Base · Week 1
Base · Week 2
Heavy, brief lower body (durability) + easy run. Legs sit 48h from the long run and 48h before Wednesday quality.
- Run
- 2 mi · 10:00-11:00 /mi · 130–150 bpm
- Fuel
- 3000 kcal · P170 / C410 / F75 g
- Focus
- Quads, Hamstrings, Glutes, Calves
Base · Week 3
Deload · Week 4
Threshold · Week 5
Threshold · Week 6
Threshold · Week 7
Deload · Week 8
Marathon-specific · Week 9
Marathon-specific · Week 10
Peak · Week 11
Taper 1 · Week 12
Taper 2 · Week 13
Race week · Week 14