Marathon Training Schedule - Advanced Level

Week  #  2



Marathon Training Tip Of The Week: - Running Smart...

During the course of a typical 16 week marathon training program you will run 600 - 800 miles depending on your training level! This is over 35 miles per week and your chances of getting injured are much higher than during your regular running. You should aim to avoid injury at all costs because it will seriously disrupt your training schedule. If you are beginning to hurt during a training run, don’t be afraid to slow down or walk. Avoid the pressure of ‘keeping up’ if you are running with others. Read our article on avoiding injuries now, right at the start of your training program.



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


Marathon Training Schedule: Week 2

Welcome to week # 2 of your training program. Hopefully you will be settling in to the idea of following a regular marathon training program. The results will start to show in a few weeks and will definitely help you succeed on marathon day.




Advanced Level Level: Week 2 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
4 HL 5 T 5 E 5 E Rest 12 L 4 E 35

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


This week will have the same mileage as week 1 but with a longer LSD run.  Remember that this program is difficult and it is your responsibility to be well rested and adequately prepared nutritionally.

Below are the suggested day-by-day training goals for this week's training. Don't worry if you have to miss a day, or make adjustments. This is an 18 week program and you have plenty of time to get back on track.




Week 2 Daily Training Schedule



Day 1:
A 4 mile hills workout. Your effort should equate to an easy day on flat ground or a moderate effort on hilly terrain.

Day 2:
A tempo run of 5 miles. You should be able to handle it with ease. Stretch after.

Day 3:
This is an easy 5 miles and please treat it that way.

Day 4:
Wow, another easy 5 miler. Your batteries should be starting to recharge nicely.

Day 5:
Rest day. Stretch lightly and an easy walk would be a good plan.

Day 6:
Today is a Long Slow Distance run of 12 miles. Gentle pace please.

Day 7:
A recovery run of 4 miles to takes some of the stiffness out of your body. Finish off with a good light stretch, a large OJ or beer and a hot bath. You deserve it.


Marathon Program Training Tips

  • Follow the program! As you start out you’ll be Gung Ho… resist the temptation to do too much at the beginning. Your goals in the first few weeks are to settle into a regular training routine, and start to increase your long run distance. It’s best to increase your miles gradually as described in this training program. If you miss a day don’t worry about catching up. There is plenty of flexibility in a 16 week marathon training program.
  • Relax! In most sports you are going to perform better if you are relaxed, both mentally and physically.Look at the lead pack of any major marathon – do they look like they are working as hard as they really are? No - they have settled into a steady relaxed pace, (albeit at 5 minutes per mile!). As you run, try to consciously relax your neck, arms, hands and legs. You will run much more smoothly and easily.



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