WELCOME TO the third part of this special five-part series on optimal marathon training. While the first two parts dealt with general training principles and the details of certain types of key marathon training, this article addresses the two most critical decisions you will make concerning your training and racing. Following our guidelines, you will select a training level, set a realistic marathon goal time, and finally get started on the first eight weeks of training.

DETERMINING YOUR TRAINING LEVEL

Now that we’ve outlined our general training principles and the specific elements of optimal and sustainable marathon training, let’s turn our attention toward determining your appropriate level of training and setting a realistic marathon goal.

Before you can find your marathon goal, you must know your training level, which is determined by two factors: (1) your recent training history (the last nine months) and (2) what you’re willing to commit to in terms of training. Obviously, the amount of training you’re able to perform (or handle) will have a direct impact on your goal time (see table 3 on pages 30–31).

Table 1 lists each of four slightly different training levels. Again, for purposes of safety, base your training level on your recent training history (last nine months). You’ll want to review three main factors of your recent training history: (1) the number of days per week you train, (2) your average weekly mileage, and (3) your average weekly long run. In general, you can choose to start at the training level that most closely matches one of the training levels listed in table 1, or you can move up one training level from where you are currently training.

TABLE 1: TRAINING FREQUENCY AND MILEAGE BY TRAINING LEVEL

Training level	Days per week of running	Maximum weekly mileage	Weekly long run
Training level 1:	4 days per week	40 miles per week	Starts at 10 miles and reaches 20 miles.
Training level 2:	5 days per week	50 miles per week	Starts at 12 miles and reaches 22 miles.
Training level 3:	6 days per week	55 miles per week	Starts at 13 miles and reaches 24 miles.
Training level 4:	7 days per week**	65 miles per week**	Starts at 15 miles and reaches 26 miles.

**For runners with a high-mileage background with a marathon goal of under 2:30, an additional 3 to 5 runs per week of 4 to 6 miles can be added to your marathon training schedule, for a total of 80 to 90 miles per week.

In other words, in choosing your training level, the number of days per week that you have been running over the last nine months should not increase more than one day per week. You can also increase your weekly mileage up to 10 miles per week. Finally, your starting weekly long run should not start out at more than two miles more than your average weekly long run over the last nine months. Given that criteria, you can choose to increase your current training level. Be sure to follow the guidelines, as they will help you remain injury free.

While total weekly mileage is not necessarily the key to better marathon running, total weekly mileage is the gauge by which we determine how far your long run can safely be increased to, as well as how much or often you can perform other key elements of optimal marathon training that we outline in table 2.

Once you’ve determined your appropriate training level using table 1, use table 3 on pages 30–31 to set a realistic marathon goal time. In table 3, use your most recent half-marathon time or find the closest half-marathon time to it that is listed in table 3. Then move across to the column that lists your training level, and you’ll find your realistic and achievable marathon time goal and marathon goal pace (per mile) based on the amount of training you plan to do.

TABLE 2: BREAKDOWN OF VARIOUS TRAINING COMPONENTS BY TRAINING LEVEL

Training level	(LR) Long run	(GP) Goal pace run	(H) Hill training	(LT) Lactate threshold	(AC) Races/speed work
Training level 1:	10–20 miles	4–13 miles	10 × :45 hill repeats	3–4 miles total	Two 5K races
Training level 2:	12–22 miles	5–15 miles	12 × 1:00 hill repeats	3–5 miles total	Three 5K races
Training level 3:	13–24 miles	5–15 miles	14 × 1:00 hill repeats	4–6 miles total	Three 5K races
Training Level 4:	15–26 miles	6–16 miles	16 × 1:00 hill repeats	5–7 miles total	Three 5K races (+ three workouts)

SETTING A REALISTIC AND HIGHLY ACHIEVABLE MARATHON GOAL

The goal times listed in table 3 are based on your current fitness level, recent training history, and your ability or desire to handle certain types of training as listed in tables 1 and 2. For example, let’s say you’ve been running four days a week over the last nine months and you’ve been averaging 40 miles per week, with a weekly long run of 10 miles. Since you’ve been injury free and your spouse is willing to support you in training properly for your next marathon, you decide you can handle and are willing to realistically commit to moving up to training five days a week. As a result, you choose Level 2, which entails five days of running, with a maximum of 50 miles per week with a starting long run of 12 miles.

