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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