This is the training plan that I am using for the 2015 Scotiabank Toronto Waterfront Marathon. It is adapted from the Hansons Marathon Method advanced training plan.
As of May 2015, I have used this plan for 4 marathons, setting two new personal bests in the process, an improvement of 7 minutes overall from a PB set in May 2010.
This plan is based on a goal time of 3:10:00, though I may aim for a time of 3:05. As of mid-May, I still have a few weeks to decide. Both times would be personal bests. I held a 3:08 pace solo through 30km at the 2014 TCS New York City Marathon (very hilly course!), so I believe that both goals are achievable.
Notes: While the distances here are in miles, the paces are based on min/km. Speedwork distances are in metres. Total miles for a week include additional warm-up miles for the longer runs.
Distances
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total (w/warm-up) |
| 1 | OFF | OFF | OFF | Easy 6 | Easy 6 | Easy 6 | Easy 8 | 26 |
| 2 | Easy 6 | 12 x 400, 400 recovery | OFF | Easy 6 | Easy 6 | Easy 6 | Easy 8 | 41 |
| 3 | Easy 6 | 8 x 600, 400 recovery | OFF | Tempo 6 | Easy 7 | Easy 6 | Long 10 | 46 |
| 4 | Easy 6 | 6 x 800, 400 recovery | OFF | Tempo 6 | Easy 6 | Easy 8 | Easy 8 | 45 |
| 5 | Easy 6 | 5 x 1000, 400 recovery | OFF | Tempo 6 | Easy 7 | Easy 6 | Long 12 | 47 |
| 6 | Easy 6 | 4 x 1200, 400 recovery | OFF | Tempo 7 | Easy 6 | Easy 10 | Easy 8 | 47 |
| 7 | Easy 6 | Ladders, 400 recovery | OFF | Tempo 7 | Easy 7 | Easy 8 | Long 14 | 54 |
| 8 | Easy 6 | 3 x 1600, 600 recovery | OFF | Tempo 7 | Easy 6 | Easy 10 | Easy 10 | 49 |
| 9 | Easy 8 | 6 x 800, 400 recovery | OFF | Tempo 8 | Easy 7 | Easy 8 | Long 15 | 57 |
| 10 | Easy 6 | 3 x 1600, 600 recovery | OFF | Tempo 8 | Easy 6 | Easy 10 | Easy 10 | 50 |
| 11 | Easy 8 | 6 x 1600, 400 recovery | OFF | Tempo 8 | Easy 7 | Easy 8 | Long 16 | 61 |
| 12 | Easy 6 | 4 x 2400, 800 recovery | OFF | Tempo 9 | Easy 6 | Easy 10 | Easy 10 | 55 |
| 13 | Easy 8 | 3 x 3200, 800 recovery | OFF | Tempo 9 | Easy 7 | Easy 8 | Long 16 | 62 |
| 14 | Easy 6 | 2 x 4800, 1600 recovery | OFF | Tempo 9 | Easy 6 | Easy 10 | Easy 10 | 55 |
| 15 | Easy 8 | 3 x 3200, 800 recovery | OFF | Tempo 10 | Easy 7 | Easy 8 | Long 16 | 63 |
| 16 | Easy 6 | 4 x 2400, 800 recovery | OFF | Tempo 10 | Easy 6 | Easy 10 | Easy 10 | 56 |
| 17 | Easy 8 | 6 x 1600, 400 recovery | OFF | Tempo 10 | Easy 7 | Easy 8 | Easy 8 | 55 |
| 18 | Easy 6 | Easy 5 | OFF | Easy 6 | Easy 6 | Easy 3 | Race ! | 52 |
Paces
| Paces | (min/km) |
| Easy | 5:15 |
| Speed | 3:50 |
| Tempo | 4:25 |
| Strength | 4:15 |
| Long | 4:50 |
| Goal | 4:25 |