This is your first marathon, and your goal is to finish. This program
assumes that you've been running at least 12-15 miles a week for several months.
Article from Runner’s World Online.
Congratulations! Committing to run the marathon is a big step, and one that will
take you on a journey unlike any you've experienced before.
But have no fear. There are a lot of miles between that first step and crossing
the finish line, and the editors of Runner's World are with you every step of the way.
This training schedule has been designed specifically for you, the beginning marathoner.
It's easy to see how many miles you need to run and how hard you will run them day
by day. There's no guesswork. Just follow the program and you'll arrive at the starting
line well prepared on marathon morning.
Remember: This is your first marathon, so your goal should be to finish--that's
accomplishment enough. This schedule assumes that you've been running at least
12-15 miles a week for several weeks.
|
Week 1 = 15 MILES
|
|
|
|
|
|
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
3-EZ
|
4-EZ
|
R/XT
|
4-EZ
|
R
|
4-EZ
|
R/XT
|
|
Week 2 = 16 MILES
|
|
|
|
|
|
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
3-EZ
|
4-EZ
|
R/XT
|
4-EZ
|
R
|
5EZ
|
R/XT
|
|
Week 3 = 18 MILES
|
|
|
|
|
|
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
3-EZ
|
5-EZ
|
R/XT
|
4-EZ
|
R
|
6-EZ
|
R/XT
|
|
Week 4 = 15 MILES
|
|
|
|
|
|
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
3-EZ
|
3-EZ
|
R/XT
|
3-EZ
|
3-EZ
|
3-EZ
|
R/XT
|
|
Week 5 = 22 MILES
|
|
|
|
|
|
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
3-EZ
|
5-EZ
|
3-EZ
|
4-EZ
|
R
|
7-EZ
|
R/XT
|
|
Week 6 = 24 MILES
|
|
|
|
|
|
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
3-EZ
|
5-EZ
|
2-EZ
|
6-EZ
|
R
|
8-EZ
|
R/XT
|
|
Week 7 = 26 MILES
|
|
|
|
|
|
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
3-EZ
|
6-EZ
|
R/XT
|
4-EZ
|
3-EZ
|
R
|
10-LSD
|
|
Week 8 = 20 MILES
|
|
|
|
|
|
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
R
|
4-EZ
|
4-EZ
|
R/XT
|
4-EZ
|
R
|
8-LSD
|
|
Week 9 = 27 MILES
|
|
|
|
|
|
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
R/XT
|
4-EZ
|
7-EZ
|
R
|
4-EZ
|
R
|
12-LSD
|
|
Week 10 = 24 MILES
|
|
|
|
|
|
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
R/XT
|
R/XT
|
7-EZ
|
3-EZ
|
4-EZ
|
R
|
10-LSD
|
|
Week 11 = 26 MILES
|
|
|
|
|
|
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
R
|
R/XT
|
7-EZ
|
R/XT
|
3-EZ
|
R
|
16-LSD
|
|
Week 12 = 11 MILES
(Plus Race)
|
|
|
|
|
|
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
R
|
R/XT
|
3-EZ
|
8-EZ
|
R
|
R
|
RACE*
|
|
Week 13 = 32 MILES
|
|
|
|
|
|
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
R
|
5-EZ
|
3-EZ
|
R/XT
|
4-EZ
|
R
|
20-LSD
|
|
Week 14 = 28 MILES
|
|
|
|
|
|
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
3-EZ
|
8-EZ
|
R
|
4-EZ
|
R
|
13-LSD
|
R
|
|
Week 15 = 24 MILES
|
|
|
|
|
|
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
3-EZ
|
5-EZ
|
R
|
4-EZ
|
3-EZ
|
9-LSD
|
R
|
|
Week 16 = 13 MILES + 26.2
|
|
|
|
|
|
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
3-EZ
|
3-EZ
|
R
|
5-EZ
|
2-EZ
|
R
|
26.2-RACE
|
Glossary of Training Terms and Symbols
- R: Rest day. Do no running or other strenuous physical activity.
- EZ: An easy or recovery run done at a comfortable pace.
- XT: Cross training that can include any one of a number of low-impact
sports (i.e. bicycling, swimming, hiking, exercise machines, weight training)
that burn calories and provide cardiovascular benefits while giving you a
physical and mental break from running.
- LSD: Long, slow distance runs of 1 1/2 to 3 hours in duration. These
runs may include brief breaks for walking, stretching, hydrating, and
bathroom visits. Beginners often cover these runs at their goal
marathon pace, or slightly slower.
- RACE: Occasional racing improves your fitness, and accustoms you
to the realities of race day. Choose a race
which will work on your foot speed and turnover--most likely a 5K or 10K.
Reviewed by: Amy Fletcher, M.S., ACSM-certified, CSCS.
Fitness Specialist, Health Iowa/Student Health Service
Reviewed by: Sarah Hansen, MA, CHES (Certified
Health Education Specialist), Health Iowa Coordinator
February 11, 2005