Beginner Marathon Training Schedule

Week	Sunday	Rest of Week	Total Mileage
		BASE
1	6	14-20	20-26
2	7	14-20	21-27
3	7	14-20	21-27
4	9	20-26	29-35
5	9	20-26	29-35
6	11	20-26	31-37
7	9	17-23	26-32
		STRENGTHENING
8	13	20-26	33-39
9	11	22-28	33-39
10	13	22-28	35-41
11	15	20-26	35-41
12	17	22-28	39-45
13	15	24-30	39-45
		SHARPENING
14	13	28-34	41-47
15	15	22-28	37-43
16	20	18-24	38-44
		TAPERING
17	15	18-24	33-39
18	13	13-19	26-32
19	11	10-16	21-27
		MARATHON !!!

Your weekly mileage (excluding your long run) should consist of 5 days running and one rest day. 50% of your mileage should be divided over two days and the other 50% should be divided over the remaining 3 days.

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