Los Angeles Marathon: Phase 2

Plan overview

Weeks: 8

Distance: 55.9 km/week

Workouts: 30

Total distance: 447.6 km

Zone distribution

Z1: 0 km

Z2: 76.3 km

Z3: 226.9 km

Z4: 108.4 km

Z5: 35.9 km

Z6: 0 km

0%
17%
51%
24%
8%
0%


Select a week or scroll down to view all workouts.

Week 17

Workouts: 2

Total distance: 32 km

Average workout:

Distance 16 km

Zone distribution

Z1: 0 km

Z2: 2.7 km

Z3: 23.7 km

Z4: 5.6 km

Z5: 0 km

Z6: 0 km

0%
9%
74%
18%
0%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 14.4 km

Zone distribution

Z1: 0 m

Z2: 800 m

Z3: 8000 m

Z4: 5600 m

Z5: 0 m

Z6: 0 m

0%
6%
56%
39%
0%
0%

Another progression run. Start easy but finish the run thinking about your race - running strong and finishing with a flourish.

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Workout overview

Distance: 17.6 km

Zone distribution

Z1: 0 m

Z2: 1920 m

Z3: 15679 m

Z4: 1 m

Z5: 0 m

Z6: 0 m

0%
11%
89%
0%
0%
0%

The road to success is paved with discipline, dedication and determination. Run by run. Week in. Week out.

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Week 18

Workouts: 4

Total distance: 64.8 km

Average workout:

Distance 16.2 km

Zone distribution

Z1: 0 km

Z2: 9.5 km

Z3: 39.2 km

Z4: 11.3 km

Z5: 4.8 km

Z6: 0 km

0%
15%
60%
17%
7%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 13.6 km

Zone distribution

Z1: 0 m

Z2: 2614 m

Z3: 6185 m

Z4: 1 m

Z5: 4800 m

Z6: 0 m

0%
19%
45%
0%
35%
0%

The focus of a fartlek run is on the fast surges. Vary the grade to add stimulus. Then just float the recoveries.

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Workout overview

Distance: 12.8 km

Zone distribution

Z1: 0 m

Z2: 3200 m

Z3: 9199 m

Z4: 401 m

Z5: 0 m

Z6: 0 m

0%
25%
72%
3%
0%
0%

Run happy. If you're trying too hard & running has lost its joy, take a step back & be grateful that you can even run. Some can't.

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Workout overview

Distance: 14.4 km

Zone distribution

Z1: 0 m

Z2: 1494 m

Z3: 4905 m

Z4: 8001 m

Z5: 0 m

Z6: 0 m

0%
10%
34%
56%
0%
0%

Tempo runs are a great way to practice control in pacing, start slow and ease into the right rhythm.

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Workout overview

Distance: 24 km

Zone distribution

Z1: 0 m

Z2: 2236 m

Z3: 18893 m

Z4: 2871 m

Z5: 0 m

Z6: 0 m

0%
9%
79%
12%
0%
0%

You create the dialogue in your mind during training and races so create your own script. Your mind will complain but you can be in charge. Script success. Be great.

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Week 19

Workouts: 4

Total distance: 58 km

Average workout:

Distance 14.5 km

Zone distribution

Z1: 0 km

Z2: 17.9 km

Z3: 24.1 km

Z4: 2 km

Z5: 14 km

Z6: 0 km

0%
31%
42%
3%
24%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 12.8 km

Zone distribution

Z1: 0 m

Z2: 5312 m

Z3: 5887 m

Z4: 1601 m

Z5: 0 m

Z6: 0 m

0%
42%
46%
13%
0%
0%

AVERAGE pace is more important than CURRENT pace. Learn to flow with the run, the terrain, the route. Worry less about pace varying within your run. It will. Focus on average pace across the run.

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Workout overview

Distance: 17.4 km

Zone distribution

Z1: 0 m

Z2: 6120 m

Z3: 2880 m

Z4: 0 m

Z5: 8400 m

Z6: 0 m

0%
35%
17%
0%
48%
0%

Repeat after me: I can do it. I will do it. I can do it. I will do it. I can do it. I will do it. Say it rhythmically and often.

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Workout overview

Distance: 12.8 km

Zone distribution

Z1: 0 m

Z2: 3200 m

Z3: 9199 m

Z4: 401 m

Z5: 0 m

Z6: 0 m

0%
25%
72%
3%
0%
0%

While there will be ups & downs, those who embrace the daily grind of training will ultimately find the greatest success and fulfillment.

