Week 15

Marathon Training > Training Overview > Week 15

Week 15: Peak Training Week (September 27-October 3, 2025)

Welcome to Week 15! This is your final peak week of training before beginning the taper phase. You’ll tackle your longest run of the entire plan—20 miles—which represents a significant milestone in your marathon journey. After completing this week, you can take confidence in knowing you’ve built the endurance necessary to conquer the full marathon distance.

Week 15 Goals

  • Complete your longest training run (20 miles)
  • Maintain quality in all workouts despite accumulated fatigue
  • Practice final race day mental strategies
  • Begin planning detailed race day logistics

Daily Workout Schedule

Monday: Rest Day

Complete rest day after your simulation run. Focus on recovery, hydration, and proper nutrition. Consider a gentle stretching session if you’re experiencing any tightness from your simulation run, but avoid any strenuous activity.

Tuesday: Easy Run

Total Distance: 5 miles

Step 1: Warm-up (1 mile)
  • Very easy jogging for 1 mile
  • Dynamic stretching
Step 2: Main Workout (3 miles)
  • Run 3 miles at an easy, conversational pace
  • Focus on relaxed, efficient form
  • Keep your effort level very controlled (perceived exertion 4-5 out of 10)
  • Check in with your body – note any areas that need attention
Step 3: Cool-down (1 mile)
  • Very easy jogging/walking for 1 mile
  • Complete with thorough static stretching

Wednesday: Cross-Training

Duration: 40-45 minutes

Option 1: Cycling
  • 40-45 minutes easy to moderate cycling
  • Keep intensity low (perceived exertion 4-6 out of 10)
  • Focus on high cadence rather than resistance
Option 2: Swimming
  • 40-45 minutes easy swimming
  • Focus on relaxed technique
  • Take breaks as needed
Option 3: Strength Training
  • 40 minutes light maintenance:
    • 2-3 sets of 10-12 bodyweight squats
    • 2-3 sets of 10 walking lunges (each leg)
    • 2-3 sets of 30-second planks
    • 2-3 sets of 10 glute bridges
    • 2-3 sets of 8-10 step-ups (each leg)
    • Core routine: focus on stability exercises
  • Keep intensity lower than usual – this is maintenance, not building

Thursday: Tempo Run

Total Distance: 7 miles

Step 1: Warm-up (2 miles)
  • Very easy jogging for 2 miles
  • Include dynamic stretches
Step 2: Main Workout (3 miles)
  • Run 3 miles at tempo pace (comfortably hard pace)
  • This should feel challenging but sustainable
  • Focus on maintaining even effort throughout
  • Practice good form and efficient breathing
Step 3: Cool-down (2 miles)
  • Very easy jogging/walking for 2 miles
  • Complete with thorough static stretching

Friday: Rest Day

Complete rest day to prepare for your longest training run. Focus on hydration and nutrition today. Begin carbohydrate loading more aggressively for tomorrow’s 20-miler. Get plenty of sleep tonight to ensure you’re well-rested for the significant effort ahead.

Saturday: Final Long Run

Total Distance: 20 miles

Step 1: Preparation
  • Carbohydrate-rich meal 2-3 hours before
  • Plan your route with potential water/aid stations
  • Bring sufficient fuel (at least 4-5 gels or equivalent)
  • Dress appropriately with anti-chafing protection
  • Tell someone your route and expected return time for safety
Step 2: Warm-up (1-2 miles)
  • 5 minutes easy walking
  • 1-2 miles very easy jogging
  • Dynamic stretches
Step 3: Main Workout (20 miles)
  • Start at a very comfortable, controlled pace (1-2 minutes slower than goal marathon pace)
  • Break the run mentally into 5-mile segments
  • Hydrate every 20 minutes (approximately 4-6 oz)
  • Consume energy gel/chews every 45 minutes
  • Take brief walking breaks (30-60 seconds) every 5 miles if needed
  • Practice your mental strategies when fatigue sets in
  • Focus on maintaining good form, especially in the later miles
Step 4: Cool-down and Recovery
  • Walk for 10-15 minutes
  • Gentle stretching once you’re home
  • Consume recovery nutrition within 30 minutes (carbs and protein)
  • Consider ice bath, compression, and elevation
  • Hydrate aggressively for the rest of the day

Sunday: Active Recovery

Option 1

20-30 minutes very easy walking

Option 2

20-30 minutes gentle yoga focusing on recovery

Option 3

20 minutes light swimming or water walking

Keep today’s activity very light – the goal is to promote blood flow to aid recovery without adding any training stress. Continue focusing on optimal nutrition and hydration.

Tips for Week 15

Conquering Your 20-Miler

Your longest training run requires special preparation:

  • Start your carbohydrate loading 48 hours before the run
  • Plan your route carefully – consider a loop that returns near your starting point
  • Break the distance into manageable chunks mentally (4 x 5 miles)
  • Carry emergency contact information and a small amount of cash
  • Consider having a support person meet you at strategic points
  • Place water/fuel caches along your route if no water fountains are available
  • Embrace the mental challenge – this run builds psychological endurance

Preparing for Taper Phase

After this week, you’ll begin tapering for race day:

  • Start planning your race week schedule now
  • Stock up on your preferred nutrition products
  • Make a detailed packing list for race day
  • Research the race course and plan your strategy
  • Confirm travel and lodging arrangements if applicable
  • Schedule any final massage or physical therapy sessions
  • Start visualizing your successful race day experience
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