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Marathon Training Schedule
Written by Randy Accetta
Note: This 14 week training schedule is designed for a novice-- runners who are used to running under 25 miles a week on a regular basis.
Goal for Week 14: At this baseline point, you should be able to run between 3-5 miles (or 25-50 minutes) at a time, 3 days a week. On Saturday you will try to do a long run of 10 miles. If you run at the low end of the recommended mileage, you will cover 18 miles this week; at the high end, you will cover 25.
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Week 14 |
Suggested Mileage |
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Monday |
3-5 |
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Tuesday |
3-5 |
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Wednesday |
rest |
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Thursday |
3-5 |
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Friday |
rest |
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Saturday |
9-10 |
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Sunday |
rest |
Goal for Week 13: This week, you will want to run between 3-5 miles (or 25-50 minutes) at a time, 3 days a week. On Saturday you will try to do a long run of 10 - 11 miles. If you run at the low end of the recommended mileage, you will cover 19 miles this week; at the high end, you will cover 26.
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Week 13 |
Suggested Mileage |
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Monday |
3-5 |
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Tuesday |
3-5 |
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Wednesday |
rest |
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Thursday |
3-5 |
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Friday |
rest |
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Saturday |
10-11 |
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Sunday |
rest |
Goal for Week 12: On Tuesday and Thursday, your goal is to run a mile or so more than you have been. Still only run 3-5 miles on Monday. On Saturday you will try to do a long run of 11-12 miles. Remember that the long run is the key to the week's success. Make sure you can complete at least 90-105 minutes of running.
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Week 12 |
Suggested Mileage |
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Monday |
3-5 |
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Tuesday |
4-5 |
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Wednesday |
rest |
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Thursday |
4-5 |
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Friday |
rest |
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Saturday |
11-12 |
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Sunday |
rest |
Goal for Week 11: You are still running 3-5 miles (or 25-50 minutes) at a time, 3-4 days a week. On Saturday you will try to do a long run of 12-13 miles. Again, the long run is key, it will probably take you close to two hours to complete 12 miles.
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Week 11 |
Suggested Mileage |
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Monday |
3-5 |
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Tuesday |
4-5 |
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Wednesday |
rest |
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Thursday |
4-5 |
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Friday |
rest |
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Saturday |
12-13 |
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Sunday |
rest |
Goal for Week 10: Now we will try something different. On Tuesday and Thursday, you should try to add another two miles to your normal run. So you will run once for between 3-5 miles, and twice a week for 5-7 miles. Your long run this weekend will not be demanding in fact, it will be a rest week for you and you should run for only 90 minutes. Your mileage should be between 24 and 28 miles this week.
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Week 10 |
Suggested Mileage |
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Monday |
3-5 |
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Tuesday |
5-7 |
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Wednesday |
rest |
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Thursday |
5-7 |
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Friday |
rest |
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Saturday |
90 minutes |
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Sunday |
rest |
Goal for Week 9: On Tuesday and Thursday, you should stay at 5-7 miles. Continue to do your easy short run on Monday. We will add to your long run this week: your goal is to do 14-15 miles this weekend. This long effort will be demanding, so make certain that you eat and drink well: carbohydrates, energy drinks, and water. Your mileage will be between 29 - 34 this week.
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Week 9 |
Suggested Mileage |
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Monday |
3-5 |
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Tuesday |
5-7 |
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Wednesday |
rest |
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Thursday |
5-7 |
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Friday |
rest |
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Saturday |
14-15 |
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Sunday |
rest |
Goal for Week 8: On Tuesday and Thursday, you should stay at 5-7 miles, with your same short run on Monday. We will continue to add to your long run: this weekend, try to run 15 or 16 miles. This may take close to 2 1/2 hours, so give yourself plenty of time. Again, make certain that you eat and drink well: carbohydrates, energy drinks, and water. Your mileage will be between 30 and 35 this week.
