Marathon training plans

FIRST is the ‘The Furman Institute of Running and Scientific Training’
founded by Bill Pierce and Scott Murr, created a three day training technique.
Most long distance running plans advice a much higher training workload so
the plan is unusual but might suit those with tight schedules. You are also
advised to cross train for 45 min on two other days.
WEEK TUESDAY SPEED THURSDAY TEMPO
SATURDAY
LONG
1 8 x 400m 3 miles 10 miles
2 4 x 1200m 5 miles 12 miles
3 6 x 800m 7 miles 13 miles
4 3 x 1600m 3 miles 10 miles
5 10 x 400m 5 miles 14 miles
6 5 x 1200m 5 miles 15 miles
7 7 x 800m 8 miles 17 miles
8 3 x 1600m 10 miles 13 miles
9 12 x 400m 3 miles 18 miles
10 8 x 800m 5 miles 15 miles
11 4 x 1600m 8 miles 20
12 12 x 400m 5 miles 15 miles
13 6 x 1200m 5 miles 20 miles
14 7 x 800m 4 miles 15 miles
15 3 x 1600m 8 miles 10 miles
16
30 minutes easy with 5 x 1 minute
fast
20 minutes easy with 3 or 4
pickups
Marathon
Plans with set time goals
Sub 4hrs30min plan
A 4:30 marathon is approximately 10:00 per mile. To break 4:30, you
should eventually be capable of a sub-2:00 half-marathon (9:00 per mile)
and sub-53:00 10K (8:30 per mile). Right now, you should be used to
running for 20-30 minutes four or five times a week.