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18-Week Distance Training Plan

Max 6 for this template
mi
Training Paces

Weekly Schedule

Wk Date Easy 1 Hard 2* Easy 2 Long Run Easy 3 Hard 1* Total

Easy Workout Notes

Run 1 to 2 minutes slower than race pace. Incorporate one "hard mile" towards the middle or end of the run, executed at almost race pace.

Hard Workout Notes

  • Intervals: Utilize 800m, 1200m, 1600m, and 2-mile repeats.
  • Pace Run: Start 30s slower than race pace, accelerate to marathon pace.