Novice Marathon Plan

BUILD PHASE 9/7

Monday: run 45 minutes, with breaks for walking if needed.
Tuesday: off
Wednesday: BTC SPEED WORKOUT
Thursday: off or 30-60 minutes of cross training such as spin, yoga, lifting and strength work.
Friday: run 30 minutes with breaks for walking if needed.
Saturday: run 12 miles with breaks for walking if needed.
Sunday: off

BUILD PHASE 9/14

Monday: run 45 minutes, with breaks for walking if needed.
Tuesday: off
Wednesday: BTC SPEED WORKOUT
Thursday: off or 30-60 minutes of cross training such as spin, yoga, lifting and strength work.
Friday: run 30 minutes with breaks for walking if needed.
Saturday: run 14 miles with breaks for walking if needed.
Sunday: off

RECOVERY WEEK 9/21

Monday: run 30 minutes
Tuesday: off
Wednesday: BTC SPEED WORKOUT (alt workout)
Thursday: off
Friday: run 30 minutes or 30 minutes of cross training
Saturday: run 7 miles
Sunday: off

FINAL PUSH 9/28 

Monday: run 45 minutes, with breaks for walking if needed.
Tuesday: off
Wednesday: BTC SPEED WORKOUT
Thursday: off or 30-60 minutes of cross training such as spin, yoga, lifting and strength work.
Friday: run 45 minutes with breaks for walking if needed.
Saturday: run 16 miles with breaks for walking if needed.
Sunday: off

FINAL PUSH Week of 10/5

Monday: run 45 minutes, with breaks for walking if needed.
Tuesday: off
Wednesday: BTC SPEED WORKOUT
Thursday: off or 30-60 minutes of cross training such as spin, yoga, lifting and strength work.
Friday: run 30 minutes with breaks for walking if needed.
Saturday: run 18 miles with breaks for walking if needed.
Sunday: off

FINAL PUSH Week of 10/12

Monday: run 45 minutes, with breaks for walking if needed.
Tuesday: off
Wednesday: BTC SPEED WORKOUT
Thursday: off or 30-60 minutes of cross training such as spin, yoga, lifting and strength work.
Friday: run 30 minutes with breaks for walking if needed.
Saturday: run 20 miles with breaks for walking if needed.
Sunday: off

TAPER – Week of 10/19

Monday: off
Tuesday: run 30 minutes
Wednesday: BTC RUN WORKOUT
Thursday: off
Friday: run easy 30 minutes
Saturday: run 8 miles
Sunday: off

TAPER – Week of 10/26

Monday: off
Tuesday: run 20 minutes
Wednesday: BTC TAPER WORKOUT
Thursday: off
Friday: off
Saturday: easy 5-15 minutes run to get loose. Take it easy! Do this early so you can relax the rest of the day.
Sunday: THE BIG DAY! Run 26.2 miles!

Advanced Training Plan:

September 7th

Monday: off
Tuesday: run 10 mile one 2
Wednesday: BTC SPEED WORKOUT
Thursday: Run warm up 10 minutes, zone 2. 15-20 minutes of hill climbing zone 3-4. 10 minutes @ zone 2.
Friday: run 30 minutes
Saturday: run 16-18 miles
Sunday: 60-120 minutes of cross training such as spin, yoga, lifting and strength work.

September 14th

Monday: off / yoga / core
Tuesday: run 10 miles
Wednesday: BTC SPEED WORKOUT
Thursday: Run warm up 10 minutes, zone 2. 15-20 minutes of hill climbing zone 3-4. 10 minutes @ zone 2.
Friday: run 30 minutes
Saturday: run 18-20 miles
Sunday: 60-120 minutes of cross training such as spin, yoga, lifting and strength work.

September 21st (recovery week)

Monday: run 30 minutes
Tuesday: off
Wednesday: BTC ALT / SPEED WORKOUT
Thursday: off
Friday: run 30 minutes or 30 minutes of cross training
Saturday: off
Sunday: run 8 miles

September 28th

Monday: off / yoga/ core
Tuesday: run 12 miles zone 2
Wednesday: BTC SPEED WORKOUT
Thursday: Run warm up 10 minutes, zone 2. 15-20 minutes of hill climbing zone 3-4. 10 minutes @ zone 2.
Friday: run 30 minutes zone 1-2
Saturday: run 20 miles: 2 warm up at race pace + 1 minute, 8 miles at race pace + 30 seconds, 8 miles at race pace to race pace – 10 seconds, cool down.
Sunday: 60-120 minutes of cross training such as spin, yoga, lifting and strength work.

October 5th

Monday: off
Tuesday: run 12 miles zone 2
Wednesday: BTC SPEED WORKOUT
Thursday: Run warm up 10 minutes, zone 2. 15-20 minutes of hill climbing zone 3-4. 10 minutes @ zone 2.
Friday: run 30 minutes zone 1-2
Saturday: run 20 miles: 2 warm up at race pace + 1 minute, 8 miles at race pace + 30 seconds, 8 miles at race pace to race pace – 10 seconds, cool down.
Sunday: 60-120 minutes of cross training such as spin, yoga, lifting and strength work.

October 12th

Monday: off
Tuesday: run 12 miles zone 2
Wednesday: BTC SPEED WORKOUT
Thursday: Run warm up 10 minutes, zone 2. 15-20 minutes of hill climbing zone 3-4. 10 minutes @ zone 2.
Friday: run 30 minutes zone 1-2
Saturday: run 20 miles: 2 warm up at race pace + 1 minute, 8 miles at race pace + 30 seconds, 8 miles at race pace to race pace – 10 seconds, cool down.
Sunday: 60-120 minutes of cross training such as spin, yoga, lifting and strength work.

TAPER – October 19th

Monday: off
Tuesday: run 30 minutes
Wednesday: BTC TAPER WORKOUT
Thursday: off
Friday: run easy 50 minutes
Saturday: run 10 miles
Sunday: off

TAPER – October 26th

Monday: off
Tuesday: run 30 minutes
Wednesday: BTC TAPER WORKOUT
Thursday: run 20 minutes
Friday: off
Saturday: easy 5-15 minutes run to get loose. Take it easy! Do this early so you can relax the rest of the day.
Sunday: run 26.2 miles!