Week 1-4: Building a “Foundation”
Week 1: Getting Started (It’s all about the base)
- Monday: Rest
- Tuesday: 3 miles easy
- Wednesday: 4 miles moderate
- Thursday: Cross-training or strength training (because it’s fun to confuse your muscles)
- Friday: 3 miles easy
- Saturday: 6 miles LSD (long slow distance)
- Sunday: 3 miles easy (you’ve crushed this first week!)
Week 2: Progressing… Slow and steady
- Monday: Rest (your body rebuilds, your mind refreshes, and your spirit rejuvenates)
- Tuesday: 4 miles easy
- Wednesday: 5 miles moderate
- Thursday: Cross-training or strength training (build those muscles!)
- Friday: 4 miles easy
- Saturday: 8 miles LSD (long, slow, and drawn-out)
- Sunday: 4 miles easy (celebrate every step forward, for each one brings you closer to achieving your dreams)
Week 3: Embracing the Suck
- Monday: Rest (Rest is a vital part of your athletic journey. Embrace it, honor it, and let it fuel your success.)
- Tuesday: 5 miles easy
- Wednesday: 6 miles moderate (because moderate pain is the new normal)
- Thursday: Cross-training or strength training (because muscles love surprises)
- Friday: 5 miles easy
- Saturday: 10 miles LSD (long, slow, and delirious)
- Sunday: 5 miles easy (Every step you take, every drop of sweat you shed, brings you one step closer to your goals. Remind yourself of what you’re achieving.)
Week 4: Starting to Feel Like a Real Athlete… Almost
- Monday: Rest (rest is a badge of honor for all of the hard work you’re putting in)
- Tuesday: 6 miles easy
- Wednesday: 7 miles moderate (keep pushing forward, and remember, your journey is as remarkable as your destination)
- Thursday: Cross-training or strength training
- Friday: 6 miles easy
- Saturday: 12 miles LSD (long, slow, and desperate for a massage)
- Sunday: 6 miles easy (the new definition of “Sunday Funday”)
Week 5-8: Building Endurance (Look at all you’ve achieved and keep moving forward)
Week 5: The Pain Train Keeps Chugging Along
- Monday: Rest (resets, refocuses, and re-energize)
- Tuesday: 7 miles easy
- Wednesday: 8 miles moderate (feel the grit in your soul)
- Thursday: Cross-training or strength training (celebrate how strong you’re getting)
- Friday: 7 miles easy
- Saturday: 15 miles LSD (long, slow, and determined)
- Sunday: 7 miles easy (remind yourself of your epic week of achievements)
Week 6: The “I’m Definitely in Over My Head” Phase
- Monday: Rest (allow yourself to recharge your batteries, both physically and mentally)
- Tuesday: 8 miles easy (soak in your surroundings)
- Wednesday: 9 miles moderate
- Thursday: Cross-training or strength training (it’s a great opportunity for yoga)
- Friday: 8 miles easy
- Saturday: 18 miles LSD (long, slow, and questioning all life choices)
- Sunday: 8 miles easy (you are a rock star!)
Week 7: The “I Might Actually Survive This” Phase… Maybe
- Monday: Rest (your rest days are just as important as your training days)
- Tuesday: 9 miles easy (easy, as in “I’m just here for the snacks”)
- Wednesday: 10 miles moderate
- Thursday: Cross-training or strength training (building strength and improving endurance)
- Friday: 9 miles easy
- Saturday: 20 miles LSD (stay fierce, stay focused)
- Sunday: 9 miles easy
Week 8: The “Tapering” Phase (aka the Calm Before the Storm)
- Monday: Rest (take a deep breath, relax and enjoy this rest day)
- Tuesday: 8 miles easy
- Wednesday: 6 miles easy (because you’ve earned the right to take it easy… for now)
- Thursday: Cross-training or strength training
- Friday: 4 miles easy
- Saturday: 10 miles LSD (long, slow, and drawn-out)
- Sunday: 4 miles easy (the world can’t stop you now)
Week 9-12: The Final Stretch (Or in This Case, the Final Struggle)
Week 9: Increasing Intensity (Because Why Not?)
- Monday: Rest (mentally prepare for the adventure that lies ahead)
- Tuesday: 10 miles with intervals
- Wednesday: 8 miles moderate
- Thursday: Cross-training or strength training (remember why you started)
- Friday: 8 miles easy
- Saturday: 22 miles LSD (keep pushing, keep grinding, and keep believing in yourself)
- Sunday: 8 miles easy
Week 10: Hill Training (Because Why Not Add Insult to Injury?)
