Marathon Training Program for a Beginner
To read essential training information and an explanation of all the following workouts please click here
To increase your endurance for improved marathon training and a faster finishing time try a scientific sports drink that quickly converts your body fat into a source of energy.
It worked for gold medal winners in the womens' marathon at the Sydney and Athens Olympics. As a MarathonPal.com visitor you can receive a 15% discount and free shipping. More
| Wk 1 | MON | TUE | WED | THU | FRI | SAT | SUN | TOT | |
|---|---|---|---|---|---|---|---|---|---|
| Days to Race | 125 | 124 | 123 | 122 | 121 | 120 | 119 | ||
| Session Details | DAY OFF | AM: Run - recovery | AM: Run - medium long aerobic | Cross Train 45-60min | AM or PM: Run - aerobic finishing with 4x80m strides with a walk back for recovery | DAY OFF | AM: Run - long aerobic - 18 KM | Build | |
| Week 1 Duration | 0 | 30 | 50 | 0 | 45 | 0 | 105 | 3.83 hrs |
| Wk 2 | MON | TUE | WED | THU | FRI | SAT | SUN | TOT | |
|---|---|---|---|---|---|---|---|---|---|
| Days to Race | 118 | 117 | 116 | 115 | 114 | 113 | 112 | ||
| Session Details | DAY OFF | AM: Run - recovery | AM: Run - medium long aerobic | Cross Train 45-60min | AM or PM: Run - aerobic finishing with 5x80m strides with a walk back for recovery | DAY OFF | AM: Run - long aerobic - 20 KM | Build | |
| Week 2 Duration | 0 | 30 | 60 | 0 | 45 | 0 | 120 | 4.25 hrs |
| Wk 3 | MON | TUE | WED | THU | FRI | SAT | SUN | TOT | |
|---|---|---|---|---|---|---|---|---|---|
| Days to Race | 111 | 110 | 109 | 108 | 107 | 106 | 105 | ||
| Session Details | Cross Train 45-60min | AM: Run - recovery | AM: Run - medium long aerobic | Cross Train 45-60min | AM or PM: Run - aerobic finishing with 3x 100m strides with a walk back for recovery | DAY OFF | AM: Run - long aerobic - 23 KM | Moderate | |
| Week 3 Duration | 0 | 30 | 70 | 0 | 40 | 0 | 135 | 4.58 hrs |
| Week 4 | MON | TUE | WED | THU | FRI | SAT | SUN | TOT | |
|---|---|---|---|---|---|---|---|---|---|
| Days to Race | 104 | 103 | 102 | 101 | 100 | 99 | 98 | ||
| Session Details | DAY OFF | AM: Run - recovery + 4x 100m strides with a walk back for recovery | AM: Run - medium long aerobic | Cross Train 45-60min | AM or PM: Run - strength endurance 3x 90sec hard hill efforts with a jog back for recovery | DAY OFF | AM: Run - long aerobic - 17 KM | Recovery / Adaptation | |
| Week 4 Duration | 0 | 35 | 50 | 0 | 45 | 0 | 100 | 3.83 hrs |
| Week 5 | MON | TUE | WED | THU | FRI | SAT | SUN | TOT | |
|---|---|---|---|---|---|---|---|---|---|
| Days to Race | 97 | 96 | 95 | 94 | 93 | 92 | 91 | ||
| Session Details | Cross Train 45-60min | AM: Run - recovery + 5x 60m strides with a walk back for recovery | AM: Run - medium long aerobic | Cross Train 45-60min | AM or PM: Run - strength endurance 4x 90sec hard hill efforts with a jog back for recovery | DAY OFF | AM: Run - long aerobic - 25 KM | Moderate | |
| Week 5 Duration | 0 | 30 | 75 | 0 | 60 | 0 | 150 | 5.25 hrs |
| Week 6 | MON | TUE | WED | THU | FRI | SAT | SUN | TOT | |
|---|---|---|---|---|---|---|---|---|---|
| Days to Race | 90 | 89 | 88 | 87 | 86 | 85 | 84 | ||
| Session Details | DAY OFF | AM: Run - cruise intervals - 3x4min firm with a 2 min jog for recovery | AM: Run - medium long aerobic | Cross Train 45-60min | AM or PM: Run - strength endurance 3x 2min hard hill efforts with a jog back for recovery | DAY OFF | AM: Run - long aerobic - 20 KM | Easy | |
