» MARATHON TRAINING SCHEDULE Running a marathon is a big decision for any runner. Therefore, be positive that you are really sure this is something you want to do before you tackle this schedule. If this is your first attempt at the 26.2 mile distance, you will need to be running at least three miles a day to start this training. You should have been running at least a year, two years is recommended. As you move through the schedule try not to miss the long run. It is the most important aspect of training for a marathon. The longest run you should do prior to race day is twenty miles.
Running over this distance in training is too risky for injury, plus saving the thrill of running the 26.2 mile distance for the race can be very gratifying. The days of the week can be rotated to fit your schedule. The schedule is twenty weeks leading up to the marathon. The last two weeks before the race are designed to let you rest and build up your strength for the big day. Not resting in the last ten days before a marathon is the biggest mistake that new runners make. Good luck!
WEEK
MON
TUE
WED
THUR
FRI
SAT
SUN
TOTAL
1
REST
3 MILES
3 MILES
3 MILES
REST
3 MILES
4 MILES
16
2
REST
3 MILES
3 MILES
3 MILES
REST
3 MILES
5 MILES
17
3
REST
3 MILES
4 MILES
3 MILES
REST
3 MILES
5 MILES
18
4
REST
3 MILES
4 MILES
3 MILES
REST
3 MILES
6 MILES
19
5
REST
3 MILES
4 MILES
3 MILES
REST
3 MILES
7 MILES
20
6
REST
3 MILES
4 MILES
3 MILES
REST
3 MILES
8 MILES
21
7
REST
3 MILES
5 MILES
3 MILES
REST
3 MILES
9 MILES
23
8
REST
3 MILES
5 MILES
3 MILES
REST
3 MILES
10 MILES
24
9
REST
3 MILES
5 MILES
3 MILES
REST
3 MILES
11 MILES
25
10
REST
3 MILES
5 MILES
3 MILES
REST
3 MILES
12 MILES
26
11
REST
3 MILES
5 MILES
3 MILES
REST
3 MILES
13 MILES
27
12
REST
3 MILES
5 MILES
3 MILES
REST
3 MILES
14 MILES
28
13
REST
3 MILES
6 MILES
3 MILES
REST
3 MILES
15 MILES
30
14
REST
3 MILES
6 MILES
3 MILES
REST
3 MILES
16 MILES
31
15
REST
3 MILES
6 MILES
3 MILES
REST
3 MILES
17 MILES
32
16
REST
3 MILES
6 MILES
3 MILES
REST
3 MILES
18 MILES
33
17
REST
3 MILES
6 MILES
3 MILES
REST
3 MILES
19 MILES
34
18
REST
3 MILES
7 MILES
3 MILES
REST
3 MILES
20 MILES
36
19
REST
3 MILES
5 MILES
3 MILES
REST
3 MILES
12 MILES
26
20
REST
3 MILES
3 MILES
REST
REST
RACE
REST
32.2
REST
REST
REST
REST
3 MILES
3 MILES
3 MILES
9
REST
3 MILES
3 MILES
3 MILES
REST
3 MILES
5 MILES
17
POST RACE POST RACE
05