| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
| Week 1 Pace | 3 Fast | 5 Easy | 9 Long | 4 Easy | 12 Marathon | ||
| Week 2 Pace | 3 Fast | 5 Easy | 9 Long | 1 x 1600m 8 x 400m Fast | 14 Long | ||
| Week 3 Pace | 6 Marathon | 9 Marathon | 4 Easy | 15 Long | |||
| Week 4 Pace | 3 Fast | 6 Easy | 10 Long | 4 Easy | 15 Marathon | ||
| Week 5 Pace | 3 Fast | 6 Easy | 10 Long | 8 x 400m 6 x 300m 8 x 200m Fast | 16 Long | ||
| Week 6 Pace | 8 Marathon | 10 Marathon | 4 Easy | 16 Long | |||
| Week 7 Pace | 3 Fast | 5 Easy | 9 Long | 4 Easy | 13 Marathon | ||
| Week 8 Pace | 3 Fast | 5 Easy | 9 Marathon | 4 Easy | 20 Long | ||
| Week 9 Pace | 4 Marathon | 8 Marathon | 4 Easy | 13 Marathon | |||
| Week 10 Pace | 3 Fast | 4 Easy | 7 Marathon | 4 Easy | 16 Marathon | ||
| Week 11 Pace | 5 Marathon | 6 Marathon | 1 x 1600m 4 x 800m Fast | 10 Long | |||
| Week 12 Pace | 2 Easy | 3 Marathon | 2 Easy | 26.2 Marathon |
Advanced Marathon Program
Updated on March 23, 2022