Marathon Training Schedule - Beginner

Week  #  9



Marathon Training Tip Of The Week: - Hill Work!

Are you including hills on your training runs? They provide a good way to strengthen your legs including the important quadriceps muscles. Try and do hill running at least once a week. See more about hill training in this article.



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


Marathon Training Schedule: Week 9

This week we look at some other aspects of your weekly long run. This includes things like your running pace and carbo' loading. Check the training tips! 




Beginner Level: Week 9 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
6 E 6 T Rest 6 HD Rest 16 L 3 E 37

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






In week four we spoke about your personal safety on the road. Once again we feel that this aspect of your training cannot be emphasized too much because bikes, cars, trucks and other assorted conveyances will not only hurt you but ruin your marathon training. Again, there is a need to mention several road running tips especially on long runs when our attention 'wanders'!

  • Always run facing traffic

  • Wear a reflective safety vest after dusk and before dawn

  • Always give bikes and vehicles the right of way even if it is yours

  • Always hydrate before, during and after a run

  • Run with a buddy whenever possible

There are many more of these little bits of wisdom, but you still get the idea again, right?

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 9 Daily Training Schedule



Day 1:

Start the week with 6 Easy miles. Reminder: this is your last week with five days of training for a while, next week you will start the peaking phase of your training, although you may think you have started this week.

Day 2:
This is your ninth week of training. A 6 mile tempo run is on the agenda.

Day 3:
Rest day. Please use it wisely and above all, do not forget your stretching.

Day 4:
It is time for a hard paced 6 miles. You should be quite fatigued as you approach your cool down.

Day 5:
Rest today. A bit of light stretching and an easy walk. Get to bed early. Eat Pasta.

Day 6:
LSD run of 16 miles. This is your longest run to date, keep it slow. Be prepared with lots of water/Gatorade/gels, etc. This one will test your stamina as you will be on your feet in excess of 2 hours. Enjoy.

Day 7:
Enjoy your last 3 mile recovery run because they will be getting longer for the next little while. Hope you survived this 37 mile week and are ready for more.


Marathon Program Training Tips

  • You should do your weekly long run at a slow, comfortable pace, always slower than your intended marathon pace. The aim is to get your body used to continuous exercise for longer and longer periods. You will run at your marathon pace during shorter training runs. Remember, the goal is to build up your endurance gradually, not to simulate the actual race!

  • As your long runs increase in distance you definitely need to carbo’ load one to two days before the run. As your weekly distances increase, you should be eating plenty of quality complex carbohydrates like whole wheat grains and cereals. The traditional pasta dish the will help you get through the distance.



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