How to Run a Marathon

Quick Start

Want to jump right into training? This page is for you. We will cover a 20-week program that is divided into two phases.



Please note that all runs, unless otherwise noted, are meant to be done at an easy pace.

The First Phase is the Base training where we establish your base.

For new runners click on the link Running efficently. Learn how you can take at least 30 minutes off your time without running harder.  Running Efficiently


For additional information click on the links within the charts


Click here for Time Based charts


Marathon Training Schedule Phase 1 (Base training)
Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
1 3 Miles 2-3 miles Rest 2-3 miles Rest 2-3 miles Rest
2 4 Miles 2-3 miles Rest 3-4 miles Rest 2-3 miles Rest
3 6 Miles 2-3 miles  Rest 3-4 miles Rest 3-4 miles Rest
4 6 Miles 2-3 miles Rest 4-5 miles Rest 3-4 miles 3-4 miles
5 8 Miles 3-4 miles Rest 4-5 miles Rest 3-4 miles 3-4 miles
6 8 Miles 3-4 miles Rest 6-7 miles Rest 3-4 miles
3-4 miles
7 9 Miles 3-4 miles Rest 6-7 miles  Rest 3-4 miles 3-4 miles
8 9 Miles 3-4 miles Rest 6-7 miles Rest 3-4 miles 4-5 miles
9 10 Miles 3-4 miles Rest 7-8 miles  Rest 3-4 miles 4-5 miles
10 10 Miles 3-4 miles Rest 6-7 miles Rest 3-4 miles 4-5 miles



Marathon Training Schedule Phase 2 (Workout training)
Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
11 12 Miles 3-4 miles 5-6 miles  3-4 miles 5-6 miles Rest 3-4 miles
12 12 Miles 3-4 miles 5-6 miles 3-4 miles 5-6 miles Hills Rest 3-4 miles
13 12 Miles 3-4 miles Speed Workout 5-6 miles 7 miles Rest 3-4 miles
14 14 Miles  3-4 miles Speed Workout 4-5 miles 5-6 miles Hills Rest 3-4 miles
15 14 Miles  3-4 miles Speed Workout
W/O #3
5-6 miles 7 miles Rest 4-5 miles
16 14-16 miles 3-4 miles 45 mins 60 mins 20-mins Rest 4-5 miles
17 14-16 Miles 3-4 miles 45 mins Hills 60 mins 60 mins Rest 4-5 miles
18

 14 Miles

3-4 miles 60 mins 45 mins 60 mins Rest 3-4 miles
19 9 Miles  3-4 miles Rest 60 mins 45 mins Rest 20- mins
20 60 mins 3-4 miles 45 mins 2-3 miles  Rest 30-min Marathon


I strongly suggest that you explore all the other parts of this site. Once you gain an  greater understanding  on the nuances of the long run, base training and other aspects of running, you will be better able to tailor your workouts to best suit your individual needs.   


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