MARATHON – ABSOLUTE BEGINNER AND FIRST TIMER SCHEDULES

If you are a first time marathon runner who has a few 10k’s or half marathons under their belt, as you progress and see results, you will start to understand how you can tweak and change a schedule to fit in with your lifestyle.

Absolute Beginner Schedule

Week 1

mon
Rest
tue
3mi run
wed
4mi run
thu
3mi run
fri
Rest
sat
5mi run
sun
60min Walk

Week 2

mon
Rest
tue
3mi run
wed
4mi run
thu
3mi run
fri
Rest
sat
9mi run
sun
30min Walk

Week 3

mon
Rest
tue
3mi run
wed
5mi run
thu
3mi run
fri
Rest
sat
10mi run
sun
Cross Train

Week 4

mon
Rest
tue
3mi run
wed
5mi run
thu
3mi run
fri
Rest
sat
7mi run
sun
Cross Train

Week 5

mon
Rest
tue
3mi run
wed
6mi run
thu
3mi run
fri
Rest
sat
12mi run
sun
Cross Train

Week 6

mon
Rest
tue
3mi run
wed
6mi run
thu
3mi run
fri
Rest
sat
13mi run
sun
Cross Train

Week 7

mon
Rest
tue
3mi run
wed
7mi run
thu
4mi run
fri
Rest
sat
10mi run
sun
Cross Train

Week 8

mon
Rest
tue
3mi run
wed
7mi run
thu
4mi run
fri
Rest
sat
15mi run
sun
Cross Train

Week 9

mon
Rest
tue
3mi run
wed
8mi run
thu
4mi run
fri
Rest
sat
16mi run
sun
Cross Train

Week 10

mon
Rest
tue
4mi run
wed
8mi run
thu
5mi run
fri
Rest
sat
12mi run
sun
Cross Train

Week 11

mon
Rest
tue
4mi run
wed
9mi run
thu
5mi run
fri
Rest
sat
18mi run
sun
Cross Train

Week12

mon
Rest
tue
4mi run
wed
9mi run
thu
5mi run
fri
Rest
sat
14mi run
sun
Cross Train

Week 13

mon
Rest
tue
5mi run
wed
10mi run
thu
5mi run
fri
Rest
sat
20mi run
sun
Cross Train

Week 14

mon
Rest
tue
5mi run
wed
8mi run
thu
4mi run
fri
Rest
sat
12mi run
sun
Cross Train

Week 15

mon
Rest
tue
4mi run
wed
6mi run
thu
3mi run
fri
Rest
sat
8mi run
sun
Cross Train

Week 16

mon
Rest
tue
3mi run
wed
4mi run
thu
2mi run
fri
Rest
sat
Rest
sun
emf marathon

First Timer Schedule

Week 1

mon
Rest
tue
3mi run
wed
4mi run
thu
3mi run
fri
Rest
sat
5mi run
sun
Cross Train

Week 2

mon
Rest
tue
3mi run
wed
4m run
thu
3mi run
fri
Rest
sat
9mi run
sun
Cross Train

Week 3

mon
Rest
tue
3mi run
wed
5mi run
thu
3mi run
fri
Rest
sat
10mi run
sun
Cross Train

Week 4

mon
Rest
tue
3mi run
wed
5mi run
thu
3mi run
fri
Rest
sat
7mi run
sun
Cross Train

Week 5

mon
Rest
tue
3mi run
wed
6mi run
thu
3mi run
fri
Rest
sat
12mi run
sun
Cross Train

Week 6

mon
Rest
tue
3mi run
wed
6mi run
thu
3mi run
fri
Rest
sat
13mi run
sun
Half Marathon

Week 7

mon
Rest
tue
3mi run
wed
7mi run
thu
4mi run
fri
Rest
sat
10mi run
sun
Cross Train

Week 8

mon
Rest
tue
3mi run
wed
7mi run
thu
4mi run
fri
Rest
sat
15mi run
sun
Cross Train

Week 9

mon
Rest
tue
4mi run
wed
8mi run
thu
4mi run
fri
Rest
sat
16mi run
sun
Cross Train

Week 10

mon
Rest
tue
4mi run
wed
8mi run
thu
5mi run
fri
Rest
sat
12mi run
sun
Cross Train

Week 11

mon
Rest
tue
4mi run
wed
9mi run
thu
5mi run
fri
Rest
sat
18mi run
sun
Cross Train

Week12

mon
Rest
tue
5mi run
wed
9mi run
thu
5mi run
fri
Rest
sat
14mi run
sun
Cross Train

Week 13

mon
Rest
tue
5mi run
wed
10mi run
thu
5mi run
fri
Rest
sat
20mi run
sun
Cross Train

Week 14

mon
Rest
tue
5mi run
wed
8mi run
thu
4mi run
fri
Rest
sat
12mi run
sun
Cross Train

Week 15

mon
Rest
tue
4mi run
wed
6mi run
thu
3mi run
fri
Rest
sat
8mi run
sun
Cross Train

Week 16

mon
Rest
tue
3mi run
wed
4mi run
thu
2mi run
fri
Rest
sat
Rest
sun
emf marathon
Alternative exercise or cross training is there to use slightly different muscle groups to running, give variety and build all round strength and fitness. It can be swimming, cycling or walking, or a game of squash, tennis or 5 a side. Or it can be an exercise, yoga or pilates class.