- Monday: Rest (rest is the secret sauce that will propel you forward)
- Tuesday: 9 miles with hill repeats (keeping pushing onward and upward)
- Wednesday: 10 miles moderate
- Thursday: Cross-training or strength training (remember the passion that burns within you)
- Friday: 9 miles easy
- Saturday: 25 miles LSD with hills (long, slow, and wondering why you ever thought running up hills was a good idea)
- Sunday: 9 miles easy (shake out run)
Week 11: Speed Work (Because Torture Comes in Many Forms)
- Monday: Rest (rest well for your next triumph awaits)
- Tuesday: 8 miles with speed intervals
- Wednesday: 10 miles moderate (greatness is unfolding)
- Thursday: Cross-training or strength training (hard work and dedication)
- Friday: 8 miles easy
- Saturday: 28 miles LSD (visualize your finish line achievement)
- Sunday: 8 miles easy (another epic week!)
Week 12: The “Tapering” Phase (aka the Beginning of the End)
- Monday: Rest (self care is the best care)
- Tuesday: 6 miles easy (put on some happy tunes and get your body moving)
- Wednesday: 8 miles with hills (you now eat hills for breakfast)
- Thursday: Cross-training or strength training (your greatness shines)
- Friday: 4 miles easy
- Saturday: 10 miles LSD
- Sunday: 4 miles easy (remind yourself how great this feeling of accomplishment is)
Week 13-16: Peak Training (Or in Other Words, the Final Countdown)
Week 13: Longest Runs (Because There’s No Turning Back Now)
- Monday: Rest (recharge and reignite)
- Tuesday: 8 miles easy
- Wednesday: 12 miles with speed intervals
- Thursday: Cross-training or strength training (you’re getting stronger every day)
- Friday: 8 miles easy
- Saturday: 30 miles LSD (where will this adventure take you next?)
- Sunday: 8 miles easy (you are achieving great things!)
Week 14: Back-to-Back Long Runs (Because You Clearly Haven’t Suffered Enough Yet)
- Monday: Rest (embrace comfort for your body and mind)
- Tuesday: 8 miles easy
- Wednesday: 10 miles with hills
- Thursday: Cross-training or strength training
- Friday: 8 miles easy (it’s okay if the easy days feel challenging too)
- Saturday: 35 miles LSD (this is where you get to push your limits)
- Sunday: 8 miles easy (pushing to train on tired legs)
Week 15: Final Push (Because There’s No Turning Back Now… Seriously, You Can’t Turn Back)
- Monday: Rest (relax and let your mind wander)
- Tuesday: 8 miles with intervals
- Wednesday: 12 miles moderate (the grind is real)
- Thursday: Cross-training or strength training (you are stronger than you know)
- Friday: 8 miles easy (conserve your energy for your highest mileage week)
- Saturday: 40 miles LSD (you’re chasing your dreams)
- Sunday: 8 miles easy (you did it!!)
Week 16: The “Tapering” Phase (Because Even the Pain Train Needs a Rest… Right?)
- Monday: Rest (this rest is so well-deserved)
- Tuesday: 6 miles easy (embrace these easy miles)
- Wednesday: 8 miles with hills (this is what athletes are made of)
- Thursday: Cross-training or strength training
- Friday: 4 miles easy (keep your eye on the prize)
- Saturday: 10 miles LSD
- Sunday: 4 miles easy (your dedication is inspiring!)
Week 17-20: Taper and Race Preparation (The End is Near)
Week 17: Tapering (Or in Other Words, the Beginning of the End)
- Monday: Rest (focus on the journey that has brought you here)
- Tuesday: 4 miles easy (you are capable of more than you’ve ever imagined)
- Wednesday: 6 miles easy (you have some so far!)
- Thursday: Cross-training or strength training (and make sure to get some extra stretching)
- Friday: 3 miles easy
- Saturday: Rest (you are here because of your grit and determination)
- Sunday: Race day preparation (nutrition, gear check, and hydration)
Week 18: Race Week (You’re here and ready for an unbelievable experience)
- Follow a very light running schedule, focusing on rest, hydration, and mental preparation for the race.
- Remember to fuel and give your muscles the nutrition they deserve.
Week 19-20: Recovery (Race recovery is as important as your race training and preparation)
- Gradually ease back into running with short, easy runs. Focus on recovery activities such as stretching, foam rolling, and adequate rest.
- Be sure to keep hydrating and fueling your recovering muscles.
Magnolias + Fluff 