Next, let’s say you’ve run a 1:28 half-marathon within the last nine months. You see that table 3 lists both a 1:26:45 and 1:29:35 half-marathon and decide to be conservative, so you use the 1:29:35 listing (Rating Index #14 on table 3) and move across to find the Level 2 column for your training level where it lists a realistic marathon goal time of 3:18:50. In the column to the right of your goal time, you’ll find the average pace-per-mile (7:35 pace) that you’ll have to train and race at in order to hit your realistic marathon goal time.

If this seems reasonable, you’re ready to go—but you will have to perform a 4- to 6-mile training run at this pace to see how it feels first.

TABLE 3: REALISTIC AND ACHIEVABLE MARATHON GOAL SETTING
Based on Your Recent 10K or Half-Marathon Time and Training Level

Rating index	Your most recent 10K time	Your most recent 10K pace	Your most recent 1/2M time	Your most recent 1/2M pace	Level 4 marathon goal for 7d/65+w	Level 4 marathon goal for 7d/65+w	Level 3 marathon goal for 6d/50-60w	Level 3 marathon goal for 6d/50-60w	Level 2 marathon goal for 5d/45-50w	Level 2 marathon goal for 5d/45-50w	Level 1 marathon goal for 4d/35-40w	Level 1 marathon goal for 4d/35-40w	Rating index
1	26:21:00	4:15	59:00	4:30	2:04:35	4:45	2:06:44	4:50	2:08:55	4:55	2:13:17	5:05	1
2	26:55:00	4:20	1:00:05	4:35	2:06:44	4:50	2:08:55	4:55	2:11:06	5:00	2:15:29	5:10	2
3	27:57:00	4:30	1:02:16	4:45	2:09:48	4:57	2:11:58	5:02	2:14:10	5:07	2:18:33	5:17	3
4	29:00:00	4:40	1:04:27	4:55	2:13:17	5:05	2:15:29	5:10	2:17:39	5:15	2:22:02	5:25	4
5	30:02:00	4:50	1:07:05	5:07	2:22:02	5:25	4:24:13	5:30	2:26:24	5:35	2:30:46	5:45	5
6	31:04:00	5:00	1:09:29	5:18	2:28:35	5:40	2:30:46	5:45	2:32:57	5:50	2:37:19	6:00	6
7	32:06:00	5:10	1:11:53	5:29	2:33:50	5:52	2:36:00	5:57	2:38:12	6:02	2:42:34	6:12	7
8	33:09:00	5:20	1:14:18	5:40	2:39:30	6:05	2:41:42	6:10	2:43:53	6:15	2:48:15	5:25	8
9	34:11:00	5:30	1:16:55	5:52	2:44:45	6:17	2:46:56	6:22	2:49:07	6:27	2:53:29	6:37	9
10	35:13:00	5:40	1:19:45	6:05	2:50:26	6:30	2:52:37	6:35	2:54:48	6:40	2:59:10	6:50	10
11	36:15:00	5:50	1:22:23	6:17	2:55:41	6:42	2:57:52	6:47	3:00:02	6:52	3:04:25	7:02	11
12	37:18:00	6:00	1:24:07	6:25	3:01:22	6:55	3:03:32	7:00	3:05:44	7:05	3:10:06	7:15	12
13	38:20:00	6:10	1:26:45	6:37	3:07:54	7:10	3:10:06	7:15	3:12:17	7:20	3:16:39	7:30	13
14	39:22:00	6:20	1:29:35	6:50	3:14:28	7:25	3:16:39	7:30	3:18:50	7:35	3:23:12	7:45	14
15	40:24:00	6:30	1:31:46	7:00	3:18:50	7:35	3:21:01	7:40	3:23:12	7:45	3:27:35	7:55	15
16	41:26:00	6:40	1:33:57	7:10	3:23:12	7:45	3:25:24	7:50	3:27:35	7:55	3:31:57	8:05	16
17	42:29:00	6:50	1:37:14	7:25	3:30:38	8:02	3:32:50	8:07	3:35:00	8:12	3:39:22	8:22	17

Table 3: Realistic and Achievable Marathon Goal Setting (cont.)

