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Advanced Ogden Marathon Program
A downloadable pdf version is available here: Advanced Ogden Marathon Program
| Week # | Dates | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Totals |
| 1 | 12/11-12/17 | Rest | 7 miles | 4 miles | 8 miles | 6 miles | 4 miles | 16 miles | 45 miles |
| 2 | 12/18-12/24 | Rest | 7 miles | 6 miles | 11 miles | 4 miles | 7 miles | 13 miles | 48 miles |
| 3 | 12/25-12/31 | Rest | 9 miles | 7 miles | 8 miles | 7 miles | 8 miles | 12 miles | 51 miles |
| 4 | 1/1-1/7 | Rest | 8 miles | 7 miles w/1×8-sec. hill sprint | 9 miles | 7 miles w/1×8-sec. hill sprint | 7 miles | Long Run
15 miles |
53 miles |
| 5 | 1/8-1/14 | Rest | 8 miles | 7 miles w/2×8-sec. hill sprint | 8 miles | 7 miles w/1×8-sec. hill sprint | 6 miles | Long Run
16 miles |
52 miles |
| 6 | 1/15-1/21 | Rest | 8 miles | 7 miles w/2×8-sec. hill sprint | 8 miles | 7 miles w/2×8-sec. hill sprint | 7 miles | Progression Run
18 miles w/last 10 min. moderate pace |
55 miles |
| 7 | 1/22-1/28 | Rest | 9 miles w/3×8-sec. hill sprint | Fartlek Run
7 miles w/6×30 sec. @ 5k pace |
8 miles | 7 miles w/3×8-sec. hill sprint | 7 miles | Progression Run
14 miles w/last 10 min. moderate pace |
52 miles |
| 8 | 1/29-2/4 | Rest | 9 miles w/3×8-sec. hill sprint | Fartlek Run
7 miles w/6×40 sec. @ 5k pace |
10 miles | 6 miles w/3×8-sec. hill sprint | 5 miles | Progression Run
18 miles w/last 20 min. moderate pace |
55 miles |
| 9 | 2/5-2/11 | Rest | 6 miles w/5×8-sec. hill sprint | Fartlek Run
9 miles w/6×50 sec. @ 5k pace |
5 miles | 7 miles | 3 miles | Progression Run
20 miles w/last 20 min. moderate pace |
50 miles |
| 10 | 2/12-2/18 | Rest | 5 miles w/6×8-sec. hill sprint | 9 mile Speed Intervals
-3 miles easy -15×1 min. @ 5k pace w/1 min. easy -3 miles easy |
10 miles | 8 miles w/10×8-sec. hill sprint | 8 miles | Progression Run
16 miles w/last 20 min. hard pace |
56 miles |
| 11 | 2/19-2/25 | Rest | 6 mile Hill Repeats
-2 miles easy -6×2 min. uphill @ 5k effort w/jog-back recoveries -2 miles easy |
Progression Run
10 miles w/last 8 miles hard |
8 miles w/10×8-sec. hill sprint | 9 mi. Threshold
-2 miles easy -5 miles @ half-marathon pace -2 miles easy |
4 miles | 14 mile Fartlek & Progression Run
-6 miles easy -5 miles: 1 min. @ 10k pace/1 min. active recovery -1 mile easy -2 miles hard |
51 miles |
| Week # | Dates | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Totals |
| 12 | 2/26-3/3 | Rest | 8-9 mile Speed Intervals
-2 miles easy -3×1 mile @ 10k pace w/400m jog recoveries -3 miles easy |
10 miles | 6 miles | Cross-train or Rest | 6 miles | 10 mile Time Trial (or 10k race)
-2 miles easy -10k trial -2 miles easy |
41 miles |
| 13 | 3/4-3/10 | Rest | 6 miles | 7 mile | Fartlek Run
10 miles w/30 sec. @ 5k pace every 3 min. |
8 miles | 8 miles w/10×8-sec. hill sprint | 16 mile Fartlek & Progression Run
-6 miles easy -5 miles: 90 sec. @ 10k pace/90 sec. active recovery -2 mile easy -3 miles hard |
55 miles |
