How to Run a Marathon
Base Training schedule for Runners over 5 hours and First Timers





Marathon Training Schedule Phase 1 (Base training)
 
For runners over 5 hours
Total training 5 months.
See Workout Schedule for second 10 weeks 
 
Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
1 2 Miles 2 Miles Rest 2 Miles Rest 2 Miles Rest
2 4 Miles 2 Miles Rest 3 Miles Rest 2 Miles Rest
3 5 Miles 2 Miles Rest 3 Miles Rest 3 Miles Rest
4 6 Miles 2 Miles Rest 3 Miles Rest 3 Miles 3 Miles
5 6 Miles 3 Miles Rest 3 Miles Rest 3 Miles 3 Miles
6 7 Miles 3 Miles Rest 3 Miles Rest 4 Miles 3 Miles
7 7 Miles 3 Miles Rest 3 Miles Rest 4 Miles 4 Miles
8 7 Miles 3 Miles Rest 4 Miles Rest 3 Miles 3 Miles
9 8 Miles 3 Miles Rest 4 Miles Rest 3 Miles 3 Miles
10 8 Miles 3 Miles Rest 5 Miles Rest 3 Miles 4 Miles

First 14 weeks of a 6 month schedule



Time Based Charts


First ten weeks of a 6 month schedule

First 14 weeks of a 6 month schedule
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