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Week 8 |
Suggested Mileage |
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Monday |
3-5 |
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Tuesday |
5-7 |
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Wednesday |
rest |
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Thursday |
5-7 |
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Friday |
rest |
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Saturday |
15-16 |
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Sunday |
rest |
Goal for Week 7: This is a rest week. On Tuesday and Thursday, you should run 5-7 miles, while Monday should only be 3-5 miles. To help you recover from the previous long runs and to help you prepare for next week's long run, this week's long run will be shortened to only 90 minutes this week, approximately 9-10 miles. Your mileage will be lower than it has been this week, between 24 and 29 miles.
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Week 7 |
Suggested Mileage |
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Monday |
3-5 |
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Tuesday |
5-7 |
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Wednesday |
rest |
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Thursday |
5-7 |
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Friday |
rest |
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Saturday |
9-10 |
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Sunday |
rest |
Goal for Week 6: This will be a big week. Your long effort on Saturday will be the longest one so far, 16-17 miles if possible. Still, on Monday run easy 3-5 miles, and on Tuesday and Thursday maintain your 5-7 mile runs. If you can do 16 miles this week, you will be able to complete the marathon in relative ease next month! Your mileage will be higher than normal this week: 31-36 miles.
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Week 6 |
Suggested Mileage |
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Monday |
3-5 |
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Tuesday |
5-7 |
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Wednesday |
rest |
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Thursday |
5-7 |
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Friday |
rest |
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Saturday |
16-17 |
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Sunday |
rest |
Goal for Week 5: This is another rest week. Run between 3-5 miles a day throughout the work week, and no more than 90 minutes on the weekend. The goal is to let your body recover from the demands of last weekend, and to prepare yourself for next week's challenges.
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Week 5 |
Suggested Mileage |
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Monday |
3-5 |
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Tuesday |
3-5 |
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Wednesday |
rest |
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Thursday |
3-5 |
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Friday |
rest |
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Saturday |
90 minutes |
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Sunday |
rest |
Goal for Week 4: This is the most demanding long effort of the training program. Once you have achieved 16-17 miles at least once, you will complete the marathon. But being able to run 19 or 20 miles will make your marathon experience a lot more enjoyable! Maintain your typical weekly schedule, but prepare well for your long run this weekend.
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Week 4 |
Suggested Mileage |
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Monday |
3-5 |
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Tuesday |
3-5 |
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Wednesday |
rest |
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Thursday |
3-5 |
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Friday |
rest |
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Saturday |
20 |
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Sunday |
rest |
Goal for Week 3: You are now done with the heavy-lifting! We will begin a tapering phase now, where you let yourself recover from the long efforts of the past month. If you did not do the long run last weekend, you can still make it up this weekend. However, if you did do 18-20 miles last weekend, we do NOT recommend doing another long effort his weekend in fact, we want you to run less mileage during the week, so cut back on your daily training.
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Week 3 |
Suggested Mileage |
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Monday |
3-5 |
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Tuesday |
3-5 |
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Wednesday |
rest |
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Thursday |
6-7 |
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Friday |
rest |
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Saturday |
90 minutes |
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Sunday |
rest |
Goal for Week 2: Again, we want to start resting and preparing for your big race next weekend. Cut back on your weekly running a little bit, and do NOT do a long run. Relax, jog, and revel in your new fitness.
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Week 2 |
Suggested Mileage |
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Monday |
3-5 |
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Tuesday |
3-5 |
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Wednesday |
rest |
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Thursday |
3-5 |
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Friday |
rest |
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Saturday |
60 minutes |
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Sunday |
rest |
Goal for Week 1: RACE WEEK! The goal this week is simply to COMPLETE the marathon distance on Saturday/Sunday. Jog easily throughout the week, and do not do any long runs or fast running. There is no need to stress yourself until Sunday, when you will have all the stress you can handle . . .
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RACE WEEK |
Suggested Mileage |
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Monday |
Easy 20 minute jog |
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Tuesday |
Easy 20 minute jog |
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Wednesday |
rest |
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Thursday |
Easy 20 minute jog |
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Friday |
rest |
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Saturday |
Easy 20 minute jog |
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Sunday |
RACE DAY! |
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