Training Schedules for Marathon Participants
Here we will present three schedules depending on where you are starting from, what you want to achieve and the amount of time you can commit to a training program.
Beginners Marathon Training Schedule
This is a beginner’s schedule. If this is your first marathon, then follow this schedule and we will get you there. More importantly you will enjoy the day more than you thought possible. The main goal for any first time marathon runner is crossing the line….forget about target finish times. So take things easy at the start of this training plan and find your pace.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| 1 | 3 | off | 3 | off | 8 | 3 | 17 | |
| 2 | 4 | off | 4 | off | 6 | 4 | 18 | |
| 3 | 3 | off | 4 | off | 10 | 3 | 20 | |
| 4 | 5 | off | 4 | off | 8 | 4 | 21 | |
| 5 | 4 | off | 3 | off | 13 | 3 | 23 | |
| 6 | 4 | 4 | 4 | off | 8 | 4 | 24 | |
| 7 | 4 | 4 | 4 | off | 15 | off | 27 | |
| 8 | 4 | 4 | 4 | off | 10 | 3 | 25 | |
| 9 | 3 | 4 | 4 | off | 16 | 3 | 30 | |
| 10 | 5 | 5 | 5 | off | 12 | 3 | 30 | |
| 11 | 4 | 4 | 4 | off | 18 | 3 | 33 | |
| 12 | 5 | 6 | 5 | 3 | 12 | 4 | 35 | |
| 13 | 4 | 4 | 4 | off | 20 | 3 | 35 | |
| 14 | 5 | 6 | 5 | off | 12 | 4 | 32 | |
| 15 | 4 | 4 | 4 | off | 20 | 3 | 35 | |
| 16 | 4 | 4 | 4 | 3 | 15 | 3 | 33 | |
| 17 | 4 | 4 | 4 | off | 6 | 5 | 23 | |
| 18 | 4 | 4 | 3 | off | 2 | 26.2 | 13+race |
Experienced Runner Training Plan
This marathon training schedule is for runners who have completed one or more marathons and who want to progress from their last marathon. More time is required with this plan than the plan above.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| 1 | 4 | 4 | 3 | off | 13 | 3 | 27 | |
| 2 | 5 | 5 | 5 | off | 10 | 5 | 30 | |
| 3 | 4 | 4 | 3 | 3 | 15 | 3 | 32 | |
| 4 | 5 | 5 | 5 | 3 | 12 | 4 | 34 | |
| 5 | 5 | 4 | 4 | off | 18 | 4 | 35 | |
| 6 | 5 | 6 | 5 | 4 | 13 | 4 | 37 | |
| 7 | 6 | 5 | 5 | 3 | 18 | 3 | 40 | |
| 8 | 6 | 6 | 6 | 6 | 13 | 5 | 42 | |
| 9 | 6 | 6 | 6 | 4 | 20 | 3 | 45 | |
| 10 | 6 | 6 | 6 | 6 | 13 | 5 | 42 | |
| 11 | 6 | 6 | 6 | 4 | 20 | 3 | 45 | |
| 12 | 6 | 6 | 6 | 6 | 15 | 5 | 42 | |
| 13 | 6 | 6 | 6 | 4 | 20 | 3 | 45 | |
| 14 | 6 | 6 | 6 | 6 | 13 | 5 | 42 | |
| 15 | 5 | 6 | 5 | 4 | 22 | 3 | 45 | |
| 16 | 5 | 5 | 4 | 3 | 15 | 3 | 35 | |
| 17 | 5 | 5 | 5 | off | 8 | 4 | 27 | |
| 18 | 4 | 4 | 3 | off | 3 | 26.2 | 14+race |
Competitive Runner Schedule
This last schedule is for those runners who have a lot of experience running, and have a lot of time and energy to dedicate to their training plan. Weekly mileage here starts at 42 miles per week and peaks at 60 miles per week.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| 1 | 6 | 5 | 6 | 5 | 15 | 5 | 42 | |
| 2 | 6 | 6 | 6 | 5 | 18 | 4 | 45 | |
| 3 | 6 | 6 | 6 | 4 | 20 | 5 | 47 | |
| 4 | 6 | 6 | 8 | 6 | 15 | 6 | 47 | |
| 5 | 6 | 6 | 6 | 6 | 20 | 6 | 50 | |
| 6 | 6 | 6 | 8 | 6 | 13 | 6 | 45 | |
| 7 | 8 | 8 | 8 | 6 | 20 | 5 | 55 | |
| 8 | 8 | 8 | 8 | 7 | 13 | 6 | 50 | |
| 9 | 8 | 8 | 8 | 8 | 20 | 8 | 60 | |
| 10 | 8 | 8 | 8 | 8 | 15 | 6 | 53 | |
| 11 | 8 | 8 | 8 | 8 | 22 | 6 | 60 | |
| 12 | 8 | 8 | 8 | 8 | 15 | 6 | 53 | |
| 13 | 8 | 8 | 8 | 8 | 23 | 5 | 60 | |
| 14 | 8 | 8 | 8 | 8 | 15 | 8 | 55 | |
| 15 | 8 | 7 | 6 | 6 | 22 | 6 | 55 | |
| 16 | 6 | 8 | 6 | 5 | 15 | 5 | 45 | |
| 17 | 6 | 6 | 6 | 5 | 8 | 4 | 35 | |
| 18 | 5 | 4 | 3 | off | 3 | 26.2 | 15+race |