Marathon Training Programs

Marathon training programs are designed to fit the goals of runners at all levels, from beginner to elite. Runners should select a program based on their goals for the marathon and their current level of fitness.

An active, experienced runner who has race experience may want to consider marathon training programs that include speed training (fartleks, intervals, etc.). These types of programs are geared more towards runners who already have an established distance pace and look to improve their pace with a goal of finishing a marathon under a certain time (3 hours, 3 ½ hours, etc.).

However, first time marathoners commonly have little running experience to draw from, especially at long distances over 14 miles. For many, the goal is simply to finish. After finishing a first marathon, one then has an established marathon pace and finish time. They can then set a realistic goal for the next marathon and consider marathon training programs targeting a specific finish time goal.

The following marathon training programs are for first time marathoners with a goal to finish. As you train, expect to see your pace gradually increase and you improve your level of fitness. Keep a record, or journal, of your training runs so you can see your overall improvements as you progress through training.

Beginner Marathon Training Programs

16-Week Marathon Training Schedule

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
1	3	Rest	4	3	Rest	5	Rest	15
2	3	Rest	4	3	Rest	6	Rest	16
3	3	Rest	4	3	Rest	7	Rest	17
4	3	Rest	5	3	Rest	8	Rest	19
5	3	Rest	5	3	Rest	10	Rest	21
6	4	Rest	5	4	Rest	11	Rest	24
7	4	Rest	6	4	Rest	12	Rest	26
8	4	Rest	6	4	Rest	14	Rest	28
9	4	Rest	7	4	Rest	16	Rest	31
10	5	Rest	8	5	Rest	16	Rest	34
11	5	Rest	8	5	Rest	17	Rest	35
12	5	Rest	8	5	Rest	18	Rest	36
13	5	Rest	8	5	Rest	20	Rest	38
14	5	Rest	8	5	Rest	9	Rest	27
15	3	Rest	5	3	Rest	8	Rest	19
16	3	Rest	3	Walk 2	Rest	26.2	Rest	34.2

Printable Schedule (PDF)
Training Journal

26-Week Marathon Training Schedule

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
1	Walk 20 min.	Rest	Walk 20 min.	Walk 20 min.	Rest	Walk 20 min.	Rest	80 min.
2	Run/Walk 20 min.	Rest	Run/Walk 20 min.	Run/Walk 20 min.	Rest	Run/Walk 20 min.	Rest	80 min.
3	Run/Walk 25 min.	Rest	Run/Walk 25 min.	Run/Walk 25 min.	Rest	Run/Walk 25 min.	Rest	100 min.
4	Run/Walk 30 min.	Rest	Run/Walk 30 min.	Run/Walk 30 min.	Rest	Run/Walk 30 min.	Rest	120 min.
5	Run/Walk 35 min.	Rest	Run/Walk 35 min.	Run/Walk 35 min.	Rest	Run/Walk 35 min.	Rest	140 min.
6	Run/Walk 35 min.	Rest	Run/Walk 35 min.	Run/Walk 35 min.	Rest	Run/Walk 35 min.	Rest	140 min.
7	Run 20 min.	Rest	Run 20 min.	Run 20 min.	Rest	Run 20 min.	Rest	80 min.
8	Run 25 min.	Rest	Run 25 min.	Run 25 min.	Rest	Run 25 min.	Rest	100 min.
9	Run 25 min.	Rest	Run 30 min.	Run 25 min.	Rest	Run 40 min.	Rest	120 min.
10	Run 25 min.	Rest	Run 20 min.	Run 25 min.	Rest	Run 30 min.	Rest	100 min.
11	3	Rest	4	3	Rest	5	Rest	15
12	3	Rest	4	3	Rest	6	Rest	16
13	3	Rest	4	3	Rest	7	Rest	17
14	3	Rest	5	3	Rest	8	Rest	19
15	3	Rest	5	3	Rest	10	Rest	21
16	4	Rest	5	4	Rest	11	Rest	24
17	4	Rest	6	4	Rest	12	Rest	26
18	4	Rest	6	4	Rest	14	Rest	28
19	4	Rest	7	4	Rest	16	Rest	31
20	5	Rest	8	5	Rest	16	Rest	34
21	5	Rest	8	5	Rest	17	Rest	35
22	5	Rest	8	5	Rest	18	Rest	36
23	5	Rest	8	5	Rest	20	Rest	38
24	5	Rest	8	5	Rest	9	Rest	27
25	3	Rest	5	3	Rest	8	Rest	19
26	3	Rest	3	Walk 2	Rest	26.2	Rest	34.2

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