How to Run a Marathon

Quick Start Time based


Time based Charts


Please note: Mileage Charts and Time based charts may not correlate exactly due to the different running style of each individual. It is our recomendation to use Time based charts. For advanced runners click here to find charts more appropraite for your level. ( Base Training Charts)




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.




Marathon Training Schedule Phase 1 (Base training)

Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
1 30mins 20-30mins Rest 20-30 mins Rest 20-30mins Rest
2 45 mins 20-30mins Rest Rest Rest 20-30mins Rest
3 60 mins 20-30mins Rest 20-30mins Rest 20-30mins Rest
4 60 mins 20-30mins Rest 45 mins Rest 20- 30mins 30mins
5 75 mins 20-30mins Rest 60 mins Rest 20- 30mins 30mins
6 75 mins 20-30mins Rest 60 mins Rest 20- 30mins
30mins
7 90 mins 20-30mins Rest 20-30mins Rest 20-30mins 30mins
8 90 mins 20-30mins Rest 45 mins 20-30mins Rest 45 mins
9 2 Hrs 20-30mins Rest 60 mins 20-30mins Rest 45 mins
10 2 hrs 20-30mins 20-30mins 45 mins 20-30mins Rest 45 mins



Marathon Training Schedule Phase 2 (Workout training)
Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
11 2 hours 20-mins 45 mins 20-mins 45 mins Rest 20-45 mins
12 2 hours 20-mins 45 mins 20-mins 45 mins Hills Rest 20-45 mins
13 2 hours 20-mins Speed Workout 60 mins 60 mins Rest 20-45 mins
14 2 Hours
20 mins
20-mins Speed Workout 45 mins 60 mins
Hills
Rest 20-45 mins
15 2 Hours
20 mins
20-mins Speed Workout
W/O #3
60 mins 60 mins Rest 45 mins
16 14-16 miles 20-mins 45 mins 60 mins 20-mins Rest 25-50 mins
17 14-16 Miles 20-mins 45 mins Hills 60 mins 60 mins Rest 20-45 mins
18 14-18 Miles 20-mins 60 mins 45 mins 60 mins Rest 45 mins
19 1 hour 45 mins 20-mins Rest 60 mins 45 mins Rest 20- mins
20 60 mins 20-mins 45 mins 45 mins 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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