Marathon Training Plan for Beginners

Marathon Training Plan for Beginners

So you've done them all and are ready for the full Marathon.  Here is a simple, yet effective, training plan for a half marathon race.  This program is for individuals capable of running 12-15 miles per week. Don't jump into Marathon training lightly as it takes a great deal of time and effort.  Always remember to listen to your body and take it easy when you are sore.  Extra rest is always a good thing when training for a race.

 

 

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 3 mi Cross Train 3 mi Rest 4 mi 3 mi easy
2 Rest 3 miles Rest 3 mi Cross Train or Rest 5 mi 3 mi easy
3 Rest 3 mi Cross Train 4 mi Cross Train or Rest 6 mi 3 mi easy
4 Rest 3 mi Rest 4 mi Cross Train or Rest 4 mi 3 mi easy
5 Rest 4 mi Cross Train 4 mi Cross Train or Rest 6 mi 3 mi easy
6 Rest 4 mil Cross Train 4 mi Cross Train or Rest 8 mi 3 mi easy
7 Rest 4 mi Cross Train 4 mi Cross Train or Rest 10 mi 3 mi easy
8 Rest 4 mi Cross Train 4 mi Cross Train or Rest 8 mi 3 mi easy
9 Rest 4 mi Cross Train 4 mi Cross Train or Rest 12 mi Rest
10 4 mi easy 4 mi Rest 4 mi Cross Train or Rest 10 mi 3 mi easy
11 Rest 4 mi Cross Train 4 mi Cross Train or Rest 14 mi 3 mi easy
12 Rest 5 mi Cross Train 5 mi Cross Train or Rest 10 mi 3 mi easy
13 Rest 4 mi Cross Train 5 mi Cross Train or Rest 16 mi 3 mi easy
14 Rest 4 mi Cross Train 5 mi Cross Train or Rest 12 mi 3 mi easy
15 Rest 4 mi Cross Train 5 mi Cross Train or Rest 18 mi Rest
16 3 mi easy 5 mi Rest 6 mi Cross Train or Rest 12 mi 3 mi easy
17 Rest 4 mi Cross Train 6 mi Cross Train or Rest 20 mi 3 mi easy
18 Rest 4 mi Cross Train 4 mi Cross Train or Rest 12 mi 3 mi easy
19 Rest 3 mi 20 minutes 3 mi Cross Train or Rest 8 mi 3 mi easy
20 Rest 2 mi 20 minutes Rest Day 20 minutes Race Day!  

 

Mondays:  Rest is critical to healthy recovery and to prevent training injuries so make sure to take rest days.  More is not better when training for a race.

Tuesdays and Thursdays: Make sure to have a good warm up followed by the above exercise, then a cool down and after training stretch.

Wednesdays and Fridays: Cross-train or rest.  Cross-training, biking, swimming, elliptical trainer, or other cardio activity, is a great way to continue training and to exercise different muscles in your body. If you are having an extra sore week, blow off the cross-training and take an extra rest day.

Saturdays: This is your long run day. After you warm up, run at a comfortable, conversational pace.

Sundays: This is an active recovery day. This means take your choice of an easy, comfortable run, a run/ walk combination, or a cross-training session. Remember to check with your physician before starting any major exercise program. Sourced from Running.com. Looking for group runs, experienced coaches and inspirational mentors?

Check out Fleet Feet Sports training programs for beginners to experienced runners from 5K to 50K.  

 

 

Posted Sunday, March 24, 2013 by Michael Gonzales in Training Plans, Running