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Workout overview

Distance: 15 km

Zone distribution

Z1: 0 m

Z2: 3294 m

Z3: 6105 m

Z4: 1 m

Z5: 5600 m

Z6: 0 m

0%
22%
41%
0%
37%
0%

Suck it up buttercup. Pity parties happen but must not become a habit. Learn to reset quickly & find your toughest YOU. This is a dress rehearsal for your race. Start the run at your normal long run pace and focus on running fast during the warmup. Also, match the course for this run as closely as possible with the course profile of your race. Then nail the 5K Test to keep your paces on track as the plan progresses.

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Week 20

Workouts: 4

Total distance: 71.6 km

Average workout:

Distance 17.9 km

Zone distribution

Z1: 0 km

Z2: 6.8 km

Z3: 43.5 km

Z4: 21.3 km

Z5: 0 km

Z6: 0 km

0%
10%
61%
30%
0%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 9.8 km

Zone distribution

Z1: 0 m

Z2: 1500 m

Z3: 5099 m

Z4: 3201 m

Z5: 0 m

Z6: 0 m

0%
15%
52%
33%
0%
0%

Remember to take care of your body and be preemptive in your maintenance routine to keep your legs healthy and happy.

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Workout overview

Distance: 20 km

Zone distribution

Z1: 0 m

Z2: 1494 m

Z3: 5705 m

Z4: 12801 m

Z5: 0 m

Z6: 0 m

0%
7%
29%
64%
0%
0%

Eyes up! When racing, don't get lost in your own world. Keep looking ahead, running tangents and using others ahead to bring out your best. This is a great opportunity for a dress rehearsal for your race. Try out your nutritional routine and your equipment. Choose a flat, marked course like your race course so you can really 'dial in' your race pace.

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Workout overview

Distance: 9.6 km

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 7200 m

Z4: 2400 m

Z5: 0 m

Z6: 0 m

0%
0%
75%
25%
0%
0%

In heavy training, sluggish starts to runs are normal. Just ease into runs and please don't let GPS force your pace. Let pace come to you.

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Workout overview

Distance: 32.2 km

Zone distribution

Z1: 0 m

Z2: 3836 m

Z3: 25493 m

Z4: 2871 m

Z5: 0 m

Z6: 0 m

0%
12%
79%
9%
0%
0%

After big stressful workouts, it's important to balance the stress with extra rest. Short cutting rest is a big no no and can lead to injury.

Race tip: Often, breakthrough races come when you get out of your own way. Release the reins so you can be your best you.

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Week 21

Workouts: 4

Total distance: 51.8 km

Average workout:

Distance 13 km

Zone distribution

Z1: 0 km

Z2: 7.2 km

Z3: 32.6 km

Z4: 6.4 km

Z5: 5.6 km

Z6: 0 km

0%
14%
63%
12%
11%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 11.2 km

Zone distribution

Z1: 0 m

Z2: 694 m

Z3: 9305 m

Z4: 1201 m

Z5: 0 m

Z6: 0 m

0%
6%
83%
11%
0%
0%

As you get into the race-specific training phase, it's all about hard days hard, easy days easy. Recover so you can attack the key sessions.

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Workout overview

Distance: 12.8 km

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 8000 m

Z4: 4800 m

Z5: 0 m

Z6: 0 m

0%
0%
63%
38%
0%
0%

Don't forget running form. Runners are often amazed at how pace improves w/ less effort when they focus on form. Very helpful when fatigued.

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Workout overview

Distance: 15 km

Zone distribution

Z1: 0 m

Z2: 3294 m

Z3: 6105 m

Z4: 1 m

Z5: 5600 m

Z6: 0 m

0%
22%
41%
0%
37%
0%

Ok. Last big fast test run of your plan. Time to dial in your nutrition, equipment and pacing. Run relaxed at pace but then up the intensity in the last few minutes to practice finishing strong.

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Week 22

Workouts: 4

Total distance: 60 km

Average workout:

Distance 15 km

Zone distribution

Z1: 0 km

Z2: 13.2 km

Z3: 36.8 km

Z4: 5.3 km

Z5: 4.8 km

Z6: 0 km

0%
22%
61%
9%
8%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 13.6 km

Zone distribution

Z1: 0 m

Z2: 2614 m

Z3: 6185 m

Z4: 1 m

Z5: 4800 m

Z6: 0 m

0%
19%
45%
0%
35%
0%

In heavy training phases, simplify life. High training stress requires low life stress. Can't control all but make an effort to simplify. I see lots of runners who worry constantly about their running. Worrying eats away at performance. Replace it with positive self talk.

