What to Do 8 Weeks Before Your Marathon

Sample Program for Final 8 Weeks Before Marathon

Numbers represent miles.  LT = lactate threshold; MP = marathon pace; vVO2max = velocity at VO2max.

*This program is for advanced marathoners. For beginners, decrease the overall weekly mileage, run once per day instead of twice, and substitute regular long runs for the LT/LSD combo runs.
    

Sample Program for Final 8 Weeks Before Marathon

Numbers represent miles.  LT = lactate threshold; MP = marathon pace; vVO2max = velocity at VO2max.  This program is for advanced marathoners.  For beginners, decrease the overall weekly mileage, run once per day instead of twice, and substitute regular long runs for the LT/LSD combo runs.

 

 

Mon

 

Tues

 

Wed

 

Thurs

 

Fri

 

Sat

 

Sun

Total Miles*

 

 

 

 

Week 1

 

a.m.: 5

 

p.m.: 8

 

 

Intervals

- 2 warm-up

- 6x800 meters @ vVO2max w/3:00 jog recovery

- 1 warm-down

 

 

a.m.: 5

 

p.m.: 7

 

 

10

 

a.m.: 5

 

p.m.: 8

 

 

Rest

LT/LSD Combo Run

5 easy + 3 @ LT pace + 5 easy + 3 @ LT pace

 

70

 

 

 

 

Week 2

 

a.m.: 5

 

p.m.: 9

 

 

Intervals

- 2 warm-up

- 4x1,000 meters @ vVO2max w/3:30 jog recovery

- 1 warm-down

 

 

a.m.: 5

 

p.m.: 8

 

 

7 @ MP

 

a.m.: 6.5

 

p.m.: 9

 

 

Rest

 

20

 

75

 

 

 

 

Week 3

 

a.m.: 4

 

p.m.: 5

 

 

Intervals

- 2 warm-up

- 3x1,000 meters @ vVO2max w/3:30 jog recovery

- 1 warm-down

 

 

8

 

 

6

 

5

 

Rest

 

Half-Marathon Race

 

 

46

 

 

 

 

 

 

Week 4

 

a.m.: 5

 

p.m.: 8

 

 

LT Cruise Intervals

- 2 warm-up

- 2 sets of 4x1,000 meters @ slightly faster than LT pace w/:45 rest & 2:00 between sets

- 2 warm-down

 

 

a.m.: 5

 

p.m.: 8

 

LT Run

- 2 warm-up

- 5 @ LT pace

- 2 warm-down

 

 

a.m.: 6

 

p.m.: 9

 

 

Rest

 

21

 

80

 

 

 

 

Week 5

 

a.m.: 5

 

p.m.: 9

 

 

Intervals

- 2 warm-up

- 5x1,000 meters @ vVO2max w/3:30 jog recovery

- 2 warm-down

 

 

a.m.: 5

 

p.m.: 8

 

LT Run

- 2 warm-up

- 6 @ LT pace

- 2 warm-down

 

 

a.m.: 5

 

p.m.: 9

 

 

Rest

 

22

 

 

80

 

 

 

 

 

Week 6

 

8

 

 

 

10

Intervals

- 2 warm-up

- 6x1,000 meters @ vVO2max w/3:30 jog recovery

- 2 warm-down

 

 

8

 

9

 

Rest

LT/LSD Combo Run

9 + 4 @ LT pace

 

 

56

 

 

Week 7

 

4

 

 

 

6

 

8 @ MP

 

 

5

 

7

 

Rest

 

5 + 5 @ MP

 

 

40

 

 

 

 

Week 8

 

6

 

 

 

LT Cruise Intervals

- 2 warm-up

- 4x1,200 meters @ LT pace w/ 45 sec rest

- 2 warm-down

 

 

7

 

5

 

 

3

 

 

Rest

 

Marathon

 

 

28

+ marathon

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