Plan Overview
This 26-week plan is a comprehensive blueprint for your strongest marathon. It's not just a schedule, but a phased approach designed to build you up safely and progressively. The goal is to arrive at the starting line feeling strong, prepared, and injury-free.
This plan is designed for the intermediate-to-advanced runner with a consistent base of 25-30 miles per week. It progressively builds from 5 running days per week in the base phases to 6 days per week during the peak phases. The entire plan is built on a 3-week-build, 1-week-cutback cycle to ensure proper adaptation and recovery.
This page is your guide. It starts with the Plan Dashboard for a high-level view, followed by The Full Plan with detailed weekly schedules. Below that, you'll find the Strength Training Philosophy, a Plan Legend, and an RPE Scale to guide your effort.
Plan Dashboard
This interactive dashboard brings the 26-week training plan to life. Use this tool to see the big picture and explore each phase of the journey.
Total Weekly Mileage Progression
The Full Plan
The plan is broken into five distinct phases, from rebuilding your base to tapering for race day. Click the tabs below to explore the detailed schedule for each phase.
Phase 1: Foundation Build (Weeks 1-6)
Goal: Safely progress from a 25-30 mpw base to 40 mpw on 5 run days/week. This phase establishes consistency and introduces foundational strength and core habits. The focus is on volume, not intensity.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total |
|---|---|---|---|---|---|---|---|---|
| Wk 1 | REST | 5 mi (EASY) | 6 mi (EASY) w/ 4x20s Strides 30min Strength (Activation) |
REST | 5 mi (EASY) 30min Strength (Activation) |
9 mi (EASY) | 3 mi (R) 10min Core |
28 mi |
| Wk 2 | REST | 7 mi (EASY) | 7 mi (EASY) w/ 4x20s Strides 30min Strength (Activation) |
REST | 5 mi (EASY) 30min Strength (Activation) |
9 mi (EASY) | 4 mi (R) 10min Core |
32 mi |
| Wk 3 | REST | 7 mi (EASY) | 8 mi (EASY) w/ 6x20s Strides 30min Strength (Activation) |
REST | 5 mi (EASY) 30min Strength (Activation) |
11 mi (EASY) | 5 mi (R) 10min Core |
36 mi |
| Wk 4 (Cutback) |
REST | 5 mi (EASY) | 7 mi (EASY) w/ 4x20s Strides | REST | 4 mi (EASY) 15min Light (Bodyweight) |
10 mi (EASY) | 4 mi (R) 10min Core |
30 mi |
| Wk 5 | REST | 8 mi (EASY) | 8 mi (EASY) w/ 8x20s Strides 30min Strength (Activation) |
REST | 5 mi (EASY) 30min Strength (Activation) |
11 mi (EASY) | 6 mi (R) 10min Core |
38 mi |
| Wk 6 | REST | 8 mi (EASY) | 9 mi (EASY) w/ 8x20s Strides 30min Strength (Activation) |
REST | 5 mi (EASY) 30min Strength (Activation) |
11 mi (EASY) | 7 mi (R) 10min Core |
40 mi |
Strength Training Philosophy
Strength work is the key to preventing injury and late-race fatigue (like cramping). This plan has two types of strength: 20-30min full-body sessions and 10min core sessions. Always listen to your body and prioritize good form.
Phase 1 & 2: Activation
Goal: Build a habit and re-establish the mind-muscle connection. Focus on form, stability, and activating key running muscles, especially the glutes and hips.
Sets/Reps: 2-3 sets of 12-15 reps. Use bodyweight or light resistance bands.
Sample Exercises (Pick 4-5):
- Glute Bridges (Double & Single Leg)
- Banded Clamshells & Lateral Walks
- Bodyweight Squats
- Bodyweight Lunges (Forward & Lateral)
- Push-ups (on knees or toes)
Phase 3: Build
Goal: Build foundational strength to handle the increasing load of running. This is where you introduce heavier weights (dumbbells, kettlebells).
Sets/Reps: 3 sets of 8-12 reps. The last 2 reps should feel challenging. Increase weight when 12 reps feel easy.
Sample Exercises (Pick 4-5):
- Goblet Squats
- Dumbbell Romanian Deadlifts (RDLs)
- Walking Lunges (with Dumbbells)
- Step-Ups (on bench or box)
- Single-Arm Dumbbell Rows
- Dumbbell Overhead Press
Phase 4: Power
Goal: Translate your new strength into explosive running. The focus shifts from heavy lifting to *fast*, powerful movements.
Sets/Reps: 3 sets of 6-8 reps. Use a lighter weight (or bodyweight) and focus on maximum speed and full extension.
Sample Exercises (Pick 4-5):
- Kettlebell or Dumbbell Swings
- Jump Squats (Bodyweight)
- Box Jumps (on a low, safe box)
- Broad Jumps
- Medicine Ball Slams
- Plyometric Lunges
Core (All Phases)
Goal: Build a stable "chassis" to transfer power efficiently and hold your form when you get tired. This is your 10-15 minute session.
Sample Routine: Choose 4-5 exercises. Perform each for 45 seconds, rest 15 seconds. Repeat for 2-3 rounds.
Sample Exercises:
- Planks (Front & Side)
- Bird-Dogs
- Dead Bugs
- Leg Raises
- Russian Twists (Bodyweight)
- Bicycle Crunches
Phase 5 (Taper): During the taper, all heavy lifting (Build/Power) stops. The goal is recovery. Drop the 30min sessions and focus *only* on the 10-15 minute core work and light bodyweight movements noted in the plan.