Marathon Training Schedule - Beginner

Week  #  17



Marathon Training Tip Of The Week: - Marathon Race Week!

It's finally race week! Now it's time to try to forget the pre-race worries and look back at all the training you've done over the past 16 weeks... If you've done the training you can look forward to a good marathon run, as long as you stick to your race plan!

Read this recent article for our Top Ten Marathon Tips to help you run the best race you are capable of...

 Have a great marathon!



Click to download our Free Marathon Race Strategies guide to running a successful marathon


Marathon Training Schedule: Week 17

This final week of training is harder on the head than the body! You are probably well rested and ready to go; waiting for the actual race can be difficult...

The goal this week then is just to take it easy, and do two or three relaxed runs to keep flexible.




Beginner Level: Week 17 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
5 E Rest 4 E Rest Rest 3 E 26.2 M 38.2

E - Easy Pace; HD - Hard Pace; HL - Hills; L - Long Slow Run; M - Marathon Pace; T - Tempo






Well here we are - almost. This final week will probably be rather difficult for you because your training levels are down to almost nothing and your body has recovered to the point that all you want to do is get to Marathon day right now. You really need to stay focused and make and follow a plan to get you to the finish line within the goal that you established so many weeks ago.

The beginner training schedules follow the hard day / easy day approach. if you have to modify this week's training for any reason, try to stick to this basic principle.

Week 17 Daily Training Schedule



Day 1:

 An easy 5 miles is on the agenda today. Take it real easy. Stretch. Resist the urge to go hard.

Day 2:
Rest is all we have for you today. Friends/family walk in the Park and the necessary stretching.

Day 3:
You get to run again today. Four miles and make it more like a jog, followed by stretching.

Day 4:
Rest, rest, and more rest. Easy biking. Begin to load up on carbohydrates over these last 3 days.

Day 5:
This is another day of rest. Please do your stretching. Get as much sleep tonight as you can because you will probably sleep fitfully the night before the big event.

Day 6:
This is the day before your marathon. A 2 to 3 mile run is on the agenda, but it is optional. Stretch whether you run or not. Try to keep off your feet today for the most part. No major shopping, or 3 or 4 hours at the running expo. Have a relatively early pasta based meal (something tried and true) and begin to hydrate for the morning. Settle down early and get as much rest as you can.

Day 7:
MARATHON DAY IS HERE. Run 26.2 miles. Take your time building to your chosen pace and when you reach that pace stay with it. Do not try to go faster to make up for the time you feel that you lost at the start. You might be able to make this time up in the last 2 or 3 miles of the marathon.


Marathon Program Training Tips

  • Rest and relaxation is the ‘order of the day’ for the now. You can ruin your race if you try to do too much during this week. Make sure you get plenty of sleep. Try to keep your stress level low, by purposely avoiding the common ‘stressors’ in your life.

  • Whatever you do, avoid the temptation (because you are feeling strong) to do a ‘last’ hard or long run before the marathon.

  • After the race, (although you probably don’t feel like it) you should walk around the finish area for fifteen minutes or so. Do some stretching as well to help your muscles gradually relax. Eating some of the post race snacks like bananas and apples is beneficial. Make sure to drink plenty of water and a sports drink like Gatorade. You might want to take a warm bath after you return home, just to relax. However many experts say this can aggravate sore muscles. So if you do to take a bath, make sure the water is not overly hot.



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