Ten weeks
The plan
305 miles of training before race morning. Peak week is 43 miles. Quality on Tuesday, long run on Sunday, rest on Monday and Friday. If something niggles, the quality session is the one you drop.
Weekly miles
Week 1 · Build
Foundation
0/17 mi
Open the week easy. First long run is eight miles — nothing heroic.
Week 2 · Build
Aerobic
0/27 mi
First intervals. Keep them honest and short — then put the lid back on.
Week 3 · Build
First MP
0/31 mi
Tempo Tuesday, then two miles of marathon pace at the end of the long run.
Week 4 · Specific
Specific
0/35 mi
Two quality days: 800s and a dedicated marathon-pace workout.
Week 5 · Specific
Volume
0/39 mi
Longest tempo so far. Sixteen miler with three miles at race pace.
Week 6 · Specific
Durability
0/42 mi
Mile repeats, a four-mile MP block, then 18 with the last four at 9:05.
Week 7 · Peak
Peak
0/43 mi
The 20-miler. This is the keystone. Treat it like a dress rehearsal.
Week 8 · Taper
First cut
0/34 mi
Volume comes down. A five-mile MP block should feel almost comfortable.
Week 9 · Taper
Taper
0/27 mi
Keep a little snap. Lose the fatigue. Do not go hunting for fitness.
Week 10 · Race week
Race week
0/12 mi
Do less. Eat more carbohydrate. Sleep. Show up at 9:05.