Southern Indiana Classic Marathon Advanced Training Plan
Week | M | T | Wednesday | T | F | Saturday | Sunday | Total |
1 | Rest 12/20 | 4x1 mile C | 4 miles 4x100 S | 2 miles GP 2–3 miles T 2 miles GP | Rest 12/24 | 45–60 minutes easy | 10 miles WH 12/26 | 34–40 miles |
2 | Rest 12/27 | 4x1 mile C | 4 miles 4x100 S | 2 miles GP 2–3 miles T 2 miles GP | Rest 12/31 | 45–60 minutes easy | 11 miles FF 1/02 | 34–40miles |
3 | Rest 1/03 | 8–10 miles, including 6:00 TUT | 4 miles 6x100 S | 2 miles GP 4 miles T 2 miles GP | Rest 1/7 | 45–60 minutes easy | 12 miles 1/09 | 38–44 miles |
4 | Rest 1/10 | 8–10 miles, including 6:00 TUT | 4 miles 6x100 S | 2 miles GP 4 miles T 2 miles GP | Rest 1/14 | 45–60 minutes easy | 13 miles FF 1/16 | 38–44 miles |
5 | Rest 1/17 | 2x3 miles T | 4 miles 6x100 S | 4x800 SI 4x400 SI | Rest 1/21 | 5-K race | 12 miles 1/23 | 34-36 miles |
6 | Rest 1/24 | 10 miles, including 8:00 TUT | 4 miles 6x100 S | 3 miles GP 3–4x800 C 3 miles T | Rest 1/28 | 45–60 minute easys | 14 miles 1/30 | 40–50 miles |
7 | Rest 1/31 | 10 miles, including 8:00 TUT | 4 miles 6x100 S | 3 miles GP 3–4x800 C 3 miles T | Rest 2/4 | 45–60 minutes easy | 16 miles FF 2/6 | 40–50 miles |
8 | Rest 2/7 | 2x1 mile C 4x800 SI 2x1 mile C | 4 miles 6x100 S | 3 miles GP 4–6x800 C 3 miles T | Rest 2/11 | 45–60 minutes easy | 18 miles 2/13 | 47–53 miles |
9 | Rest 2/14 | 2x1 mile C 4x800 SI 2x1 mile C | 4 miles 6x100 S | 3 miles GP 4–6x800 C 3 miles T | Rest 2/18 | 45–60 minutes easy | 20 miles 2/20 | 47–53 miles |
10 | Rest 2/21 | 2x4 miles T | 4 miles 6x100 S | 4x800 SI 4x400 SI | Rest 2/25 | 10-K race | 10 miles 2/27 | 34–36 miles |
11 | Rest 2/28 | 10–12 miles, including 10:00 TUT | 4 miles 6x100 S | 3 miles GP 6–8x800 C 3 miles T | Rest 3/4 | 45–60 minutes easy | 20 miles FF 3/6 | 51–55 miles |
12 | Rest 3/7 | 10–12 miles, including 10:00 TUT | 4 miles 6x100 S | 3 miles GP 6–8x800 C 3 miles T | Rest 3/11 | 45–60 minutes easy | 22 miles 3/13 | 53–57 miles |
13 | Rest 3/14 | 8–10 miles, including 6:00 TUT | 4 miles 6x100 S | 4x1 mile C 2x800 SI | Rest 3/18 | 45–60 minutes easy | 20 miles WH 3/20 | 43-47 miles |
14 | Rest 3/21 | 8–10 miles, including 6:00 TUT | 4 miles 6x100 S | 4x1 mile C 2x800 SI | Rest 3/25 | 45–60 minutes easy | 13 miles FF 3/27 | 36-40 miles |
15 | Rest 3/28 | 4x400 SI 2x800 C 4x400 SI | 4 miles 6x100 S | 2 miles 2x800 C 2x400 SI | Rest 4/1 | 5 miles | 60–75-minute run 4/3 | 34–37 miles |
16 | Rest 4/4 | 2 miles T 2x800 C 2x400 SI | 3 miles easy 4x100 S | 4x400 SI | Rest 4/8 | 3-mile jog | SIC Marathon 4/10 |