Rating index	Your most recent 10K time	Your most recent 10K pace	Your most recent 1/2M time	Your most recent 1/2M pace	Level 4 marathon goal for 7d/65+w	Level 4 marathon goal for 7d/65+w (pace)	Level 3 marathon goal for 6d/50-60w	Level 3 marathon goal for 6d/50-60w (pace)	Level 2 marathon goal for 5d/45-50w	Level 2 marathon goal for 5d/45-50w (pace)	Level 1 marathon goal for 4d/35-40w	Level 1 marathon goal for 4d/35-40w (pace)	Rating index
18	43:31:00	7:00	1:40:30	7:40	3:38:30	8:20	3:40:42	8:25	3:42:53	8:30	3:47:15	8:40	18
19	44:33:00	7:10	1:42:42	7:50	3:42:52	8:30	3:45:03	8:35	3:47:15	8:40	3:51:36	8:50	19
20	45:35:00	7:20	1:44:53	8:00	3:47:15	8:40	3:49:26	8:45	3:51:36	8:50	3:55:59	9:00	20
21	46:37:00	7:30	1:47:04	8:10	3:51:37	8:50	3:53:48	8:55	3:55:59	9:00	4:00:21	9:10	21
22	47:40:00	7:40	1:49:15	8:20	3:55:59	9:00	3:58:10	9:05	4:00:21	9:10	4:04:44	9:20	22
23	48:42:00	7:50	1:51:26	8:30	4:00:21	9:10	4:02:32	9:15	4:04:22	9:20	4:09:06	9:30	23
24	49:44:00	8:00	1:53:37	8:40	4:04:44	9:20	4:06:54	9:25	4:09:06	9:30	4:13:28	9:40	24
25	50:46:00	8:10	1:55:48	8:50	4:08:54	9:30	4:09:06	9:35	4:13:28	9:40	4:17:50	9:50	25
26	51:48:00	8:20	1:58:00	9:00	4:13:28	9:40	4:15:39	9:45	4:17:50	9:50	4:22:12	10:00	26
27	52:50:00	8:30	2:00:15	9:10	4:17:50	9:50	4:20:01	9:55	4:22:12	10:00	4:26:35	10:10	27
28	53:52:00	8:40	2:02:22	9:20	4:22:12	10:00	4:24:22	10:05	4:26:35	10:10	4:30:56	10:20	28
29	54:54:00	8:50	2:04:33	9:30	4:26:35	10:10	4:28:46	10:15	4:30:56	10:20	4:35:19	10:30	29
30	55:56:00	9:00	2:06:45	9:40	4:30:56	10:20	4:33:08	10:25	4:35:19	10:30	4:39:41	10:40	30
31	56:57:00	9:10	2:08:54	9:50	4:35:18	10:30	4:37:30	10:35	4:39:40	10:40	4:44:03	10:50	31
32	58:03:00	9:20	2:11:06	10:00	4:39:40	10:40	4:41:52	10:45	4:44:03	10:50	4:48:25	11:00	32

Using table 3: Find the closest time on the above table to your most recent half-marathon time and read across to the right to the marathon time listed under your chosen training level. For example, if you’ve decided on Training Level 3, and you’ve run a 1:46 half-marathon in the last nine months, you’d go to Rating Index #21 where it reads 1:47:04 (the closest approximation of your time). Reading across to the right to the column for Level 3, you’ll see that your realistic and achievable goal time is 3:53:48. Your per-mile-pace is 8:55.

