Beginner Marathon Programme Page 2
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1
2Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
30 mins
40 mins
35 mins
6 miles (10km)
Rest
Rest
Rest
easy
steady
interval
race pace
50 mins
50 mins
constant/tempo
15 miles (24km)
40 mins
Rest
Rest
Rest
interval or
(including 5 mins
long run
easy
cross training
warm up and
cool down)
40 mins
50 mins
60 mins
14 miles (23km)
Rest
Rest
Rest
easy
steady
interval
long run
40 mins
13 miles (21km)
20 mins
constant/tempo
40 mins
or half
Rest
Rest
Rest
interval or
(including 5 mins
easy
marathon race
cross training
warm up and
cool down)
20 to 22 miles
40 mins
50 mins
40 mins
Rest
Rest
Rest
(32 to 35km)
easy
steady
interval
long run
50 mins
50 mins
constant/tempo
40 mins
15 miles (24km)
Rest
Rest
interval or
Rest
(including 5 mins
easy
long run
cross training
warm up and
cool down)
40 mins
40 mins
40 mins
8 miles (13km)
Rest
Rest
Rest
interval
easy
easy
steady
30 mins
30 mins
20 mins
Marathon
Rest
Rest
Rest
easy
easy
easy jog
RACE
Notes
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