Marathon Training Schedule - Beginner

Week  #  3

  

 

Marathon Training Tip Of The Week:

Hard Day / Easy Day

The difficult thing about marathon training is that in order to meet the weekly mileage goals you have to run most days. As a result, your body does not really get enough time to recover from the weekly long run effort. Make sure you have an easy day, or a day off, the day before and the day after your long run. Your legs will be grateful!

Read this article on more ways to improve your performance and take the poll to see what other marathoners think.

 

 
 

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

 

Marathon Training Schedule: Week 3

It's week 3 already, and you are well on the way to completing the 'start-up' phase of the training program. If you have to change the days or distances a little to suit your schedule, don't worry. As long as you are within the general guidelines for the week you will be on track with the program

 

 
 

 

Beginner Level: Week 3 Mileage Chart
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
6 T 5 E Rest 6 E Rest 8 L Rest 25

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

 

 

 

 

 

Another cornerstone of your training should include nutrition.  A balanced diet will help immensely in the achievement of your marathon goal.  Having said that, it should also be noted that the occasional reward for a week of hard work is not a No-No!

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 3 Daily Training Schedule

 

 

Day 1:
After a decent rest, a 6 mile tempo run is scheduled.

Day 2:
 An Easy 5 miles to enjoy today. Stretch please.

Day 3:
 Rest day. Cross train if you wish.

Day 4:
 Another Easy run of 6 miles today. If you have a different suitably flat route do it just for a change.

Day 5:
 Rest Day. Don't forget to stretch.

Day 6:
 LSD today (8 miles). Please keep it Slow and stretch after.

Day 7:
 Rest Day. A swim or a walk; something to get the lactic acid out of the legs.

 

Marathon Program Training Tips

  • The “Golden Rule" for beginning marathoners.
    When you can complete the 26.2 miles comfortably, without hitting the wall or being forced to walk, and you can recover quickly in the days after the race, - then you have mastered the marathon distance.
    Now you can think about improving your time goals!

  • The condition of your running shoes is important. If you run in “worn out” shoes you put more stress on your joints and can aggravate problems like over-pronation. The guideline is to replace your shoes every 300 - 500 miles or so. Heavier runners may want to change shoes more frequently. It's a good idea have two pairs on the go, which is also useful when you have to run in wet weather.

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