Week-by-week Marathon Training Plan

Get your marathon training off to a flying start with this week-by-week plan

week-by-week-marathon-training-plan_45528

WEEK 1

Advertisement

Day 1: Gentle 3-4 mile jog
Day 2: Rest
Day 3: Gentle 3-4 mile *Fartlek
Day 4: Rest
Day 5: 30 min walk/jog
Day 6: Rest
Day 7: Easy 4-5 mile jog

WEEK 2

Day 1: Gentle 3 mile jog
Day 2: Rest
Day 3: 3 mile **Tempo run
Day 4: Rest
Day 5: 40 min jog and walk
Day 6: Rest
Day 7: Easy 6 mile

WEEK 3

Day 1: Rest
Day 2: Rest
Day 3: 4 mile Fartlek
Day 4: Rest
Day 5: 5 mile easy jog
Day 6: Rest 
Day 7: Easy 6-7 mile jog

WEEK 4

Day 1: Gentle 3 mile or rest
Day 2: Rest
Day 3: 30 min hill session
Day 4: Rest
Day 5: 3 mile easy jog
Day 6: Rest
Day 7: Easy 7-8 mile

WEEK 5

Day 1: Gentle 3 mile or rest
Day 2: Rest
Day 3: 3-4 mile Tempo run
Day 4: Rest
Day 5: 4 mile jog
Day 6: Rest
Day 7: Easy 8 mile

WEEK 6

Day 1: Rest
Day 2: Rest
Day 3: 30 min Hill session
Day 4: Rest
Day 5: Cross train
Day 6: Rest
Day 7: Easy 8-9 mile run

WEEK 7

Day 1: Rest
Day 2: Rest
Day 3: Cross train
Day 4: Rest
Day 5: 45 min Fartlek
Day 6: Rest
Day 7: 10 mile jog

WEEK 8

Day 1: Rest or 3 mile easy jog
Day 2: Rest
Day 3: 4 mile Tempo run
Day 4: Rest
Day 5: 5 mile jog
Day 6: Rest
Day 7: 10-11 mile jog

WEEK 9

Day 1: Rest or easy 3 mile jog
Day 2: Rest
Day 3: 5 mile hard Fartlek
Day 4: Rest
Day 5: 4 mile jog
Day 6: Rest
Day 7: 11-12 mile jog 

WEEK 10

Day 1: Rest or easy 4 mile jog
Day 2: Rest
Day 3: Hard hill session
Day 4: Rest
Day 5: 4 mile jog
Day 6: Rest
Day 7: 13-14 mile jog – walk if needed

WEEK 11

Day 1: Rest
Day 2: Rest
Day 3: 5 mile Tempo run
Day 4: Rest
Day 5: 6 mile run
Day 6: Rest
Day 7: 14-15 mile run – try not to walk

WEEK 12

Day 1: Rest or easy 4 mile jog
Day 2: Rest 
Day 3: Hills/Fartlek – hard
Day 4: Rest
Day 5: Cross train or 6 mile
Day 6: Rest
Day 7: 16-17 mile jog – walk if needed

WEEK 13

Day 1: Rest or easy 4 mile
Day 2: Rest
Day 3: 5 mile Tempo run
Day 4: Rest
Day 5: Cross train or 6 mile
Day 6: Rest
Day 7: 18-20 mile jog – walk if needed

WEEK 14

Day 1: Rest
Day 2: Rest
Day 3: 4-5 mile Fartlek
Day 4: Rest
Day 5: Cross train or 6 mile 
Day 6: Rest
Day 7: 10 mile with quick spurts

WEEK 15

Day 1: Rest or easy 5 mile jog
Day 2: Rest
Day 3: 5 miles at race pace
Day 4: Rest
Day 5: Cross train or 6 mile
Day 6: Rest
Day 7: 6 miles at race pace

WEEK 16

Day 1: Gentle 3 mile or rest
Day 2: Rest
Day 3: Gentle 3 mile
Day 4: Rest
Day 5: Gentle 3 mile
Day 6: Rest
Day 7: RACE DAY!

* Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training.

**Tempo runs are an excellent way for runners to build speed and strength. They’re runs that are done at a steady effort level, usually just a little slower than your 10K race pace.

Key points on how to use the beginner’s timetable

  • Remember that it is just a guide, you do not necessarily have to follow it word for word.
  • Never run if you are carrying an injury, it’ll make only it worse. If an injury persists, seek professional advice.
  • Don’t feel guilty if you miss the odd run. Life has a pleasant or sometimes unpleasant habit of getting in the way of training. 
  • If you miss a week or two of training however, go back a week or so in the timetable and build your fitness levels back up again.

Written by Graeme Hilditch for Tommy’s Let’s Run

Visit the MFM forums to get chatting with other potential runners and share advice, experiences and tips

Feeling inspired? Why not read more to help you on your way to race success…

Advertisement

Comments ()

Please read our Chat guidelines.