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Workout overview

Distance: 12.8 km

Zone distribution

Z1: 0 m

Z2: 5312 m

Z3: 5887 m

Z4: 1601 m

Z5: 0 m

Z6: 0 m

0%
42%
46%
13%
0%
0%

Sluggish, slow, motivation-crushing runs are nearly always followed by feeling great in an upcoming run. Keep the faith. It is okay to run easy - and back off the pace if needed - this deep into the plan.

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Workout overview

Distance: 8 km

Zone distribution

Z1: 0 m

Z2: 3008 m

Z3: 4191 m

Z4: 801 m

Z5: 0 m

Z6: 0 m

0%
38%
52%
10%
0%
0%

When in heavy training, as soon as you can go to bed, go to bed. No delays. Get your rest. A run like this is just about frequency, don't be a slave to the paces or the distance.

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Workout overview

Distance: 25.6 km

Zone distribution

Z1: 0 m

Z2: 2236 m

Z3: 20493 m

Z4: 2871 m

Z5: 0 m

Z6: 0 m

0%
9%
80%
11%
0%
0%

Final long run before the race! The focus here is on flow and mileage. A full marathon at race pace is made doable by after an high-distance long run like this one.

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Week 23

Workouts: 4

Total distance: 50.4 km

Average workout:

Distance 12.6 km

Zone distribution

Z1: 0 km

Z2: 11 km

Z3: 24.2 km

Z4: 10.4 km

Z5: 4.8 km

Z6: 0 km

0%
22%
48%
21%
10%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 13.6 km

Zone distribution

Z1: 0 m

Z2: 2614 m

Z3: 6185 m

Z4: 1 m

Z5: 4800 m

Z6: 0 m

0%
19%
45%
0%
35%
0%

The thing I like about running is that there are no shortcuts. You have to do the work to get the results. Period. We now head into the peaking phase for the race. The volume will decrease but we'll keep some engine-reving workouts to help sharpen you up.

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Workout overview

Distance: 8 km

Zone distribution

Z1: 0 m

Z2: 3008 m

Z3: 4191 m

Z4: 801 m

Z5: 0 m

Z6: 0 m

0%
38%
52%
10%
0%
0%

You already own the best recovery tool for runners - your bed. Focus on sleep for improved running performance. At this point, easier workouts like this one are there just to keep the rhythm and flow.

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Workout overview

Distance: 8 km

Zone distribution

Z1: 0 m

Z2: 3008 m

Z3: 4191 m

Z4: 801 m

Z5: 0 m

Z6: 0 m

0%
38%
52%
10%
0%
0%

Unsuccessful runners pick the wrong battles. When the schedule says easy run, they push too hard & then can't attack future key workouts. This is an EASY run.

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Workout overview

Distance: 20.8 km

Zone distribution

Z1: 0 m

Z2: 2400 m

Z3: 9600 m

Z4: 8800 m

Z5: 0 m

Z6: 0 m

0%
12%
46%
42%
0%
0%

Think through each segment of your race & make a plan for what you want your mindset to be in each segment. Then, execute your mental plan.

Going to a new level is scary even if workouts show you are there. In races, be committed. Be brave. That's where the PRs live.

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Week 24

Workouts: 4

Total distance: 59 km

Average workout:

Distance 14.7 km

Zone distribution

Z1: 0 km

Z2: 7.9 km

Z3: 3 km

Z4: 46.2 km

Z5: 1.9 km

Z6: 0 km

0%
13%
5%
78%
3%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 8 km

Zone distribution

Z1: 0 m

Z2: 3040 m

Z3: 960 m

Z4: 4000 m

Z5: 0 m

Z6: 0 m

0%
38%
12%
50%
0%
0%

You are never too old to set another goal or to dream a new dream. - C. S. Lewis.

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Workout overview

Distance: 4.8 km

Zone distribution

Z1: 0 m

Z2: 3040 m

Z3: 160 m

Z4: 0 m

Z5: 1600 m

Z6: 0 m

0%
63%
3%
0%
33%
0%

Doing your best requires only applying your current abilities. Becoming your best requires consistently working to improve those abilities. - Dennis Barker. You are ready for the race. You don't need to eat anything special or do anything out of the ordinary. Just do what you've been doing and the race will go fine. Nothing new for race day.

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Workout overview

Distance: 4 km

Zone distribution

Z1: 0 m

Z2: 1820 m

Z3: 1860 m

Z4: 0 m

Z5: 320 m

Z6: 0 m

0%
46%
47%
0%
8%
0%

Know your body. If you do well with a bit more rhythm and flow, use this to help you keep that. If you do better with rest, feel free to skip it.

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