| 14 | 3/11-3/17 | Rest | 9 mile Speed Intervals
-2 miles easy -4×1 mile @ 10k pace w/3 min. easy -2 miles easy |
12miles | Cross-train or Rest | 8 miles w/10×8-sec. hill sprint | 6 miles | Progression Run
13 miles w/last 20 min. hard or run Canyonlands Half-Marathon |
48 miles |
| 15 | 3/18-3/24 | Rest | 4 miles | 9 mi. Threshold
-2 miles easy -6 miles @ half-marathon pace -2 miles easy |
4 miles | Fartlek Run
10 miles w/2 min. @ 10k pace every 5 min. |
9 miles | 18 mile Hard Long Run
-2 miles easy -14 miles @ marathon pace +10-20 sec./mile -2 miles easy |
54 miles |
| 16 | 3/25-3/31 | Rest | 4 miles | 12 miles | 6 miles | 9-10 mi. Threshold Run
-3 miles easy -3×10 min. @ half-marathon pace w/3-min. active recovery -3 miles easy |
4 miles | Long Run
20 miles |
56 miles |
| Week # | Dates | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Totals |
| 17 | 4/1-4/7 | Rest | 10-11 mi. Fartlek Run
-3 miles easy -8×3 min. @ half-marathon pace/2 min. easy -3 miles easy |
9 miles | 8 miles w/4×8-sec. hill sprint | Fartlek Run
4 miles easy w/6×20-30 sec. @ 5k pace |
5 miles | Progression Run
18 miles w/last 20 min. hard |
55 miles |
| 18 | 4/8-4/14 | Rest | 7 miles | Fartlek Run
10 miles w/10×30 sec. @ 5k pace |
4 miles | Progression Run
3 miles easy 6 miles moderate 2 miles easy |
Rest | Long Run
22 miles |
54 miles |
| 19 | 4/15-4/21 | Rest | 5 miles w/10×10 sec. hill sprint | Fartlek Run
10 miles w/3 min. @ 5k pace every 5 min. |
8 miles | Moderate Run
10 miles |
4 miles | 20 mile Hard Long Run
-2 miles easy -15 miles @ marathon pace + 10 sec./mile -3 miles easy or Salt Lake City Half Marathon |
57 miles |
| 20 | 4/22-4/28 | Rest | 6 miles w/10×10 sec. hill sprint | 8 mile Ladder Intervals
-2 miles easy -4 miles of ladders: 1 min., 2 min., 3 min., 2 min., 1 min., 2 min…@ 5k pace w/equal time recovery -2 miles easy |
10 miles | Progression Run
9 miles w/last 6 miles accelerate from marathon pace + 20 sec./mile to marathon pace |
4 miles | 23 miles | 60 miles |
| 21 | 4/29-5/5 | Rest | 8 mi. Threshold Run
-2 miles easy -2×15 min. @ half-marathon pace w/3min. active recovery -2 miles easy |
12 miles moderate | 5 miles w/8×10 sec. hill sprint | 8 mile Marathon Pace Run
-1 mile easy -6 miles @ marathon pace -1 mile easy |
4 miles | 12 miles Hard Long Run @ marathon pace + 20-30 sec./mile (slower than) | 48 miles |
| Week # | Dates | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Totals |
| 22 | 5/6-5/12 | Rest | 8 mile Ladder Intervals
-2 miles easy -4 miles of ladders: 1 min., 2 min., 3 min., 2 min., 1 min., 2 min…@ 5k pace w/equal time recovery -2 miles easy |
4 miles w/8×10 sec. hill sprint | 6 miles moderate | 10-11 mile Marathon Pace Run
-1 mile easy -2×4 miles @ marathon pace w/5 min. active recovery -1 mile easy |
Rest | 10 miles | 39 miles |
| 23 | 5/13-5/19 | Rest | 7 miles w/6×10 sec. hill sprint | 9 mile Marathon Pace Run
-2 miles easy -4 miles @ marathon pace -10 sec./mile -3 miles easy |
6 miles | 4 miles | 3 miles | Ogden Marathon
26.2 miles |
55.2 miles
(29 mile lead up) |
