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Weekly mileage increases gradually across the phase.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"What training elements are added in Weeks 9-16?",{"text":68,"@type":64},"Weeks 9-16 incorporate speedwork, tempo runs, and strength training alongside long runs. Speedwork and tempo sessions include warm-up and cool-down for at least 15 minutes.",{"name":70,"@type":61,"acceptedAnswer":71},"What happens during Weeks 17-20?",{"text":72,"@type":64},"Weeks 17-20 focus on peak mileage and then taper down leading up to race day. 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Each week should consist of long runs, easy runs, and cross-training.  \nWeek 1  \n\n| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |\n| --- | --- | --- | --- | --- | --- | --- |\n| Rest | 3-mile easy run | 3-mile easy run | 3-mile easy run | Rest | 4-mile long run | Cross-training (eg. swimming, cycling) |\n\nWeek 2  \n\n| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |\n| --- | --- | --- | --- | --- | --- | --- |\n| Rest | 3-mile easy run | 3-mile easy run | 3-mile easy run | Rest | 5-mile long run | Cross-training |\n\nWeek 3  \n\n| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |\n| --- | --- | --- | --- | --- | --- | --- |\n| Rest | 4-mile easy run | 3-mile easy run | 4-mile easy run | Rest | 6-mile long run | Cross-training |\n\nWeek 4  \n\n| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |\n| --- | --- | --- | --- | --- | --- | --- |\n| Rest | 4-mile easy run | 4-mile easy run | 4-mile easy run | Rest | 7-mile long run | Cross-training |\n\nWeek 5  \n\n| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |\n| --- | --- | --- | --- | --- | --- | --- |\n| Rest | 4-mile easy run | 4-mile easy run | 5-mile easy run | Rest | 8-mile long run | Cross-training |\n\n20-Week Marathon Training Plan  \nWeek 6  \n\n| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |\n| --- | --- | --- | --- | --- | --- | --- |\n| Rest | 5-mile easy run | 4-mile easy run | 5-mile easy run | Rest | 9-mile long run | Cross-training |\n\nWeek 7:  \n\n| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |\n| --- | --- | --- | --- | --- | --- | --- |\n| Rest | 5-mile easy run | 5-mile easy run | 5-mile easy run | Rest | 10-mile long run | Cross-training |\n\nWeek 8:  \n\n| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |\n| --- | --- | --- | --- | --- | --- | --- |\n| Rest | 5-mile easy run | 5-mile easy run | 6-mile easy run | Rest | 11-mile long run | Cross-training |\n\n20-Week Marathon Training Plan  \nWeeks 9-16: Long Run and Speedwork Phase  \nIn phase two, you’ll incorporate speedwork, tempo runs, and strength training into your workouts. Long runs are the other key piece of this phase. You’ll be increasing mileage most weeks, though every fourth week should be a rest week consisting of lower-mileage runs. For speedwork and tempo runs, make sure to warmup and cooldown for at least 15 minutes with easy walking or running.  \nWeek 9  \n\n| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |\n| --- | --- | --- | --- | --- | --- | --- |\n| Rest | 5-mile easy run | Speedwork-4 x 400m intervals at 5k pace, with 200m easy jog for recovery | 5-mile easy run | Rest | 12-mile long\u003Cbr>run (include 2x 2-mile intervals at\u003Cbr>tempo pace, with 1 mile recovery inbetween) | Cross-train or 6-mile run |\n\nWeek 10  \n\n| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |\n| --- | --- | --- | --- | --- | --- | --- |\n| Rest | 6-mile easy run | Speedwork-5 x 400m intervals at 5k pace, with 200m easy jog for recovery | 6-mile easy run | Rest | 13-mile long\u003Cbr>run (include 2x 2-mile intervals at\u003Cbr>tempo pace with 1 mile recovery inbetween) | Cross-train or 6-mile run |\n\nWeek 11  \n\n| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |\n| --- | --- | --- | --- | --- | --- | --- |\n| Rest | 6-mile easy run | Speedwork-6 x 400m intervals at 5k pace, with 200m easy jog for recovery | 6-mile easy run | Rest | 14-mile long\u003Cbr>run (include 3x 2-mile intervals at\u003Cbr>tempo pace with 1 mile recovery inbetween) | Cross-train or 7 mile run |\n\nWeek 12  \n\n| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |\n| --- | --- | --- | --- | --- | --- | --- |\n| Rest | 5-mile easy run | Tempo run-3 miles at tempo pace | 5","cbCaiu4OCvHWsS8m","https://ap.wps.com/l/cbCaiu4OCvHWsS8m","pdf",142024,"English","# Weeks 1-8: Base Mileage Phase\n## Week 1\n## Week 2\n## Week 3\n## Week 4\n## Week 5\n## Week 6\n## Week 7\n## Week 8\n# Weeks 9-16: Long Run and Speedwork Phase\n## Week 9\n## Week 10\n## Week 11\n## Week 12\n## Week 13\n## Week 14\n## Week 15\n## Week 16\n# Weeks 17-20: Peak Mileage and Taper Phase\n## Week 17\n## Week 18\n## Week 19\n## Week 20","[{\"question\":\"How does the plan structure Weeks 1-8?\",\"answer\":\"Weeks 1-8 focus on building general running habits with long runs, easy runs, and cross-training. Weekly mileage increases gradually across the phase.\"},{\"question\":\"What training elements are added in Weeks 9-16?\",\"answer\":\"Weeks 9-16 incorporate speedwork, tempo runs, and strength training alongside long runs. Speedwork and tempo sessions include warm-up and cool-down for at least 15 minutes.\"},{\"question\":\"What happens during Weeks 17-20?\",\"answer\":\"Weeks 17-20 focus on peak mileage and then taper down leading up to race day. Week 17 includes a 20-mile long run, followed by gradual reductions in mileage.\"}]","20-Week Marathon Training Plan - Week-by-Week Schedule | PDF",1790540401,13]