Here's what a sample three-week plan might look like:
| Sunday | Race Marathon 1 |
| Monday | Spin or aqua jog very lightly for 30 minutes; hot tub and stretch |
| Tuesday | Off, hot tub and stretch, spin or aqua jog very lightly for 30 minutes |
| Wednesday | 2-mile easy shakeout run (slow and easy) |
| Thursday | 30 to 45 minutes easy running |
| Friday | 70 percent of normal easy run volume |
| Saturday | 70 percent of normal easy run volume |
| Sunday | 70 to 80 percent of normal easy run volume |
| Monday | Easy run (70 percent of normal volume) |
| Tuesday | 2 or 3 x 2 miles at half-marathon to marathon pace with 3 minutes rest |
| Wednesday | Off or easy run |
| Thursday | Easy run |
| Friday | 4 to 5 x 1 mile at half-marathon pace with 90 seconds recovery |
| Saturday | Off or easy run |
| Sunday | 10 to 12 mile easy long run |
| Monday | Easy run (70 percent of normal volume) |
| Tuesday | 3 to 4 miles at marathon pace |
| Wednesday | Off or easy run |
| Thursday | Easy run |
| Friday | Easy run |
| Saturday | Short 15-minute shakeout |
| Sunday | Race Marathon 2 |