MARATHON TRAINING SCHEDULES
LEVEL 1 - Marathon Training Program
LEVEL 1 - Marathon (85-5) VDOT 20-4 - 3-11 half - 6-30 Full
This comprehensive training plan is designed for runners targeting marathon performance with a VDOT range of 20-4. The program covers key milestones for both half and full marathon distances.
- Half Marathon Focus: Targeted training from weeks 3-11
- Full Marathon Preparation: Comprehensive plan extending to week 30
- Adaptive training strategy for runners with VDOT scores between 20-4
Ideal for athletes looking to systematically build endurance, speed, and race-specific fitness across multiple race distances.
Down below is a preview of the first page of the PDF.
LEVEL 1 - Marathon (85-5) VDOT 20-4 - 3-11 half - 6-30 Full
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Level 2 Marathon Training Plan: Intermediate Level
LEVEL 2 - Marathon (90-10) VDOT 22-7 - 2-56 half - 6-00 Full
Join our challenging Marathon Training Program designed for intermediate runners looking to improve their performance and endurance. This level targets runners with a VDOT range of 22-7, indicating a solid fitness base and the potential for significant race time improvements.
Program Highlights:
- Performance Target: Half Marathon pace around 2:56, Full Marathon pace around 6:00
- Structured training to optimize running efficiency and speed
- Comprehensive workouts addressing endurance, strength, and race-specific conditioning
- Personalized coaching and technique refinement
Training Focus:
This level emphasizes progressive training techniques to help you:
- Develop consistent pacing strategies
- Build metabolic efficiency
- Enhance muscular endurance
- Improve overall running economy
Perfect for runners committed to taking their marathon performance to the next level.
Down below is a preview of the first page of the PDF.
LEVEL 2 - Marathon (90-10) VDOT 22-7 - 2-56 half - 6-00 Full
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Marathon Training Level 3: Advanced Performance Track
LEVEL 3 - Marathon (85-15) VDOT 28-7 - 2-26 half - 5-00 Full
This training level is designed for experienced runners targeting advanced performance goals. Ideal for athletes with a VDOT range of 28-37, this program focuses on sophisticated training techniques and strategic race preparation.
Performance Metrics
- Half Marathon Target: 2 hours 26 minutes
- Full Marathon Target: 5 hours flat
- Training Intensity: 85% performance, 15% recovery
Runners in this level will engage in complex interval training, progressive long runs, and targeted strength conditioning to optimize race day performance.
Down below is a preview of the first page of the PDF.
LEVEL 3 - Marathon (85-15) VDOT 28-7 - 2-26 half - 5-00 Full
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LEVEL 4 Marathon Training Schedule
LEVEL 4 - Marathon (80-20) VDOT 34-4 - 2-06 half - 4-20 Full
Advanced Marathon Training Program
Program Highlights
- Performance Level: Advanced Marathon Training
- VDOT Range: 34-4
- Half Marathon Benchmark: 2:06
- Full Marathon Target: 4:20
Key Training Focus
This program is designed for experienced runners seeking to optimize performance through structured, high-intensity training. Emphasizes advanced pacing strategies, endurance development, and precise physiological conditioning.
Recommended for Runners Who:
- Have consistent running background
- Seek to improve marathon performance
- Can sustain complex training protocols
- Are comfortable with higher training volumes
Down below is a preview of the first page of the PDF.
LEVEL 4 - Marathon (80-20) VDOT 34-4 - 2-06 half - 4-20 Full
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LEVEL 5 - Marathon Training Schedule
LEVEL 5 - Marathon (85-15) VDOT 44-6 - 1-41 half - 3-30 Full
This advanced marathon training is designed for experienced runners targeting a significant performance improvement. Ideal for athletes with a current VDOT rating between 44-46, this program focuses on sophisticated training strategies to optimize marathon performance.
Performance Metrics
- Half Marathon Target: 1 hour 41 minutes
- Full Marathon Target: 3 hours 30 minutes
Athletes should have a solid endurance base and be prepared for high-intensity, structured training that will challenge their current fitness levels and push them toward peak marathon performance.
Down below is a preview of the first page of the PDF.
LEVEL 5 - Marathon (85-15) VDOT 44-6 - 1-41 half - 3-30 Full
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TRAINING TOOLS
Use the following calculator to estimate the pace for a variety of activities, including running, walking, and biking. The calculator can also be used to estimate the time taken or distance traveled with a given pace and time or distance.
KEY TO AGE-GRADED PERFORMANCE SCORES 100 + National class 90-99 Local elite 80-89 Local competitor 70-79 Above average 50-69 Near average 40-49 Below average 30-39 Walker or Novice
