Marathon Training Schedule - Beginner

Week  #  5



Marathon Training Tip Of The Week: - Long Slow Distance!

At this point of the training the long run distances are increasing, and so is your risk of an injury. To counter this, take these long run sessions a little easier, until you are accustomed to the two hours or more of continuous exercise.  I recommend 20 - 30 seconds a mile slower than your 'comfortable' pace.

Remember - we still have a long way to go in the training program!




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Marathon Training Schedule: Week 5

We are moving into the next phase of the training where we gradually build up our weekly mileage. The long run distance will also increase to the 15 - 17 mile level during this phase. Now is the time to look after yourself and manage the stresses of the increased training. 




Beginner Level: Week 5 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
5 T 6 E Rest 4 HD Rest 12 L 3 E 30

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






Managing Injuries and Illness make up another cornerstone of your marathon training.  Inevitably, injuries will creep into your training; if not already, soon.  Recognizing and treating them is very, very important.  Minor muscle pulls, shin splints, etc. can be treated with rest, ice, compression and elevation (RICE). Illnesses which involve an elevated temperature always mean DO NOT RUN. Also if temperature is normal, check your pulse rate. If it is elevated above what it normally is, then cut back on your workout at least.

This is your first 5-day week of training and you also will reach the 30 mile/week level.

Week 5 Daily Training Schedule



Day 1:

A tempo run of 5 miles.


Day 2:

Easy 6 miles. Keep it easy, this your first 5 day week.


Day 3:

Rest day. Stretch lightly and relax.


Day 4:

A Hard run of 4 miles. Trust us, it is enough.


Day 5:

Rest day in preparation for your first 12 miles.


Day 6:

LSD run of 12 miles. Take it easy on this one, maybe do some walking every 20 minutes or so. If you have not been carrying a water bottle, do it now. Energy Gels and Bars should be taken too. Your stomach may not be too happy with them at first. Find the combination that works for you.


Day 7:

An easy recovery run of 3 miles


Marathon Program Training Tips

  • Running with a cold: - many people still continue their training if they catch a cold or ‘flu. The danger is weakening your body further when it is already stressed by fighting the infection. We definitely advise you not to try and do your long run if you have a bad cold or ‘flu.

  • Eat healthy! Eating the right foods, and taking dietary supplements, can certainly help to keep you feeling better, and to ward off minor ailments. Read more about this on our Marathon Training Diet page



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