Marathon Training Schedule
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1
2Marathon Training Schedule: Novice, 30 week x 5 day plan
Beginners 30 week Marathon Plan - Build up slowly to an amazing finish
Week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
1
Rest
1.5 m run
3 m run
1.5 m run
Rest
3 m run
30 min walk
2
Rest
1.5 m run
3 m run
1.5 m run
Rest
3.5 m run 35 min walk
3
Rest
1.5 m run
3 m run
1.5 m run
Rest
3 m run
40 min walk
4
Rest
2 m run
3 m run
1.5 m run
Rest
4 m run
30 min walk
5
Rest
2 m run
3 m run
2 m run
Rest
3 m run
45 min walk
6
Rest
2 m run
3 m run
2 m run
Rest
4.5 m run 30 min walk
7
Rest
2 m run
3 m run
2 m run
Rest
3 m run
50 min walk
8
Rest
2 m run
3 m run
2 m run
Rest
5 m run
30 min walk
9
Rest
2 m run
3 m run
2.5 m run
Rest
3 m run
55 min walk
10
Rest
2 m run
3 m run
2.5 m run
Rest
5.5 m run 30 min walk
11
Rest
3 m run
3 m run
3 m run
Rest
3 m run
60 min walk
12
Rest
3 m run
3 m run
3 m run
Rest
6 m run
30 min walk
13
Rest
3 m run
3 m run
3 m run
Rest
6 m run
Cross
14
Rest
3 m run
3 m run
3 m run
Rest
7 m run
Cross
15
Rest
3 m run
4 m run
3 m run
Rest
5 m run
Cross
16
Rest
3 m run
4 m run
3 m run
Rest
9 m run
Cross
17
Rest
3 m run
5 m run
3 m run
Rest
10 m run
Cross
18
Rest
3 m run
5 m run
3 m run
Rest
7 m run
Cross
19
Rest
3 m run
6 m run
3 m run
Rest
12 m run
Cross
20
Rest
3 m run
6 m run
3 m run
Rest
13 m run
Cross
21
Rest
3 m run
7 m run
4 m run
Rest
10 m run
Cross
22
Rest
3 m run
7 m run
4 m run
Rest
15 m run
Cross
23
Rest
4 m run
8 m run
4 m run
Rest
16 m run
Cross
24
Rest
4 m run
8 m run
5 m run
Rest
12 m run
Cross
25
Rest
4 m run
9 m run
5 m run
Rest
18 m run
Cross
26
Rest
5 m run
9 m run
5 m run
Rest
14 m run
Cross
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