Double-Checking the Achievability of Your Marathon Goal Time

While a small percentage (about 5 percent) of high-mileage marathoners may find the goals listed in table 3 to be relatively easy, the large majority of all marathoners will be challenged to achieve the goals listed based on their recent training level, racing ability, and training level chosen for their next marathon.

As a result, in Week 4 of your training schedule (see pages 41-42 for Level 1-4 training schedules), you’ll have an opportunity to validate the achievability of your marathon goal with a short goal pace (GP) run. If this feels comfortable—a pace you might be able to run for 26 miles after 22 weeks of intelligent and challenging training—then you can stick with your goal, as it is probably realistic with a very high probability (99 percent) of being achieved. Remember, miles 20 to 26 can be very difficult, even if the pace feels like a jog in the first couple of miles, so be honest with yourself.

If, however, the pace seems even slightly challenging, you may want to reconsider your goal by dropping one to three notches in your training level column. For those with heart rate monitors, a good test is whether you stay within 80 percent of your maximum heart rate on this initial goal pace test run.

Although high-mileage, elite marathoners (sub 2:30) can usually hold an effort as high as 86 to 90 percent of their maximum heart rate for the marathon, 99 percent of all marathoners will hit the wall if they exceed 85 percent of their maximum heart rate before the half-marathon point. So, if you’re exceeding 80 percent of your maximum heart rate on this first short goal pace test, you may want to adjust your goal, as your heart rate will tend to rise at least another 5 percent of its maximum by the half-marathon point of the race. Once you’ve done this test, you will feel comfortable with your goal and can proceed as your particular training schedule suggests.

Following Your Training Schedule

After you’ve chosen your training level, you can select the appropriate training schedule for yourself. The first eight weeks of each schedule is provided here (outlines of the entire program for each training level were also published in our January/February 2000 issue). Your job is to count backward 22 weeks from the date of your next marathon. This is the date you will begin following your training schedule.

If your next marathon is more than 22 weeks away, you may want to plan to race a 10K or half-marathon so that you have an accurate, up-to-date assessment of your racing fitness for goal-setting purposes. Or you may want to use the time to get fit enough to handle a higher training level so that you’re capable of achieving a faster marathon performance.

Either way, once you start your marathon training, you’ll need to be able to decipher the details of your training schedule. This article discusses the first eight weeks of your marathon training schedule. The July/August installment, part four of this five-part series, will review the second eight weeks of your marathon training program. And the final installment in our September/October issue will explain the final six weeks of your 22-week training schedule.

Each training schedule (see pages 40-41) lists the week in the far left column. It also lists seven days as well as your total weekly mileage in the far right column. Depending on what day you plan to perform your long run (LR) each week, you can use that day as your anchor day and adjust days 1 through 7 to correlate with whatever days of the week the other workouts fall on while keeping the “spacing” the same between days as is listed on the schedule. Keeping the spacing between workouts is important because the amount of recovery is absolutely key to the balance of the overall training schedule and the overall training effect you’ll experience. In fact, taking less time (days) between workouts than listed will jeopardize your ability to handle the training and make the progress necessary to achieve your goal.

Each schedule lists that day’s workout by first listing the total mileage for the day. In parentheses next to the day’s mileage we include the details in abbreviated form of that particular day’s workout. Table 4 lists each specific training element as abbreviated in the training schedules. Table 5 reviews some sample workouts with explanation.

Phase #1: The First 8 Weeks

The first phase of our marathon training schedule lays the foundation for the entire schedule. While not overly stressful, this phase will give your mind, body, and lifestyle a chance to adjust and acclimate to a new and more balanced approach to marathon training. Its moderation will give you the opportunity to pay attention to your body and settle in to a comfortable but focused type of training effort. You’ll want to be consistent and attend to adapting to a gentle weekly long run, developing leg power and resiliency in your scheduled hill workouts, and getting an initial feel for the effort of your realistic marathon goal pace. You can also use Table 6 (on pages 36-37) for general heart rate guidelines for each type of training you will be performing. More than anything, these heart rate ranges keep you from training too hard—which can be counterproductive to your overall progress toward your goal. If you find you are exceeding these heart rate ranges, you should adjust your paces (or efforts) accordingly so that your heart rate is falling within the suggested ranges during any of the specific workouts you are doing.