| Week 6 Duration | 0 | 40 | 80 | 0 | 50 | 0 | 120 | 4.83 hrs |
| Week 7 | MON | TUE | WED | THU | FRI | SAT | SUN | TOT | |
|---|---|---|---|---|---|---|---|---|---|
| Days to Race | 83 | 82 | 81 | 80 | 79 | 78 | 77 | ||
| Session Details | Cross Train 45-60min | AM: Run - cruise intervals - 5x3min firm with a 1 min jog for recovery | AM: Run - medium long aerobic | Cross Train 45-60min | AM or PM: Run - strength endurance 5x 90sec hard hill efforts with a jog back for recovery | DAY OFF | AM: Run - long aerobic - 28 KM | Hard | |
| Week 7 Duration | 0 | 45 | 70 | 0 | 60 | 0 | 165 | 5.67 hrs |
| Week 8 | MON | TUE | WED | THU | FRI | SAT | SUN | TOT | |
|---|---|---|---|---|---|---|---|---|---|
| Days to Race | 76 | 75 | 74 | 73 | 72 | 71 | 70 | ||
| Session Details | Easy Walk for 20-30mins to loosen up | AM: Run - recovery with 4X80min strides with a walk back for recovery | AM: Run - medium long aerobic | Cross Train 45-60min | AM or PM: Run - strength endurance 4x 2min hard hill efforts with a jog back for recovery | DAY OFF | AM: Run - long aerobic - 18 KM | Recovery / Adaptation | |
| Week 8 Duration | 0 | 35 | 60 | 0 | 50 | 0 | 105 | 4.17 hrs |
| Week 9 | MON | TUE | WED | THU | FRI | SAT | SUN | TOT | |
|---|---|---|---|---|---|---|---|---|---|
| Days to Race | 69 | 68 | 67 | 66 | 65 | 64 | 63 | ||
| Session Details | Cross Train 45-60min | AM: Run - cruise intervals - 5X2min firm with a firm jog for recovery | AM: Run - medium long aerobic | Cross Train 45-60min | AM or PM: Run - tempo/strength - 6min tempo then immediately into 3x90sec hard hill efforts with a jog back for recovery | DAY OFF | AM: Run - long aerobic - 30 KM | High Volume | |
| Week 9 Duration | 0 | 40 | 75 | 0 | 60 | 0 | 180 | 5.92 hrs |
| Week 10 | MON | TUE | WED | THU | FRI | SAT | SUN | TOT | |
|---|---|---|---|---|---|---|---|---|---|
| Days to Race | 62 | 61 | 60 | 59 | 58 | 57 | 56 | ||
| Session Details | Easy Walk for 20-30min to loosen up | AM: Run recov | AM: Run med long aerobic | Cross Train 45-60min | AM or PM: Run tempo/strength 10min tempo then immed into 3x2min hard hill efforts & jog back for recov | DAY OFF | AM: Run long aerobic 25k | Moderate | |
| Week 10 Duration | 0 | 30 | 90 | 0 | 70 | 0 | 150 | 5.67 hrs |
| Week 11 | MON | TUE | WED | THU | FRI | SAT | SUN | TOT | |
|---|---|---|---|---|---|---|---|---|---|
| Days to Race | 55 | 54 | 53 | 52 | 51 | 50 | 49 | ||
| Session Details | DAY OFF | Cross Train 45-60min | AM: Run - medium long aerobic | Cross Train 45-60min | AM or PM: Run - tempo/strength - 10min tempo then immediately into 3x90sec hard hill efforts with a jog back for recovery | DAY OFF | AM: Run - long aerobic - 23 KM | Recovery / Adaptation | |
| Week 11 Duration | 0 | 0 | 75 | 0 | 50 | 0 | 135 | 4.33 hrs |
| Week 12 | MON | TUE | WED | THU | FRI | SAT | SUN | TOT | |
|---|---|---|---|---|---|---|---|---|---|
| Days to Race | 48 | 47 | 46 | 45 | 44 | 43 | 42 | ||
| Session Details | Cross Train 45-60min | AM: Run - cruise intervals - 4x3min with a firm jog for recovery | AM: Run - medium long aerobic | Cross Train 45-60min | AM or PM: Run - tempo/strength - 10min tempo then immediately into 5x2min hard hill efforts with a jog back for recovery | DAY OFF | AM: Run - long aerobic - 35 KM | High Volume | |
| Week 12 Duration | 0 | 35 | 80 | 0 | 60 | 0 | 210 | 6.42 hrs |
| Week 13 | MON | TUE | WED | THU | FRI | SAT | SUN | TOT | |
|---|---|---|---|---|---|---|---|---|---|
