The San Francisco Marathon 16 Week Marathon Training Plan

Exclusively for the San Francisco Marathon August 3, 2008 Adapted from the FIRST Training Plan www.furman.edu/FIRST further details are available on the website

WEEK 1 April 14 - 20
MONDAY REST*, TUESDAY 400 meter warm-up, 8X400 at 15 seconds below your 10K race pace or 2’15”/lap (if you don’t know your 10 K pace), 400 meter cool-down between laps and at the end of the session, WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 3 miles, 5 minute cool-down,
FRIDAY 5 minute warm-up, Cross Train hard 40-45 minutes, 5 minute cool down, SATURDAY REST*, SUNDAY Warm up 5 minutes, Run 10 miles at 10K pace plus 60 – 75 seconds. (i.e. 9 minute 10K pace run 10 – 10’15” long run, cool-down 5 minutes

WEEK 2 April 21 - 27
MONDAY REST, TUESDAY 400 meter warm-up, 4X1200 at 10 seconds below your 10K race pace or 2’20”/lap (if you don’t know your 10 K pace), 400 meter cool-down between each 1200
WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 5 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, SATURDAY REST*, SUNDAY Warm up 5 minutes, Run 12 miles at 10K pace plus 60 – 75 seconds. (i.e. 9 minute 10K pace run 10 – 10’15” long run, cool-down 5 minutes

WEEK 3 April 28 - May 4
MONDAY REST, TUESDAY 400 meter warm-up, 6X800 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 7 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 13 miles at 10K pace (as described above)cool-down 5 minutes

WEEK 4 May 5 - 11
MONDAY REST, TUESDAY 400 meter warm-up, 3X1600 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 3 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 10 miles at 10K pace (as described above)cool-down 5 minutes

WEEK 5 May 12 - 18
MONDAY REST, TUESDAY 400 meter warm-up, 10X400 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 5 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 14 miles at 10K pace (as described above)cool-down 5 minutes

WEEK 6 May 19 - 25
MONDAY REST, TUESDAY 400 meter warm-up, 5X1200 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 5 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 15 miles at 10K pace (as described above)cool-down 5 minutes

WEEK 7 May 26 - June 1
MONDAY REST, TUESDAY 400 meter warm-up, 7X800 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 8 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 17 miles at 10K pace (as described above)cool-down 5 minutes

WEEK 8 June 2 - 8
MONDAY REST, TUESDAY 400 meter warm-up, 3X1600 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 10 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 13 miles at 10K pace (as described above)cool-down 5 minutes

WEEK 9 June 9 - 15
MONDAY REST, TUESDAY 400 meter warm-up, 12X400 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 3 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 18 miles at 10K pace (as described above)cool-down 5 minutes

WEEK 10 June 16 - 22
MONDAY REST, TUESDAY 400 meter warm-up, 8X800 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 5 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 15 miles at 10K pace (as described above)cool-down 5 minutes

WEEK 11 June 23 - 29
MONDAY REST, TUESDAY 400 meter warm-up, 4X1600 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 8 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 20 miles at 10K pace (as described above)cool-down 5 minutes

WEEK 12 June 30 - July 6
MONDAY REST, TUESDAY 400 meter warm-up, 12X400 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 5 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 15 miles at 10K pace (as described above) cool-down 5 minutes

WEEK 13 July 7 - 13
MONDAY REST, TUESDAY 400 meter warm-up, 6X1200 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 5 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 20 miles at 10K pace (as described above) cool-down 5 minutes

* The days of the schedule can be moved around to fit YOUR SCHEDULE

For the complete training schedule with details contact Stephanie@AskAboutRunning.com