Table 4: Abbreviations for Various Training Elements

x = Off day (no running)

LR = Long run (run at 1:00 to 2:00 per mile slower than your marathon goal pace)

GP = Goal pace run (performed at your marathon goal pace listed next to your goal time in table 3)

H = Hill workouts (hill repeats lasting about 45 seconds to one minute each with 1:30 to 2:00 recovery jogs between each hill repeat)

AC = Aerobic capacity workouts include either: (1) 5K races, or (2) Aerobic capacity repeats at five seconds per mile faster than 5K race pace or 15 seconds per mile faster than 10K race pace with half the distance jogged slowly for recovery.

LT = Lactate threshold workout (either T or CR) (1) T = Continuous tempo run (12 to 15 seconds per mile slower than 10K pace or 24 to 30 seconds slower than 5K pace) (2) CR = Cruise repeats (8 to 10 seconds per mile slower than 10K pace or 16 to 20 seconds per mile slower than 5K pace)

st = 4 × 100-meter relaxed but quick strides with 100- to 200-meter slow jogs for recovery

The First Phase for Level 1 Runners

As we’ve mentioned, the first eight weeks of the Level 1 marathon training schedule is basic. Its primary goal is the build-up of weekly mileage, the long run, the goal pace runs, the introduction of hill repeats, and an initial 5K race.

The overall weekly mileage total increases from 25 miles in the first week to 37 miles in the seventh week—roughly 90 percent of its eventual 40-mile-week maximum. Likewise, the long run increases from 10 miles in the first week to 16 miles in the seventh week—roughly 80 percent of its eventual maximum of 20 miles.

In the fourth week, this schedule includes its first marathon goal pace run of 4 miles, which serves as your check for the realistic achievability of your marathon goal time. A week later, the goal pace run goes to 5 miles and in the seventh week increases to 6 miles—nearly 50 percent of its eventual maximum of 13 miles.

Table 5: Sample Workout Explanations

16LR = a 16-mile long run

9 (6GP) = 9-mile workout with a 6-mile goal pace run Typically, this would include a 2-mile warm-up, a 6-mile goal pace run, and 1-mile cool-down = 9 miles total.

7 (8×H) = 7-mile hill workout with 8 hill repeats of 45 seconds to 1 minute with 1:30 to 2:00 recovery jogs between each hill repeat. Typically, this would consist of a 2-mile warm-up, some strides to loosen up (a half-mile), hill repeats with jog breaks (about 2.5 miles), and a 2-mile cool-down = 7 miles total.

8LT (3CR+st) = 8-mile lactate threshold workout (3 total miles of cruise repeats followed by 4 × 100-meter strides) Typically, this would call for a 2-mile warm-up, some strides and jogging to loosen up (another half-mile), 3 miles of cruise repeats, 4 × 100-meter strides with 100-meter jog breaks (another half-mile), and a 2-mile cool-down jog = 8 miles total.

8LT (3T+st) = 8-mile lactate threshold workout (3-mile tempo run followed by 4 × 100-meter strides) This would consist of a 2-mile warm-up, some strides and jogging to loosen up (another half-mile), a 3-mile continuous tempo run, 4 × 100-meter strides with 100-meter jog breaks (another half-mile), and a 2-mile cool-down jog = 8 miles total.

9 (3AC) = 9-mile aerobic capacity workout (3 miles of aerobic capacity repeats) This consists of a 2-mile warm-up, some strides to loosen up (another half-mile), 3 miles of aerobic capacity repeats with half-the-distance jog breaks (4.5 miles), and a 2-mile cool-down = 9 miles total.

9 (4GP/1CR+st) = 9-mile combination workout (4-mile GP run with 1-mile at your cruise repeat pace plus strides) This consists of a 2-mile warm-up, some strides (half-mile), 5-mile combo run, some strides (half-mile), and a 2-mile cool-down = 9 miles total.

