| Day | Workout | |-----------|---------------------------------------------| | Monday | Easy 7 miles + drills/strides | | Tuesday | Speed: 10 x 800m @ 5K pace (400m jog recov) | | Wednesday | Recovery 5 miles | | Thursday | Strength: 8 miles @ GMP – 10 sec | | Friday | Easy 9 miles | | Saturday | Tempo: 12 miles @ goal marathon pace | | Sunday | Long run: 16 miles (easy to moderate) |
The advanced plan requires a strong base, starting around 38-40 miles per week (mpw) and peaking at over 60+ mpw. Running with Rock The 18-Week Structure