Marathon Training Schedule - Beginner

Week  #  6



Marathon Training Tip Of The Week: - How Are Your Shoes?

Another common cause of injury is running in worn-out shoes. Check the heel wear especially as this can aggravate pronation problems. If you need new shoes, now is a good time to get them. Well before marathon day and in time for some up-coming longer training runs.

Watch our video on choosing the best shoe for you.




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


Marathon Training Schedule: Week 6

The focus this week (and the next few weeks) is on the long runs as we gradually build up the distance. Make sure to do your long run at a slower pace, and take a walk break if you need it. Keep hydrated as well! 




Beginner Level: Week 6 Mileage Chart

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

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






This will be your second week of 5 days of training and you may be wondering how you are going to be able to manage an ever increasing workload. Now is time to take stock of your family commitments, job and other important things in you life.

As for family, try and do most of your workouts at a time when they do not interfere or try to integrate them, like take the kids to soccer, hockey, basketball, dancing class or whatever and do the workout while they are doing theirs.

And for long runs, find a route that is bicycle friendly (weather permitting) and use them as support staff. They get a workout and you all have some quality time.

These 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 6 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

  • Avoiding injuries is key to the success of your marathon training. Always be aware of the surface you are running on, from concrete sidewalks to forest trails. Concrete is definitely the worst, so try and stay away from this kind of surface. Forest trails and woodchip paths are great for reducing the pounding on your legs, so whenever you get a chance to run off the road – take it! In winter, a couple inches of fresh snow provides excellent cushioning!

  • Your pulse rate is an excellent indicator of your overall condition. Measure your resting pulse rate once or twice a week at the same time of day to establish your ‘normal’ rate. As you get in better shape, your pulse rate should decrease. Any increase over your normal rate could mean your body is fighting an infection.



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