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Kendall's
Marathon Plan

Race

MCM

Week

19 of 20

Days Left

Miles Run

0 of 687

WEEK 01

Dates

JUN 8 – 14

Miles

Monday

Jun 8

Easy

5 mi

Tuesday

Jun 9

Double

Lower Body

5 mi

Wednesday

Jun 10

Threshold

6 mi

1.25mi warmup

[1600 at 10:15–10:45, 400m jog rest] x3

1mi cooldown

Thursday

Jun 11

Double

Full Body

4 mi

Friday

Jun 12

Long

10 mi

Saturday

Jun 13

Rest

Sunday

Jun 14

Rest

WEEK 02

Dates

JUN 15 – 21

Miles

Monday

Jun 15

Easy

5 mi

Tuesday

Jun 16

Double

Lower Body

4 mi

Wednesday

Jun 17

Tempo

6 mi

1mi warmup

4mi at 10:45–11:15

1mi cooldown

Thursday

Jun 18

Strength

Full Body

Friday

Jun 19

Easy

5 mi

Saturday

Jun 20

Long

11 mi

Sunday

Jun 21

Rest

WEEK 03

Deload

Dates

JUN 22 – 28

Miles

Monday

Jun 22

Easy

5 mi

Tuesday

Jun 23

Strength

Lower Body

Wednesday

Jun 24

Intervals

5 mi

1mi warmup

[800 at 9:50-10:15, 60s rest] x6

1mi cooldown

Thursday

Jun 25

Strength

Full Body

Friday

Jun 26

Easy

4 mi

Saturday

Jun 27

Long

8 mi

Sunday

Jun 28

Rest

WEEK 04

Dates

JUN 29 – 5

Miles

Monday

Jun 29

Easy

5 mi

Tuesday

Jun 30

Double

Lower Body

5 mi

Wednesday

Jul 1

Threshold

6 mi

1.25mi warmup

[1600 at 10:15–10:45, 400m jog rest] x3

1mi cooldown

Thursday

Jul 2

Strength

Full Body

Friday

Jul 3

Easy

5 mi

Saturday

Jul 4

Long

11 mi

Sunday

Jul 5

Rest

WEEK 05

Dates

JUL 6 – 12

Miles

Monday

Jul 6

Easy

6 mi

Tuesday

Jul 7

Double

Lower Body

5 mi

Wednesday

Jul 8

Tempo

6 mi

1mi warmup

4mi at 10:45–11:15

1mi cooldown

Thursday

Jul 9

Strength

Full Body

Friday

Jul 10

Easy

5 mi

Saturday

Jul 11

Long

12 mi

Sunday

Jul 12

Rest

WEEK 06

Dates

JUL 13 – 19

Miles

Monday

Jul 13

Easy

6 mi

Tuesday

Jul 14

Double

Lower Body

5 mi

Wednesday

Jul 15

Intervals

6 mi

1mi warmup

[800 at 9:50-10:15, 60s rest] x8

1mi cooldown

Thursday

Jul 16

Strength

Full Body

Friday

Jul 17

Easy

6 mi

Saturday

Jul 18

Long

13 mi

Sunday

Jul 19

Rest

WEEK 07

Deload

Dates

JUL 20 – 26

Miles

Monday

Jul 20

Easy

4 mi

Tuesday

Jul 21

Double

Lower Body

4 mi

Wednesday

Jul 22

Threshold

5 mi

0.75mi warmup

[1600 at 10:15–10:45, 400m jog rest] x3

0.5mi cooldown

Thursday

Jul 23

Strength

Full Body

Friday

Jul 24

Easy

4 mi

Saturday

Jul 25

Long

10 mi

Sunday

Jul 26

Rest

WEEK 08

Dates

JUL 27 – 2

Miles

Monday

Jul 27

Easy

6 mi

Tuesday

Jul 28

Double

Lower Body

2 mi

Wednesday

Jul 29

Tempo

6 mi

1mi warmup

4mi at 10:45–11:15

1mi cooldown

Thursday

Jul 30

Easy

6 mi

Friday

Jul 31

Easy

5 mi

Saturday

Aug 1

Long

13 mi

Sunday

Aug 2

Rest

WEEK 09

Dates

AUG 3 – 9

Miles

Monday

Aug 3

Easy

7 mi

Tuesday

Aug 4

Double

Lower Body

2 mi

Wednesday

Aug 5

Intervals

6 mi

1mi warmup

[800 at 9:50-10:15, 60s rest] x8

1mi cooldown

Thursday

Aug 6

Easy

6 mi

Friday

Aug 7

Easy

5 mi

Saturday

Aug 8

Long

14 mi

Sunday

Aug 9

Rest

WEEK 10

Dates

AUG 10 – 16

Miles

Monday

Aug 10

Easy

7 mi

Tuesday

Aug 11

Double

Lower Body

2 mi

Wednesday

Aug 12

Threshold

6 mi

1.25mi warmup

[1600 at 10:15–10:45, 400m jog rest] x3

1mi cooldown

Thursday

Aug 13

Easy

6 mi

Friday

Aug 14

Easy

5 mi

Saturday

Aug 15

Long

15 mi

Sunday

Aug 16

Rest

WEEK 11

Deload

Dates

AUG 17 – 23

Miles

Monday

Aug 17

