Week	M	T	W	T	F	S	S	Total
1	Rest	2 miles GP	3 miles	1-hour run,	Rest	4 miles	10 miles	29–33 miles
		2 miles T	4x100 S	including 4:00–5:00 TUT
		2 miles GP
2	Rest	2 miles GP	3 miles	70-minute run,	Rest	5 miles	12 miles	35–39 miles
		4x1 mile T (1:00)	5x100 S	including 5:00–6:00 TUT
		2 miles GP
3	Rest	2 miles GP	3 miles	70-minute run,	Rest	5 miles	14 miles	35–39 miles
		4x1 mile T (1:00)	5x100 S	including 5:00–6:00 TUT
		2 miles GP
4	Rest	4x1200 C	3 miles	4x800 SI	Rest	5-K race	10 miles	28–30
			4x100 S					miles
5	Rest	2 miles GP	3 miles	80-minute run,	Rest	5 miles	15 miles	39–43 miles
		2x2 miles T	6x100 S	including 6:00–8:00 TUT
		3 miles GP
6	Rest	2 miles GP	3 miles	80-minute run,	Rest	5 miles	16 miles	39–43 miles
		2x2 miles T	6x100 S	including 6:00–8:00 TUT
		3 miles GP
7	Rest	2 miles GP	3 miles	4x1 mile C	Rest	5 miles	16 miles	44–47 miles
		3x2 miles T (2:00)	6x100 S
		3 miles GP
8	Rest	2 miles GP	3 miles	4x1 mile C	Rest	5 miles	17 miles	44–47 miles
		3x2 miles T (2:00)	6x100 S
		3 miles GP
9	Rest	1-hour run,	4 miles	4x800 S	Rest	10-K race	6-8 miles	32–34 miles
		including		6x100 S
		2x1200 C
		2x400 SI
10	Rest	2 miles GP	3 miles	90-minute run,	Rest	4 miles	18 miles	45–51 miles
		4x2 miles T (2:00)	6x100 S	including 8:00–10:00 TUT
		3 miles GP
11	Rest	2 miles GP	3 miles	90-minute run,	Rest	4 miles	19 miles	45–51 miles
		4x2 miles T (2:00)	6x100 S	including 8:00–10:00 TUT
		3 miles GP
12	Rest	3x1 mile C	3 miles	75-minute run,	Rest	4 miles	20 miles	46 miles
		3x800 SI	6x100 S	including 6:00–8:00 TUT
13	Rest	3x1 mile C	3 miles	75-minute run,	Rest	4 miles	13 miles	45 miles
		3x 800 SI	6x100 S	including 6:00–8:00 TUT
14	Rest	2 miles GP	3 miles	1-hour run,	Rest	Rest	1-hour run	27–29 miles
		4 miles T	6x100 S	including 6x400 SI
15	Rest	4x400 SI	Rest	3 miles	2 Mile Jog	Marathon	Rest
				6x100 S
Your Plan "Long runs are the basis of marathon training, but at this level it's important to add some intensity to the program," says Sinclair. So, you'll gradually increase the length of the weekly long run to adapt your mind and body to the rigors of running nonstop for several hours. But running 18 to 20 miles at a time isn't all you need, so you'll supplement these runs with some higher-effort running twice weekly, including sustained tempo runs at your half-marathon race pace. These promote aerobic strength and efficiency and will help you find that groove you'd like to be in when you run a longer race, according to Sinclair. You'll also be doing a smattering of speedwork.
Definitions
Goal Pace (GP): Your per-mile goal marathon pace.
Tempo Runs (T): For 11-minute Marathon Goal Pace (MGP) (4:48:25), run 10:28 (1 mile); for 10-minute MGP (4:22:12), run 9:31; for 9-minute MGP (3:55:58), run 8:34. Recovery is slow jogging for the number of minutes in parentheses.
Cruise Intervals (C): For 11-minute MGP, run 9:56 (1 mile), 7:49 (1,200); for 10-minute MGP, run 9:02 and 6:47; for 9-minute MGP, run 8:07 and 6:06. Recovery is half the distance of the repetition.
Speed Intervals (SI): For 11-minute MGP, run 4:52 (800), 2:26 (400); for 10-minute MGP, run 4:17, 2:08; for 9-minute MGP, run 3:50, 1:55. Recovery is equal distance (e.g., 400 jog for 400 repeats).
Total Uphill Time (TUT): The total number of minutes you spend running semi-vigorously up inclines-- repeats up the same hill or total uphill time over a hilly loop.
Warmup/Cooldown: Run 15 minutes easy followed by 4x100m strides before each Tuesday/Thursday session and 15 minutes easy at the end.
Strides (S): Gradual, smooth accelerations over 100 meters (straightaway on a track), running fast and controlled over the middle third--but NEVER SPRINTING--then just as gradually decelerating. Walk to full recovery after each.
Race Day Rules: "Go 10 to even 15 seconds per mile slower than your goal pace for the first 5-8 miles," counsels coach Bob Williams. You will see a big payoff later. When things start to get interesting, say at 18 to 20 miles, you?ll have some gas in the tank.
5 Training Universals
Rest This means not merely no running. It means a day off, period. "Active recovery" is an oxymoron.
Repeat All of your non-race training weeks will be repeated. That is, weeks 1 & 2, 6 & 7, and so on, will be the same. This lets you make adaptations in pace and recovery based on your experience the first time around--an opportunity to master one cycle before moving on to the next, more rigorous one.
Go Soft In training, run on even grass or hard-packed dirt whenever possible to reduce impact.
Hydrate Wisely Drink the same carbo fluids in training that you will use in the marathon. No need to add stomach problems to the stress of race day.
Become Race Fit Short races (5- to 10-K) are terrific fitness boosters that let you run much faster than your marathon goal pace--an effort that you just cannot replicate in training, no matter how motivated you are. So all three schedules feature two races because, according to a recent study, race efforts can dramatically boost aerobic capacity and lactate threshold. This can only help your marathon performance.
http://runnersworld.com/article/0,7120,s6-238-244-255-6946-0,00.html