In the sixth and eighth weeks, hill workouts are introduced consisting of 8 and 10 hill repeats, respectively, of 45 seconds each in order to strengthen the legs, improve running power, and build resistance to injury before entering the more intense second eight-week training period. Hill workouts will reach 12 repeats that you’ll perform on three separate occasions.

Finally, an initial 5K race culminates the first eight weeks of this training schedule. The second 5K race will occur in the 11th week and will be used to determine your lactate threshold running speed for the lactate threshold workouts to begin in the 13th week.

Table 6: General Heart Rate Guidelines for Various Types of Key Marathon Workouts

Based on Your Maximum Heart Rate

To find your maximum heart rate, use a heart rate monitor or simply count your pulse (the number of heart beats) for 10 seconds immediately after a 5K race where you “kicked it in” hard the last quarter-mile or after the last hill repeat in a hill workout after you ran the last two repeats at near “all-out.” Multiply that number times six to get your maximum heart rate. Use the chart below to give yourself a guideline heart rate range for each type of workout. You should not exceed these heart rate ranges by much if you are following the workout pace and recovery guidelines. If you are exceeding these ranges while running within the pace and recovery break guidelines for a given workout, it may be a sign that you are not well warmed up or are overly fatigued, glycogen-depleted, or dehydrated—and should consider terminating the workout and jogging easily until the next key workout.

(100%) Maximum aerobic heart rate	(55-75%) Long runs (LR)	(55-78%) Normal easy runs	(75-84%) Goal pace runs (GP)	(80-90%) Tempo runs (T)	(82-92%) Cruise repeats (CR)	(90-100%) Aerobic capacity (AC)
220	121-165	121-172	165-185	176-198	180-202	198-220
218	119-165	119-170	164-183	174-196	178-200	196-218
216	118-162	118-168	162-181	173-194	177-198	194-216
214	117-160	117-167	160-178	171-192	175-197	192-214
212	116-159	116-165	159-178	169-190	173-195	190-212
210	115-158	115-163	158-176	168-189	172-193	189-210
208	114-157	114-162	157-175	166-187	170-191	187-208
206	113-154	113-161	154-173	164-185	169-189	185-206
204	112-153	112-159	153-171	163-184	167-187	183-204
202	111-151	111-157	151-170	161-182	166-186	182-202
200	110-150	110-156	150-168	160-180	164-184	180-200
198	109-148	109-154	148-166	158-178	162-182	178-198
196	108-147	108-153	147-165	156-176	160-180	176-196
194	107-145	107-151	145-163	155-175	159-178	175-194
192	105-144	105-150	144-161	153-173	157-177	173-192
190	104-143	104-148	143-160	152-171	155-175	171-190
188	103-141	103-147	141-158	150-169	154-173	169-188
186	102-140	102-145	140-156	148-167	152-171	167-186
184	101-138	101-143	138-155	147-166	151-169	166-184
182	100-137	100-142	137-153	145-164	149-167	164-182
180	99-135	99-141	135-151	144-162	148-166	162-180
178	98-134	98-139	134-150	142-160	146-164	160-178
176	97-132	97-137	132-148	141-158	144-162	158-176
174	96-131	96-136	131-146	143-157	143-160	156-174
172	95-129	95-134	129-144	138-155	141-158	155-172
170	94-128	94-133	128-143	136-153	139-156	153-170
168	92-126	92-131	126-141	134-151	138-155	151-168
166	91-125	91-129	125-139	133-149	136-153	149-166
164	90-123	90-128	123-138	131-148	135-151	148-164
162	89-122	89-126	122-136	130-146	133-149	146-162
160	88-120	88-125	120-134	128-144	131-147	144-160
158	87-119	87-123	119-133	126-142	130-145	142-158
156	86-117	86-122	117-131	125-140	128-144	140-156
154	85-116	85-120	116-129	123-139	126-142	139-154
152	84-114	84-119	114-128	122-137	124-140	137-152
150	83-113	83-117	113-126	120-135	123-138	135-150

The First Phase for Level 2 Runners

The first eight weeks of the Level 2 marathon training schedule is basic. Its primary goal is the build-up of weekly mileage, the long run, the goal pace runs, the introduction of hill repeats, and an initial 5K race.