| Days to Race | 41 | 40 | 39 | 38 | 37 | 36 | 35 | ||
| Session Details | Easy Walk for 20-30mins to loosen up | AM: Run - recovery | AM: Run - tempo - 2x8min firm with a 3min recovery jog, then aerobic | Cross Train 45-60min | AM or PM: Run - vO2 - 4x800m hard with a 2min recovery break | DAY OFF | AM: Run - long aerobic - 30 KM | Intensity Focus | |
| Week 13 Duration | 0 | 40 | 75 | 0 | 70 | 0 | 180 | 6.08 hrs |
| Week 14 | MON | TUE | WED | THU | FRI | SAT | SUN | TOT | |
|---|---|---|---|---|---|---|---|---|---|
| Days to Race | 34 | 33 | 32 | 31 | 30 | 29 | 28 | ||
| Session Details | DAY OFF | AM: Run - recovery | AM: Run - tempo - 2x15min firm with a 5min recovery jog | Cross Train 45-60min | AM or PM: Run - VO2 - 6x600m hard with a 90sec recovery break | DAY OFF | AM: Run - long aerobic - 18 KM | Recovery / Adaptation | |
| Week 14 Duration | 0 | 30 | 70 | 0 | 50 | 0 | 105 | 4.25 hrs |
| Week 15 | MON | TUE | WED | THU | FRI | SAT | SUN | TOT | |
|---|---|---|---|---|---|---|---|---|---|
| Days to Race | 27 | 26 | 25 | 24 | 23 | 22 | 21 | ||
| Session Details | Cross Train 45-60min | AM: Run - recovery | AM: Run - 3x12min firm with a 4min recovery jog | Cross Train 45-60min | AM or PM: Run - VO2 - 4x 1000min hard with a 2min recovery break | DAY OFF | AM: Run - long aerobic - 35 KM | Volume Overload | |
| Week 15 Duration | 0 | 40 | 80 | 0 | 60 | 0 | 210 | 6.50 hrs |
| Week 16 | MON | TUE | WED | THU | FRI | SAT | SUN | TOT | |
|---|---|---|---|---|---|---|---|---|---|
| Days to Race | 20 | 19 | 18 | 17 | 16 | 15 | 14 | ||
| Session Details | Easy Walk for 20-30mins to loosen up | AM: Run - recovery | AM: Run - tempo - 2x 20min firm with a 6min recovery jog | Cross Train 45-60min | AM or PM: Run - vO2 - 6x 800m hard with a 2min recovery break | DAY OFF | AM: Run - long aerobic - 28 KM | Intensity Focus | |
| Week 16 Duration | 0 | 30 | 75 | 0 | 60 | 0 | 165 | 5.50 hrs |
| Week 17 | MON | TUE | WED | THU | FRI | SAT | SUN | TOT | |
|---|---|---|---|---|---|---|---|---|---|
| Days to Race | 13 | 12 | 11 | 10 | 9 | 8 | 7 | ||
| Session Details | DAY OFF | AM: Run - recovery | AM: Run - tempo - 3x 10min firm with a 4min recovery jog | DAY OFF | AM or PM: Run - VO2 - 10x 400m hard with a 60sec recovery break | DAY OFF | AM: Run - long aerobic - nice & easy even if you feel cood - 16 KM | Moderate Taper | |
| Week 17 Duration | 0 | 30 | 80 | 0 | 60 | 0 | 90 | 4.33 hrs |
| Week 18 | MON | TUE | WED | THU | FRI | SAT | SUN | TOT | |
|---|---|---|---|---|---|---|---|---|---|
| Days to Race | 6 | 5 | 4 | 3 | 2 | 1 | 0 | ||
| Session Details | DAY OFF | AM: Run - recovery | AM: Run - tempo - 1x 10min firm effort | DAY OFF | AM: Run - preparation - easy, flat, low intensity run. Include 4x 30sec firm efforts. 2min recovery jog | DAY OFF | Race Day | Taper | |
| Week 18 Duration | 0 | 30 | 50 | 0 | 35 | 0 | ???? | 1.92 hrs |
Are you finding your marathon training tough?We can help to increase your energy and endurance by tapping into your body's most abundant and underutilized source of energy - fat.
Fat? That's right, fat. Olympic gold medal marathoners used this scientific sports drink to quickly convert their body fat into fuel. To learn how it can help your marathon training click hereFor a limited time MarathonPal.com visitors can buy this legal performance boost online and receive a 15% discount plus free shipping and a money back guarantee
To buy Hornet Juice now and receive a 15% discount click here