How to Run a Marathon

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Base Training schedules for Runners under 5 hours

 First ten weeks of a 5 month schedule.
See Workout Schedule for second 10 weeks.


Marathon Training Schedule Phase 1 (Base training) For runners with a projected marathon time under 5 hours.

Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
1 3 Miles 2-3 Miles Rest 3 Miles Rest 3 Miles Rest
2 5 Miles  2-3 Miles Rest 3 Miles Rest 3 Miles Rest
3 6 Miles 2-3 Miles   Rest 4 Miles Rest 3 Miles Rest
4 6 Miles 2-3 Miles  Rest 4 Miles Rest 3 Miles 3 Miles
5 7 Miles 2-3 Miles  Rest 5 Miles Rest 3 Miles 3 Miles
6 7 Miles 2-3 Miles Rest 5 Miles  Rest 3 Miles 3 Miles
7 7 Miles 2-3 Miles Rest 3 Miles Rest 3 Miles 4 Miles
8 7 Miles 2-3 Miles Rest 4 Miles Rest 3 Miles 4 Miles
9 9 Miles 2-3 Miles  Rest 5 Miles Rest 3 Miles 3 Miles
10 9 Miles 2-3 Miles  Rest 4 Miles Rest 3 Miles 4 Miles
 

First 14 weeks of a 6 month schedule


Time Based Charts

First 10 weeks of a 5 month schedule


First 14 weeks of a 6 month schedule


 
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