The overall weekly mileage total increases from 33 miles in the first week to 46 miles in the seventh week—about 92 percent of its eventual 50-mile-week maximum. Likewise, the long run increases from 12 miles in the first week to 18 miles in the seventh week—roughly 82 percent of its eventual maximum of 22 miles.

In the fourth week, this schedule includes its first marathon goal pace run of 5 miles, which serves as your check for the realistic achievability of your marathon goal time. In the fifth week, the goal pace run goes to 6 miles; in the seventh week it increases to 7 miles; and the eighth week it reaches 8 miles—nearly 55 percent of its eventual maximum of 15 miles.

In the sixth and eighth weeks, hill workouts are introduced consisting of 8 and 10 hill repeats, respectively, of one minute each in order to strengthen the legs, improve running power, and build resistance to injury before entering the more intense second eight-week training period. Hill workouts will top out at 12 hill repeats, which will be performed twice.

Finally, an initial 5K race is scheduled for the sixth week of this training schedule. The second 5K race will occur in the 11th week and will be used to determine your lactate threshold running speed for the lactate threshold workouts to begin in the 13th week.

The First Phase for Level 3 Runners

The first eight weeks of the Level 3 marathon training schedule has as its primary goal the build-up of weekly mileage, the long run, the goal pace runs, the introduction of hill repeats, and an initial 5K race.

The overall weekly mileage reaches its maximum level within the first seven weeks—increasing from 38 miles in the first week to its 55-mile-a-week maximum in the seventh week. In addition, the long run increases from 13 miles in the first week to 20 miles in the seventh week—roughly 83 percent of its eventual maximum of 24 miles in week 16.

Similar to Level 2, this schedule calls for its first marathon goal pace run of 5 miles in the fourth week, which serves as your check for the realistic achievability of your marathon goal time. In the fifth week, the goal pace run goes to 6 miles; in the seventh week it increases to 7 miles; and the eighth week it reaches 8 miles—55 percent of its eventual maximum of 15 miles.

In the sixth and eighth weeks, hill workouts are introduced consisting of 10 and 12 hill repeats, respectively, of one minute each in order to strengthen the legs, improve running power, and build resistance to injury before entering the more intense second eight-week training period. This type of workout will reach 14 hill repeats in the 14th week.

Finally, an initial 5K race is scheduled for the sixth week of this training schedule. The second 5K race will occur in the 11th week and is used to determine your lactate threshold running speed for the lactate threshold workouts to begin in the 13th week.

The First Phase for Level 4 Runners

The primary goal of the first eight weeks of the Level 4 marathon training schedule is the build-up of weekly mileage, the long run, the goal pace runs, the introduction of hill repeats, and an initial 5K race.

The overall weekly mileage reaches its maximum level within the first seven weeks, increasing from 49 miles in the first week to 61 miles in the seventh week—approximately 95 percent of its eventual 65-mile-a-week one-run-a-day weekly maximum. In addition, the long run increases from 15 miles in the first week to 22 miles in the eighth week—roughly 85 percent of its eventual maximum of 26 miles in week 17.

Similar to the other schedules, this schedule calls for its first marathon goal pace run of 6 miles in the fourth week, which serves as your check for the realistic achievability of your marathon goal time. In the fifth week, the goal pace run goes to 7 miles; in the seventh week it increases to 8 miles—already half of its eventual maximum of the first 16-mile goal pace run scheduled for week 16.

In the sixth and eighth weeks, hill workouts are introduced consisting of 10 and 12 hill repeats, respectively, of one minute each in order to strengthen the legs, improve running power, and build resistance to injury before entering the more intense second eight-week training period. This type of workout will increase to 16 hill repeats in the 14th week.

Finally, an initial 5K race is scheduled for the sixth week of this training schedule. The second 5K race will occur in the 11th week and is used to determine your lactate threshold running speed for the lactate threshold workouts to begin in the 13th week.

