The Perfect 10 Marathon For Seasoned Runners

Day      Cycle 1:

  1. Tempo Run: 15 minute warmup, 40 minute marathon pace, 15 minute cooldown
  2. Rest or cross-train
  3. 6 mile easy
  4. Speedwork: 6 Yasso 800s
  5. Cross-train
  6. 5 mile easy
  7. 8 mile easy
  8. LSD: 12-15 miles
  9. Rest
  10. 6 mile easy

Day      Cycle 2:

  1. Tempo Run: 15 minute warmup, 50 minute marathon pace, 15 minute cooldown
  2. Rest of cross-train
  3. 6 mile easy
  4. Speedwork: 12 x 400
  5. Cross-train
  6. 6 mile easy
  7. 8 mile easy
  8. LSD: 15-18 miles
  9. Rest
  10. 8 mile easy

Day      Cycle 3:

  1. Tempo Run: 15 minute warmup, 30 minute marathon pace, 15 minute cooldown
  2. Rest or cross-train
  3. 6 mile easy
  4. Speedwork: 4 x 1 mile
  5. Cross-train
  6. 8 mile easy
  7. 6 mile easy
  8. LSD: 18-20 miles
  9. Rest
  10. 8 mile easy

Day      Taper:

  1. Tempo: 15 minute warmup, 30 minute marathon pace, 15 minute cooldown
  2. Rest
  3. 4 mile easy
  4. Track: 4 Yasso 800s
  5. Rest
  6. 4 mile easy
  7. Rest
  8. 5 mile easy
  9. Rest
  10. 4 mile easy

Day      Taper:

  1. Tempo: 15 minute warmup, 25 minute marathon pace, 15 minute cooldown
  2. Rest
  3. 4 mile easy
  4. Track: 3 Yasso 800s
  5. Rest
  6. 4 mile easy
  7. Rest
  8. 3 mile easy
  9. Rest
  10. Race Day!

Follow cycles 1, 2, and 3 four times, then follow the 20-day taper.

You must start the program 140 days prior to the race date.

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One thought on “The Perfect 10 Marathon For Seasoned Runners

  1. […] The Perfect 10 Marathon […]

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