Marathon Training Schedules

This page has a week by week summary of each of the schedules you will be following for each of the three levels of training:

1. Beginner Marathon Training Schedule

Here is the complete 18 week schedule you will be following for the Beginner program.

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

Week	Day 1		Day 2		Day 3		Day 4		Day 5		Day 6		Day 7		Total
1	5	E	5	HD	-	R	5	E	-	R	7	L	-	R	22
2	5	E	6	T	-	R	5	E	-	R	8	L	-	R	24
3	6	T	5	E	-	R	6	E	-	R	8	L	-	R	24
4	5	E	6	HD	-	R	6	E	-	R	10	L	-	R	27
5	5	T	6	E	-	R	4	HD	-	R	12	L	3	E	30
6	6	H	5	E	-	R	4	T	-	R	12	L	3	E	30
7	5	T	5	E	-	R	5	HD	-	R	13	L	3	E	31
8	6	E	5	T	-	R	5	E	-	R	15	L	3	E	34
9	6	E	6	T	-	R	6	HD	-	R	16	L	3	E	37
10	4	H	5	E	5	T	4	E	-	R	18	L	4	E	40
11	5	E	5	T	5	E	4	E	-	R	20	L	4	E	43
12	5	E	5	T	5	E	4	E	-	R	18	L	5	E	42
13	4	E	5	E	6	E	5	E	-	R	20	L	5	E	45
14	5	E	5	T	-	R	5	E	-	R	15	L	5	E	35
15	4	E	5	H	-	R	5	E	-	R	12	L	4	E	30
16	4	T	5	E	-	R	5	E	-	R	10	L	-	R	24
17	5	E	-	R	4	E	-	R	-	R	3	E	26.2	M	38.2
18	Walk		Walk		3	E	Walk		4	E	Walk		-	R	7
										Total Training Miles:					563

2. Intermediate Marathon Training Schedule

Here is the 18 week schedule you will be following for the Intermediate Level program.

Week	Day 1		Day 2		Day 3		Day 4		Day 5		Day 6		Day 7		Total
1	5	E	-	R	5	T	5	E	-	R	8	L	4	E	27
2	6	T	-	R	4	E	5	E	-	R	10	L	4	E	29
3	6	M	-	R	5	E	6	T	-	R	11	L	4	E	32
4	5	E	-	R	5	T	6	M	-	R	12	L	4	E	32
5	6	T	-	R	6	E	6	HL	-	R	13	L	5	E	36
6	5	HD	5	E	6	T	6	E	-	R	14	L	4	E	40
7	7	M	6	E	6	HL	5	E	-	R	15	L	5	E	44
8	6	T	7	E	7	HL	8	E	-	R	16	L	5	E	49
9	6	M	6	E	7	T	7	E	-	R	18	L	5	E	49
10	7	T	7	E	9	M	7	M	-	R	17	L	5	E	52
11	8	M	8	M	9	E	5	M	-	R	20	L	5	E	55
12	6	HD	7	E	7	M	6	M	-	R	19	L	5	E	50
13	6	T	7	E	5	M	6	M	-	R	17	L	4	E	45
14	5	M	-	R	7	E	4	M	-	R	21	L	4	E	41
15	4	M	-	R	4	E	4	M	-	R	15	L	3	E	30
16	4	M	-	R	4	E	4	M	-	R	10	L	3	E	25
17	5	E	-	R	4	E	-	R	-	R	3	E	26.2	M	38.2
18	Walk		Walk		3	E	Walk		Walk		5	E	Walk		8
										Total Training Miles:

3. Advanced Marathon Training Schedule

Here is the complete 18 week schedule you will be following for the Advanced Level program.

Week	Day 1		Day 2		Day 3		Day 4		Day 5		Day 6		Day 7		Total
1	5	T	5	HL	5	E	5	T	-	R	9	L	4	E	33
2	4	HL	5	T	5	E	5	E	-	R	12	L	4	E	35
3	5	S	5	HL	6	T	6	E	-	R	14	L	4	E	40
4	7	T	5	S	7	HL	8	E	-	R	13	L	5	E	45
5	7	HL	7	T	5	S	6	E	-	R	16	L	4	E	45
6	6	S	8	T	7	HL	8	E	-	R	16	L	5	E	50
7	8	T	6	S	8	HL	10	E	-	R	14	L	6	E	52
8	8	HL	9	T	7	S	8	E	-	R	17	L	6	E	55
9	7	S	11	E	9	HL	10	E	-	R	16	L	6	E	59
10	10	T	7	S	9	HL	10	E	-	R	18	L	6	E	60
11	10	HL	10	E	10	T	7	E	-	R	20	L	6	E	63
12	12	T	8	HL	10	T	9	E	-	R	19	L	7	E	65
13	6	HL	6	E	5	S	10	E	-	R	20	L	8	E	55
14	5	S	-	R	10	T	8	E	-	R	21	L	6	E	50
15	5	S	-	R	7	T	7	E	-	R	15	T	6	E	40
16	5	T	-	R	5	E	5	E	-	R	10	T	5	E	30
17	5	T	-	R	4	E	-	R	-	R	3	E	26.2	M	38.2
18	Walk		Walk		3	E	Walk		4	E	Walk		-	R	7
										Total Training Miles:					563

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