A Training Schedule for Marathon Beginners

12-Week Training Schedule

Typical run days: Tuesday, Thursday, Saturday

 

Week 1: run 3, 4, 9
Week 2: run 3, 6, 10
Week 3: run 3, 6, 12
Week 4: run 3, 6, 14
Week 5: run 4, 8, 16
Week 6: run 4, 8, 18
Week 7: run 4, 8, 8
Week 8: run 3, 10, 16
Week 9: run 3, 10, 18
Week 10: run 4, 10, 20
Week 11: run 3, 8, 10
Week 12: run 3, 6, race (6 on Wed, no cross-train)

If you would like a preamble to this schedule, here is a schedule for the 12 weeks prior:

Week 1: run 3, 3, 3
Week 2: run 3, 3, 3
Week 3: run 3, 3, 4
Week 4: run 3, 3, 4
Week 5: run 3, 3, 5
Week 6: run 3, 3, 5
Week 7: run 3, 4, 6
Week 8: run 3, 4, 6
Week 9: run 3, 4, 7
Week 10: run 3, 4, 7
Week 11: run 3, 4, 8
Week 12: run 3, 4, 8


David Jeter studied biology at Eastern Washington University and graduated from the EWU Physical Therapy program in 2001. Dave earned his Level III certification from the North American Institute of Manual Therapy in 2006 after completing 160 hours of continuing education. Dave lives in Spokane, Washington, and loves to golf with his wife, Sarah. He also enjoys barbecuing, mountain biking, adventure racing, triathlons, fly-fishing, and enjoying outdoor activities in the Pacific Northwest.

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