from www.runnersworld.com
But have no fear. There are a lot of miles between that first step and crossing the finish line, and the editors of Runner's World are with you every step of the way.
The following official Runner's World Training Program has been designed specifically with you, the beginning runner, in mind. This program makes it easy to see how many miles you need to run and how hard you will run them week by week. There's no guesswork here. Just follow the program and you should arrive at the start line well prepared on marathon morning.
At the end of the "Marathon Training for Beginners Program" you will find a simple glossary that explains basic terms used in the program. Be sure to review the glossary before you start, as it will answer many of your questions. Also, make sure to check out the "10 Principles of Marathon Training" article. It covers important information that you won't find in a simple training plan, and should be used hand in hand as you follow the program.
| Week - 1 = 15 MILES | EASY | |||||
| Mon. | Tues. | Weds. | Thur. | Fri. | Sat. | Sun. |
| 3-EZ | 4-EZ | R/XT | 4-EZ | R | 4-EZ | R/XT |
| Week - 2 = 16 MILES | MEDIUM | |||||
| Mon. | Tues. | Weds. | Thur. | Fri. | Sat. | Sun. |
| 3-EZ | 4-EZ | R/XT | 4-EZ | R | 5EZ | R/XT |
| Week - 3 = 18 MILES | HARD | |||||
| Mon. | Tues. | Weds. | Thur. | Fri. | Sat. | Sun. |
| 3-EZ | 5-EZ | R/XT | 4-EZ | R | 6-EZ | R/XT |
| Week - 4 = 15 MILES | EASY | |||||
| Mon. | Tues. | Weds. | Thur. | Fri. | Sat. | Sun. |
| 3-EZ | 3-EZ | R/XT | 3-EZ | 3-EZ | 3-EZ | R/XT |
| Week - 5 = 21 MILES | HARD | |||||
| Mon. | Tues. | Weds. | Thur. | Fri. | Sat. | Sun. |
| 3-EZ | 5-EZ | 3-EZ | 4-EZ | R | 7-EZ | R/XT |
| Week - 6 = 24 MILES | HARD | |||||
| Mon. | Tues. | Weds. | Thur. | Fri. | Sat. | Sun. |
| 3-EZ | 5-EZ | 2-EZ | 6-EZ | R | 8-EZ | R/XT |
| Week - 7 = 26 MILES | MEDIUM | |||||
| Mon. | Tues. | Weds. | Thur. | Fri. | Sat. | Sun. |
| 3-EZ | 6-EZ | R/XT | 4-EZ | 3-EZ | R | 10-LSD |
| Week - 8 = 20 MILES | EASY | |||||
| Mon. | Tues. | Weds. | Thur. | Fri. | Sat. | Sun. |
| R | 4-EZ | 4-EZ | R/XT | 4-EZ | R | 8-LSD |
| Week - 9 = 27 MILES | HARD | |||||
| Mon. | Tues. | Weds. | Thur. | Fri. | Sat. | Sun. |
| R/XT | 4-EZ | 7-EZ | R | 4-EZ | R | 12-LSD |
| Week - 10 = 30 MILES | HARD | |||||
| Mon. | Tues. | Weds. | Thur. | Fri. | Sat. | Sun. |
| R/XT | R/XT | 7-EZ | 3-EZ | 4-EZ | R | 16-LSD |
| Week - 11 = 30 MILES | HARD | |||||
| Mon. | Tues. | Weds. | Thur. | Fri. | Sat. | Sun. |
| R | R/XT | 7-EZ | R/XT | 3-EZ | R | 20-LSD |
| Week - 12 = 24 MILES | MEDIUM | |||||
| Mon. | Tues. | Weds. | Thur. | Fri. | Sat. | Sun. |
| R | R/XT | 3-EZ | 8-EZ | R | R | 13 - RACE |
| Week - 13 = 30 MILES | MEDIUM | |||||
| Mon. | Tues. | Weds. | Thur. | Fri. | Sat. | Sun. |
| R | 5-EZ | 3-EZ | R/XT | 4-EZ | R | 18-LSD |
| Week - 14 = 28 MILES | MEDIUM | |||||
| Mon. | Tues. | Weds. | Thur. | Fri. | Sat. | Sun. |
| 3-EZ | 8-EZ | R | 4-EZ | R | 13-LSD | R |
| Week - 15 = 24 MILES | EASY | |||||
| Mon. | Tues. | Weds. | Thur. | Fri. | Sat. | Sun. |
| 3-EZ | 5-EZ | R | 4-EZ | 3-EZ | 9-LSD | R |
| Week - 16 = 13 MILES (39 WITH MARATHON) | EASY | |||||
| Mon. | Tues. | Weds. | Thur. | Fri. | Sat. | Sun. |
| 3-EZ | 3-EZ | R | 5-EZ | 2-EZ | R | 26.2-RACE |
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Glossary of Training Terms and Symbols
- R: Rest day. Do no running or other
strenuous physical activity.
- EZ: An easy or recovery run done at a
comfortable pace.
- XT: Cross training that can include any
one of a number of low-impact sports (i.e. bicycling, swimming,
hiking, exercise machines, weight training) that burn calories and
provide cardiovascular benefits while giving you a physical and mental
break from running.
- LSD: Long slow distance runs of 1 to 3
hours in duration. These runs may include brief breaks for walking,
stretching, rehydration, and bathroom visits. Beginners often cover
these runs at their goal marathon pace. Intermediate and Advanced
runners often start at a pace slower than their goal marathon pace,
and finish at slightly faster than goal marathon pace.
- T: Tempo runs of 15-25 minutes at a pace
that's 10-20 seconds slower per mile than your 10-K race pace. Warmup
and cooldown distances are included in daily mileage.
- REP: Repeats of 400 meters to 1600 meters
at your 5-K race pace. You should run your repeats on a 400-meter
track, a grassy field, a smooth path, or a traffic-free stretch of
road. Between repeats, jog half the distance covered during the
repeat. Repeat day distances include warmup, cooldown, and recovery
mileage.
- RACE: Occasional racing improves your fitness and accustoms you to the stresses of racing.