Easy

3 mi

Tuesday

Aug 18

Strength

Lower Body

Wednesday

Aug 19

Tempo

6 mi

1mi warmup

4mi at 10:45–11:15

1mi cooldown

Thursday

Aug 20

Easy

5 mi

Friday

Aug 21

Easy

6 mi

Saturday

Aug 22

Long

11 mi

Sunday

Aug 23

Rest

WEEK 12

Dates

AUG 24 – 30

Miles

Monday

Aug 24

Easy

7 mi

Tuesday

Aug 25

Double

Lower Body

3 mi

Wednesday

Aug 26

Intervals

6 mi

1mi warmup

[800 at 9:50-10:15, 60s rest] x8

1mi cooldown

Thursday

Aug 27

Easy

6 mi

Friday

Aug 28

Easy

5 mi

Saturday

Aug 29

Long

15 mi

Sunday

Aug 30

Rest

WEEK 13

Dates

AUG 31 – 6

Miles

Monday

Aug 31

Easy

7 mi

Tuesday

Sep 1

Double

Lower Body

3 mi

Wednesday

Sep 2

Threshold

6 mi

1.25mi warmup

[1600 at 10:15–10:45, 400m jog rest] x3

1mi cooldown

Thursday

Sep 3

Easy

6 mi

Friday

Sep 4

Easy

5 mi

Saturday

Sep 5

Long

16 mi

Sunday

Sep 6

Rest

WEEK 14

Dates

SEP 7 – 13

Miles

Monday

Sep 7

Easy

7 mi

Tuesday

Sep 8

Double

Lower Body

3 mi

Wednesday

Sep 9

Tempo

6 mi

1mi warmup

4mi at 10:45–11:15

1mi cooldown

Thursday

Sep 10

Easy

6 mi

Friday

Sep 11

Easy

5 mi

Saturday

Sep 12

Long

17 mi

Sunday

Sep 13

Rest

WEEK 15

Deload

Dates

SEP 14 – 20

Miles

Monday

Sep 14

Easy

5 mi

Tuesday

Sep 15

Strength

Lower Body

Wednesday

Sep 16

Intervals

5 mi

1mi warmup

[800 at 9:50-10:15, 60s rest] x6

1mi cooldown

Thursday

Sep 17

Easy

5 mi

Friday

Sep 18

Easy

5 mi

Saturday

Sep 19

Long

11 mi

Sunday

Sep 20

Rest

WEEK 16

Dates

SEP 21 – 27

Miles

Monday

Sep 21

Easy

7 mi

Tuesday

Sep 22

Double

Full Body

3 mi

Wednesday

Sep 23

Threshold

6 mi

1.25mi warmup

[1600 at 10:15–10:45, 400m jog rest] x3

1mi cooldown

Thursday

Sep 24

Easy

6 mi

Friday

Sep 25

Easy

5 mi

Saturday

Sep 26

Long

18 mi

Sunday

Sep 27

Rest

WEEK 17

Taper

Dates

SEP 28 – 4

Miles

Monday

Sep 28

Easy

4 mi

Tuesday

Sep 29

Double

Full Body

2 mi

Wednesday

Sep 30

Tempo

6 mi

1mi warmup

4mi at 10:45–11:15

1mi cooldown

Thursday

Oct 1

Easy

5 mi

Friday

Oct 2

Easy

4 mi

Saturday

Oct 3

Long

12 mi

Sunday

Oct 4

Rest

WEEK 18

Taper

Dates

OCT 5 – 11

Miles

Monday

Oct 5

Easy

5 mi

Tuesday

Oct 6

Strength

Full Body

Wednesday

Oct 7

Intervals

5 mi

1mi warmup

[800 at 9:50-10:15, 60s rest] x6

1mi cooldown

Thursday

Oct 8

Easy

5 mi

Friday

Oct 9

Easy

2 mi

Saturday

Oct 10

Long

10 mi

Sunday

Oct 11

Rest

WEEK 19

Current WeekTaper

Dates

OCT 12 – 18

Miles

Monday

Oct 12

Easy

4 mi

Tuesday

Oct 13

Strength

Full Body

Wednesday

Oct 14

Threshold

4 mi

0.75mi warmup

[1600 at 10:15–10:45, 400m jog rest] x2

0.75mi cooldown

Thursday

Oct 15

Easy

4 mi

Friday

Oct 16

Easy

2 mi

Saturday

Oct 17

Long

8 mi

Sunday

Oct 18

Rest

WEEK 20

Race Week

Dates

OCT 19 – 25

Miles

Monday

Oct 19

Easy

5 mi

Tuesday

Oct 20

Rest

Wednesday

Oct 21

Tempo

4 mi

1mi warmup

2mi at 10:45–11:15

1mi cooldown

Thursday

Oct 22

Rest

Friday

Oct 23

Easy

3 mi

Saturday

Oct 24

Rest

Sunday

Oct 25

Race Day

26 mi

WEEK 19

Current WeekTaper

OCT 12 – 18

22 MI

Monday · Oct 12

Easy

4 mi

Tuesday · Oct 13

Strength

Full Body

Wednesday · Oct 14

Threshold

4 mi

0.75mi warmup · [1600 at 10:15–10:45, 400m jog rest] x2 · 0.75mi cooldown

Thursday · Oct 15

Easy

4 mi

Friday · Oct 16

Easy

2 mi

Saturday · Oct 17

Long

8 mi

Sunday · Oct 18

Rest