Full Marathon Training Schedule

BEGINNER MARATHON TRAINING PROGRAM (this is the program I followed before my first marathon)

Without question, the most important area one should focus upon prior to beginning marathon training is to safely build a mileage base. I believe that one should be running four to five days a week with minimum mileage totals of 25 miles per week before considering training for a marathon. From that point, long run and weekly mileage can be added in small increments.

Marathon Training Schedule

Week# Sun. Mon. Tue. Wed. Thu. Fri. Sat. Total
1 10 Rest 6 8 6 Rest 4 34
2 12 Rest 6 8 6 Rest 4 36
3 6 Rest 4 Rest 4 Rest 4 18
4 14 Rest 6 8 6 Rest 4 38
5 16 Rest 6 8 6 Rest 5 41
6 18 Rest 6 8 6 Rest 5 43
7 6 Rest 5 Rest 5 Rest 4 20
8 20 Rest 5 7 6 Rest 4 42
9 14 Rest 6 8 6 Rest 4 38
10 7 Rest 5 Rest 6 Rest 4 22
11 21 Rest 5 7 6 Rest 4 43
12 14 Rest 6 8 6 Rest 4 38
13 8 Rest 6 Rest 6 Rest 4 24
14 22-23 Rest 5 7 6 Rest 5 45-46
15 12 Rest 6 8 6 Rest 4 36
16 14 Rest 7 Rest 5 Rest 4 30
17 10 Rest 6 Rest 4 Rest 1-2 Opt. 20-22
18 26.2
Marathon
Rest Rest Rest Rest Rest Rest 26.2
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5 Responses

  1. Just curious- Did you do any speed work? Thanks 🙂

    • I followed the schedule as is and I didn’t do any speedwork but everytime I run I always do negative splits. So if I had to run 10 miles then I would force myself to run faster every mile (even if it was only a few seconds) And then sometimes on the shorter runs I would do intervals. Like if it was 6 miles I would run the first 2 at a faster pace, then run the next 2 a little slower and then pick it up for the last 2 miles. Does that help?

  2. I love your training schedule! Thank you for posting this!

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