If you’ve wisely decided on a training level that is appropriate for your recent training and current lifestyle, you will put yourself in a position to set a very realistic marathon goal based on your most recent fitness for a half-marathon (or 10K, if necessary). More important, the training program you’ve selected will be very manageable as long as you take care of your body and double-check the achievability of your marathon goal pace with the first short goal pace run in the fourth week of your training schedule. In addition, using the heart rate guidelines provided in table 6 will ensure that all of your training will be within your capabilities.

Use the first eight weeks of your schedule to gradually let your body, mind, and lifestyle adapt to the new stimulus. We hope that you will proceed with caution in laying the necessary training foundation so that you can look forward to the second eight weeks of your marathon training program in our next issue. In the next installment, we will introduce some exciting new elements of training that will take your fitness and performance capacity to a higher level.

Key to Abbreviations of Workouts

• AC = aerobic capacity intervals
• CR = cruise repeats
• 5K = 5K racing and/or slightly faster
• GP = marathon goal pace
• H = hill repeats of :45–1:00
• LR = long run
• LT = lactate threshold training
• st = 100M strides
• T = continuous tempo run
• X = off day

Level 1 Training Schedule

4 days / Maximum weekly mileage: 40 miles

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Total
1	x	5	x	6	x	10LR	4	25
2	x	5	x	7	x	11LR	4	27
3	x	6	x	7	x	12LR	4	29
4	x	7 (4GP+st)	x	8	x	13LR	4	32
5	x	8 (5GP+st)	x	8	x	13LR	4	33
6	x	6 (8x:45H)	x	8	x	15LR	4	33
7	x	9 (6GP+st)	x	8	x	16LR	4	37
8	x	7 (10x:45H)	x	8	x	7AC (5K Race)	4	26

Level 2 Training Schedule

5 days / Maximum weekly mileage: 50 miles

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Total
1	x	6	4	7	x	12LR	4	33
2	x	6	4	8	x	13LR	4	35
3	x	7	4	8	x	13LR	4	36
4	x	8 (5GP+st)	5	9	x	15LR	4	41
5	x	9 (6GP+st)	5	9	x	16LR	4	43
6	x	7 (8×1:00H)	5	9	x	7AC (5K Race)	4	32
7	x	10 (7GP+st)	5	9 (st)	x	18LR	4	46
8	x	8 (10×1:00H)	5	9	x	11 (8GP+st)	4	37

Level 3 Training Schedule

6 days / Maximum weekly mileage: 55 miles

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Total
1	4	6	4	7	x	13LR	4	38
2	5	6	4	8	x	15LR	4	42
3	5	7	4	8	x	16LR	4	44
4	6	8 (5GP+st)	5	9	x	18LR	4	50
5	6	9 (6GP+st)	5	10	x	18LR	4	52
6	6	7 (10×1:00H)	5	10	x	8AC (5K Race)	4	40
7	5	10 (7GP+st)	4	10 (st)	x	20LR	4	55
8	6	8 (12×1:00H)	5	10 (st)	x	11 (8GP+st)	4	46

Level 4 Training Schedule

7 days / Maximum weekly mileage: 65 miles

Advanced Level 4 runners with a high-mileage background who have been injury free for two years and who have a realistic marathon goal time of under 2:30 may choose to add a second daily run of 4–6 miles on 3–5 of the days each week for a total of 80–90 miles per week of running—if it makes them feel stronger and more secure in their training.

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Total
1	6	7	5	8	4	15LR	4	49
2	6	8	5	9	4	16LR	4	52
3	6	8	5	9	4	18LR	4	54
4	7	9 (6GP+st)	6	10	5	18LR	4	59
5	7	10 (7GP+st)	5	10	4	20LR	4	60
6	6	7 (10×1:00H)	6	10	4	8AC (5K Race)	4	45
7	5	11 (8GP+st)	6	10 (st)	5	20LR	4	61
8	7	8 (12×1:00H)	6	10 (st)	4	22LR	4	61