Marathon Training Schedule Template - Beginner
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Week #
MON
TUE
WED
THU
FRI
SAT
SUN
1
3
off
4
off
4
3
4
2
3
3
2
off
3
3
4
3
3
4
3
off
4
3
5
4
4
4
4
off
3
4
5
5
4
5
4
off
5
5
6
6
5
4
5
off
4
4
8
7
5
4
SPEED
off
4
8
10
8
6
5
SPEED
off
5
6
10
9
6
6
MP 4
off
6
6
15
10
5
5
SPEED
off
5
5
10
11
7
6
MP 6
off
6
6
16
12
5
5
MP 7
off
5
8
10
13
7
6
STRENGTH
off
6
6
16
14
5
5
MP 8
off
5
8
10
15
7
6
STRENGTH
off
6
6
16
16
5
5
MP 10
off
5
8
10
17
5
6
STRENGTH
off
6
6
8
18
4
5
4
off
1
3
Race Day!
ALL DISTANCES ARE MILES.
GO! St. Louis
BEGINNER MARATHON
Training
This schedule is only a guide. Take breaks and make
accomplish the goal of increasing aerobic capacity. With each
adjustments according to how you feel. It is
run, you teach your body to more efficiently transport oxygen
recommended that you check with your physician before
from the legs to the muscles regardless of your pace. For those
starting any kind of training program.
days on the chart showing a number only, such as 6, that
implies a 6-mile recovery run.
This program is designed for runners who are training to
run their first marathon, or have done only a few long
SPEED —
Speed workouts begin in week 7 of the marathon
distance races and are relatively new to distance events.
segment as a way to tune up the legs before the more important
strength workouts begin. Speed workouts should be based on
Keep in mind that everyone’s life outside of running is
current 10k race pace and total from 3 to 5 miles hard running.
different. If Wednesday is not a good day for a hard
workout, make it Thursday and take Wednesday off (just
Marathon Pace (MP) —
Marathon pace workouts are essential
as an example). The important thing is to get all of the
in any marathon training program. These runs should be at your
week’s work done -- not that you do it on the exact day
goal marathon pace, and at a completely even pace. Training
written here.
your body to hit the exact pace that you want to run on race day
is the key to preventing going out too fast or too slow on the big
RECOVERY—
These are the most basic runs on the
day. These workouts should total between 6 and 10 miles in
schedule, but they make up the bulk of your training.
length and should be run on a well-marked course so you know
Recovery runs should be done at a pace at least one full
exactly where each mile mark is located. MP 8 means you
minute slower per mile than your marathon race pace,
should do an 8 mile run at goal marathon pace.
but can be as slow as you need. These runs give the
Continued on page 2.
body a chance to rest from the harder days, but
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