KM LSD | Rest | 6KM Tempo | 10KM Tempo | 6KM Steady Run | Rest | 6KM Steady Run | 38KM |
| 2 | 10KM LSD | Rest | 6KM Tempo | 10KM Tempo | 6KM Steady Run | Rest | 6KM Steady Run | 38KM |
| 3 | 13KM LSD | Rest | 6KM Tempo | 10KM Tempo | 8KM Steady Run | Rest | 6KM Steady Run | 43KM |
| 4 | 16KM LSD | Rest | 6KM Tempo | 10KM Tempo | 8KM Steady Run | Rest | 6KM Steady Run | 46KM |
| 5 | 16KM LSD | Rest | 6KM Tempo | 10KM Tempo | 8KM Steady Run | Rest | 6KM Steady Run | 46KM |
| 6 | 16KM LSD | Rest | 6KM Tempo | 10KM Tempo | 8KM Steady Run | Rest | 6KM Steady Run | 46KM |
| 7 | 19KM LSD | Rest | 6KM Tempo | 4 Hills 5KM | 8KM Steady Run | Rest | 6KM Steady Run | 44KM |
| 8 | 23KM LSD | Rest | 6KM Tempo | 5 Hills 6KM | 8KM Steady Run | Rest | 6KM Steady Run | 49KM |
| 9 | 26KM LSD | Rest | 6KM Tempo | 6 Hills 7KM | 8KM Steady Run | Rest | 6KM Steady Run | 53KM |
| 10 | 19KM LSD | Rest | 6KM Tempo | 7 Hills 8.5KM | 8KM Steady Run | Rest | 6KM Steady Run | 47.5KM |
| 11 | 29KM LSD | Rest | 6KM Tempo | 8 Hills 9.5KM | 8KM Steady Run | Rest | 6KM Steady Run | 58.5KM |
| 12 | 29KM LSD | Rest | 6KM Tempo | 9 Hills 11KM | 8KM Steady Run | Rest | 6KM Steady Run | 60KM |
| 13 | 32KM LSD | Rest | 6KM Tempo | 10 Hills 12KM | 8KM Steady Run | Rest | 6KM Steady Run | 64KM |
| 14 | 23KM LSD | Rest | 6KM Tempo | 10KM Fartlek | 8KM Steady Run | Rest | 6KM Steady Run | 53KM |
| 15 | 29KM LSD | Rest | 6KM Tempo | 10KM Fartlek | 10KM Steady Run | Rest | 6KM Steady Run | 61KM |
| 16 | 32KM LSD | Rest | 6KM Tempo | 10KM Fartlek | 10KM Steady Run | Rest | 6KM Steady Run | 64KM |
| 17 | 23KM LSD | Rest | 6KM Tempo | 10KM Fartlek | 10KM Steady Run | Rest | 16KM Steady Run | 65KM |
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