Marathon Training Schedule - Advanced Level

Week  #  5



Marathon Training Tip Of The Week: - Long Slow Distance!

At this point of the training the long run distances are increasing, and so is your risk of an injury. To counter this, take these long run sessions a little easier, until you are accustomed to the two hours or more of continuous exercise.  I recommend 20 - 30 seconds a mile slower than your 'comfortable' pace.

Remember - we still have a long way to go in the training program!



Click to download our Free Marathon Race Strategies guide to running a successful marathon


Marathon Training Schedule: Week 5

We are moving into the next phase of the training where we increase the weekly mileage. The long run distance will also increase to the 20+ mile level during this phase. Now is the time to look after yourself and manage the stresses of the increased training.




Advanced Level: Week 5 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
7 HL 7 T 5 S 6 E Rest 16 L 4 E 45

E - Easy Pace; HD - Hard Pace; HL - Hills; L - Long Slow Run; M - Marathon Pace; S = Speedwork T - Tempo


 This program has several cornerstones and another one of them is a commitment to good nutrition. One thing is sure, the need to follow a good and well balanced diet is paramount to ensure that you have adequate fuel stores available for the training and the marathon itself.  

Below are the suggested day-by-day training goals for this week's training. Don't worry if you have to miss a day, or make adjustments. This is an 18 week program and you have plenty of time to get back on track.




Week 5 Daily Training Schedule



Day 1:

Hills workout of 7 miles to start the week. Ah; life is good!!

Day 2:

A 7 mile tempo run. Need I say more?

Day 3:

This day is a scheduled 5 mile speed session. You may move it to day four.

Day 4:

An easy run of 6 miles today. See day three.

Day 5:

Your traditional day of rest. Use it wisely, stretching and cross-training.

Day 6:

Long Slow Distance of 16 miles. It's time to get you out for a good long one. Reward yourself after you stretch.

Day 7:

Recovery run of 4 miles.



Marathon Schedule Training Tips

  • Many successful elite runners talk about visualizing themselves crossing the finish line ahead of the competition, and this helps them in the actual race. We believe this can be a great help to marathoners if you can apply this technique to some of the key points in the race. For example 'see' yourself at the 20 mile mark, tired but overcoming the feeling of ‘hitting the wall’. This positive image will remain with you and help to get you through this critical stage on the actual race day.



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