Marathon Training Schedules

 

  

       

This page has a week by week summary of each of the schedules you will be following for each of the three levels of training:

Beginner

Intermediate

Advanced

 

 
 

 

1. Beginner Marathon Training Schedule

Here is the complete 18 week schedule you will be following for the Beginner program.

 

E - Easy Pace; HD - Hard Pace; HL - Hills; L - Long Slow Run; M - Marathon Pace; T - Tempo

 

Week

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Total

       1

5

 E

5

 HD

    -

R

5

E

    -

 R

7

L

   -

 R

22

       2

5

E

6

T

    -

R

5

E

    -

 R

8

L

   -

 R

24

       3

6

T

5

 E

    -

R

6

E

 -

 R

8

 L

-

 R

24

       4

5

 E

6

HD

    -

R

6

E

-

R

10

L

-

R

27

       5

5

T

6

E

-

R

4

HD

-

R

12

L

3

E

30

       6

6

H

5

E

-

R

4

T

-

R

12

L

3

E

30

       7

5

T

5

E

-

R

5

HD

-

R

13

L

3

E

31

       8

6

E

5

T

-

R

5

E

-

R

15

L

3

E

34

       9

6

E

6

T

-

R

6

HD

-

R

16

L

3

E

37

     10

4

H

5

E

5

T

4

E

-

R

18

L

4

E

40

     11

5

E

5

T

5

E

4

E

-

R

20

L

4

E

43

     12

5

E

5

T

5

E

4

E

-

R

18

L

5

E

42

     13

4

E

5

E

6

E

5

E

-

R

20

L

5

E

45

     14

5

E

5

T

-

R

5

E

-

R

15

L

5

E

35

     15

4

E

5

H

-

R

5

E

-

R

12

L

4

E

30

     16

4

T

5

E

-

R

5

E

-

R

10

L

-

R

24

     17

5

E

-

R

4

E

-

R

-

R

3

E

26.2

M

38.2

     18

Walk

 

Walk

 

3

E

Walk

 

4

E

Walk

 

-

R

7

                   Total Training Miles:    563

 

 
 

 

2. Intermediate Marathon Training Schedule

Here is the 18 week schedule you will be following for the Intermediate Level program.

 

   

Week

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Total

       1

5 E - R 5 T 5 E - R 8 L 4 E 27

       2

6 T - R 4 E 5 E - R 10 L 4 E 29

       3

6 M - R 5 E 6 T - R 11 L 4 E 32

       4

5 E - R 5 T 6 M - R 12 L 4 E 32

       5

6 T - R 6 E 6 HL - R 13 L 5 E 36

       6

5 HD 5 E 6 T 6 E - R 14 L 4 E 40

       7

7 M 6 E 6 HL 5 E - R 15 L 5 E 44

       8

6 T 7 E 7 HL 8 E - R 16 L 5 E 49

       9

6 M 6 E 7 T 7 E - R 18 L 5 E 49

     10

7 T 7 E 9 M 7 M - R 17 L 5 E 52

     11

8 M 8 M 9 E 5 M - R 20 L 5 E 55

     12

6 HD 7 E 7 M 6 M - R 19 L 5 E 50

     13

6 T 7 E 5 M 6 M - R 17 L 4 E 45

     14

5 M - R 7 E 4 M - R 21 L 4 E 41

     15

4 M - R 4 E 4 M - R 15 L 3 E 30

     16

4 M - R 4 E 4 M - R 10 L 3 E 25

     17

5

E

-

R

4

E

-

R

-

R

3

E

26.2

M

38.2

     18

Walk

 

Walk

 

3

E

Walk

 

Walk  

5

E

Walk  

8

                   Total Training Miles:  

 

 

 

3. Advanced Marathon Training Schedule

Here is the complete 18 week schedule you will be following for the Advanced Level program.

 

Week

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Total

       1

5 T 5 HL 5 E 5 T - R 9 L 4 E 33

       2

4 HL 5 T 5 E 5 E - R 12 L 4 E 35

       3

5 S 5 HL 6 T 6 E - R 14 L 4 E 40

       4

7 T 5 S 7 HL 8 E - R 13 L 5 E 45

       5

7 HL 7 T 5 S 6 E - R 16 L 4 E 45

       6

6 S 8 T 7 HL 8 E - R 16 L 5 E 50

       7

8 T 6 S 8 HL 10 E - R 14 L 6 E 52

       8

8 HL 9 T 7 S 8 E - R 17 L 6 E 55

       9

7 S 11 E 9 HL 10 E - R 16 L 6 E 59

     10

10 T 7 S 9 HL 10 E - R 18 L 6 E 60

     11

10 HL 10 E 10 T 7 E - R 20 L 6 E 63

     12

12 T 8 HL 10 T 9 E - R 19 L 7 E 65

     13

6 HL 6 E 5 S 10 E - R 20 L 8 E 55

     14

5 S - R 10 T 8 E - R 21 L 6 E 50

     15

5 S - R 7 T 7 E - R 15 T 6 E 40

     16

5 T - R 5 E 5 E - R 10 T 5 E 30

     17

5

T

-

R

4

E

-

R

-

R

3

E

26.2

M

38.2

     18

Walk

 

Walk

 

3

E

Walk

 

4

E

Walk

 

-

R

7

                   Total Training Miles:    563

 

 

 

Click to download our Free Marathon Race Strategies guide to running a successful marathon

 

 

 

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