Workout Calendar
Marathon/Half Marathon Training Program
WEEKS 17 - 24: Use Late-Season Paces
Find what gels work for you and develop a fueling stategy
Mid-week Workout
Fartlek
4 x 3min, 3 x 1min
(rest = 2min at avg pace)
Weekend Workout
Late Run Tempo
3 miles @ Tempo 2 pace.
Try and do the tempo from miles 11,12,13
Total mileage for the run: 16
WEEK 17:
8 weeks out from race day
AUG 10 - AUG 16
Mid-week Workout
Threshold
6-7 x 1k @ Threshold 2
(rest = 90sec)
Weekend Workout
Tempo
1 x 2 miles @ Tempo 2
1 x 2 miles @ Tempo 3
1 x 2 miles @ Threshold 1
(inbetween rest=1 mile easy )
Total mileage for the run: 13
WEEK 18:
7 weeks out from race day
AUG 17 - AUG 23
Mid-week Workout
Fartlek
5,4,3,2,1
(rest = 2min at avg pace)
Weekend Workout
Uptempo Average
3 mile warmup, 4 mile cooldown. Remaining miles at 20-30sec slower than tempo 1.
Simulate gels as close to race day
Total mileage for the run: 17
WEEK 19:
6 weeks out from race day
AUG 24 - AUG 30
Mid-week Workout
Negative 800's
6x800m, start at Threshold 2 pace and work down to 2 mile pace
(rest = 60-90sec)
Weekend Workout
Tempo
1 x 3 miles @ Tempo 2
1 x 3 miles @ Tempo 3
(inbetween rest=1 mile easy )
Total mileage for the run: 13
WEEK 20:
5 weeks out from race day
AUG 31 - SEPT 6
© Aspire 2026 All rights reserved.