I asked to build an 18 week training block with a goal time of 2:45:00. This is what it spit out…
Great goal! Here's an 18-week marathon training block that will help you achieve a finish time of 2:45:00:
Week 1:
Monday - Rest
Tuesday - 6 miles easy
Wednesday - 8 miles with 4 miles at goal marathon pace (GMP)
Thursday - 6 miles easy
Friday - 8 miles with strides
Saturday - 12 miles easy
Sunday - 14 miles with last 2 miles at GMP
Total Mileage: 54 miles
Week 2:
Monday - Rest
Tuesday - 7 miles easy
Wednesday - 10 miles with 6 miles at GMP
Thursday - 7 miles easy
Friday - 8 miles with strides
Saturday - 14 miles easy
Sunday - 16 miles with last 2 miles at GMP
Total Mileage: 62 miles
Week 3:
Monday - Rest
Tuesday - 7 miles easy
Wednesday - 10 miles with 6 miles at GMP
Thursday - 7 miles easy
Friday - 8 miles with strides
Saturday - 16 miles easy
Sunday - 18 miles with last 3 miles at GMP
Total Mileage: 66 miles
Week 4:
Monday - Rest
Tuesday - 8 miles easy
Wednesday - 12 miles with 8 miles at GMP
Thursday - 8 miles easy
Friday - 8 miles with strides
Saturday - 16 miles easy
Sunday - 20 miles with last 4 miles at GMP
Total Mileage: 72 miles
Week 5:
Monday - Rest
Tuesday - 8 miles easy
Wednesday - 12 miles with 8 miles at GMP
Thursday - 8 miles easy
Friday - 8 miles with strides
Saturday - 18 miles easy
Sunday - 22 miles with last 4 miles at GMP
Total Mileage: 76 miles
Week 6:
Monday - Rest
Tuesday - 9 miles easy
Wednesday - 14 miles with 10 miles at GMP
Thursday - 9 miles easy
Friday - 8 miles with strides
Saturday - 20 miles easy
Sunday - 24 miles with last 5 miles at GMP
Total Mileage: 84 miles
Week 7:
Monday - Rest
Tuesday - 9 miles easy
Wednesday - 14 miles with 10 miles at GMP
Thursday - 9 miles easy
Friday - 8 miles with strides
Saturday - 22 miles with last 5 miles at GMP
Sunday - 26 miles with last 6 miles at GMP
Total Mileage: 88 miles
Week 8:
Monday - Rest
Tuesday - 10 miles easy
Wednesday - 16 miles with 12 miles at GMP
Thursday - 10 miles easy
Friday - 8 miles with strides
Saturday - 22 miles with last 5 miles at GMP
Sunday - 28 miles with last 7 miles at GMP
Total Mileage: 94 miles
Week 9:
Monday - Rest
Tuesday - 10 miles easy
Wednesday - 16 miles with 12 miles at GMP
Thursday - 10 miles easy
Friday - 8 miles with strides
Saturday - 24 miles with last 5 miles at GMP
Sunday - 30 miles with last 8 miles at GMP
Total Mileage: 96 miles
Week 10:
Monday - Rest
Tuesday - 10 miles easy
Wednesday - 16 miles with 12 miles at GMP
Thursday - 10 miles easy
Friday - 8 miles with strides
Saturday - 24 miles with last 5 miles at GMP
Sunday - 32 miles with last 9
Week 10 (continued):
Total Mileage: 98 miles
Week 11:
Monday - Rest
Tuesday - 11 miles easy
Wednesday - 18 miles with 14 miles at GMP
Thursday - 11 miles easy
Friday - 8 miles with strides
Saturday - 24 miles with last 5 miles at GMP
Sunday - 34 miles with last 10 miles at GMP
Total Mileage: 106 miles
Week 12:
Monday - Rest
Tuesday - 11 miles easy
Wednesday - 18 miles with 14 miles at GMP
Thursday - 11 miles easy
Friday - 8 miles with strides
Saturday - 24 miles with last 5 miles at GMP
Sunday - 36 miles with last 11 miles at GMP
Total Mileage: 108 miles
Week 13:
Monday - Rest
Tuesday - 12 miles easy
Wednesday - 20 miles with 16 miles at GMP
Thursday - 12 miles easy
Friday - 8 miles with strides
Saturday - 26 miles with last 5 miles at GMP
Sunday - 38 miles with last 12 miles at GMP
Total Mileage: 116 miles
Week 14:
Monday - Rest
Tuesday - 12 miles easy
Wednesday - 20 miles with 16 miles at GMP
Thursday - 12 miles easy
Friday - 8 miles with strides
Saturday - 26 miles with last 5 miles at GMP
Sunday - 40 miles with last 13 miles at GMP
Total Mileage: 118 miles
Week 15:
Monday - Rest
Tuesday - 12 miles easy
Wednesday - 20 miles with 16 miles at GMP
Thursday - 12 miles easy
Friday - 8 miles with strides
Saturday - 28 miles with last 5 miles at GMP
Sunday - 42 miles with last 14 miles at GMP
Total Mileage: 122 miles
Week 16:
Monday - Rest
Tuesday - 13 miles easy
Wednesday - 22 miles with 18 miles at GMP
Thursday - 13 miles easy
Friday - 8 miles with strides
Saturday - 28 miles with last 5 miles at GMP
Sunday - 44 miles with last 15 miles at GMP
Total Mileage: 128 miles
Week 17:
Monday - Rest
Tuesday - 13 miles easy
Wednesday - 22 miles with 18 miles at GMP
Thursday - 13 miles easy
Friday - 8 miles with strides
Saturday - 24 miles with last 5 miles at GMP
Sunday - 12 miles easy
Total Mileage: 92 miles
Week 18:
Monday - Rest
Tuesday - 6 miles easy
Wednesday - 10 miles with 5 miles at GMP
Thursday - 6 miles easy
Friday - 5 miles with strides
Saturday - Rest
Sunday - Marathon!
Total Mileage: 27 miles
Remember to adjust your training schedule to suit your individual needs and listen to your body to avoid injury. Best of luck!