Marathon Training Plan


Its time to start your marathon training! Before beginning this marathon training plan you should already be logging anywhere from 12 – 20 miles per week. It is very important you have built up a base before attempting to jump right in to this plan, otherwise you risk injury. And injuries are no fun! While following this marathon training plan it is important to listen to your body. It is ok to push yourself, but it’s not ok to over train. Get your shoes on and get out there!

Marathon Training Plan

week 1

Mon: easy 4 miles Tues: rest/ cross train Wed: 4 miles w/ hills 9 (as many as you can find!) Thurs: easy 4 miles Fri: easy 2 miles Sat: 5 miles Sun: rest

week 2

Mon: easy 3 miles Tues: rest/ cross train Wed: 4 miles w/ hills Thurs: easy 3 miles Fri: easy 2 miles + upper body & core work Sat: 6 miles Sun: rest

week 3

Mon: easy 4 miles Tues: rest/ cross train Wed: 5 miles w/ hills Thurs: easy 3 miles Fri: rest/upper body & core work Sat: 8 miles Sun: rest

week 4

Mon: easy 4 miles with 4 strides (pick up pace for short distance) Tues: rest/ cross train Wed: 5 miles w/ hills Thurs: easy 3 miles Fri: rest/ upper body& core work Sat: 9 miles Sun: rest

week 5

Mon: easy 4 miles (with 5 strides) Tues: rest/ cross train Wed: 5 miles w/ hills Thurs: easy 3 miles Fri: rest/ upper body & core work Sat: 10 miles Sun: rest

week 6

Mon: easy 4 miles (with 6 strides) Tues: rest/ cross train Wed: 6 miles w/ hills Thurs: easy 3 miles Fri: rest/ upper body & core Sat: 11 miles Sun: rest

week 7

Mon: easy 4 miles (with 7 strides) Tues: rest/ cross train Wed: 5 miles w/ hills Thurs: easy 3 miles Fri: rest/ upper body & core Sat: 13 miles Sun: rest

week 8 Mon: easy 4 miles (with 8 strides) Tues: rest/ cross train Wed: 6 miles w/ hills Thurs: easy 3 miles Fri: rest/ upper body & core Sat: 14 miles Sun: rest

week 9 Mon: easy 4 miles Tues: rest/ cross train Wed: 7 miles w/ 4 intervals (pick up pace for 1 minute, easy 5 minutes) Thurs: easy 3 miles Fri: rest/ upper body & core Sat: 16 miles Sun: rest

week 10 Mon: easy 5 miles Tues: rest/ cross train Wed: 8 miles w/ 5 intervals Thurs: easy 3 miles Fri: rest/ upper body & core Sat: 16 miles Sun: rest

week: 11

Mon: easy 5 miles Tues: rest/ cross train Wed: 8 miles w/ hills + 6 intervals Thurs: easy 3 miles Fri: rest/ upper body & core Sat: 17 miles Sun: rest

week 12 Mon: easy 5 miles Tues: rest/ cross train Wed: 8 miles w/ hills + 4 intervals Thurs: easy 3 miles Fri: rest/ upper body & core Sat: 18 miles Sun: rest

week 13 Mon: easy 5 miles Tues: rest/ cross train Wed: 8 miles w/ hills + 3 intervals Thurs: easy 3 miles Fri: off/ upper body & core Sat: 21 miles Sun: rest week 14 Mon: easy 5 miles Tues: rest/ cross train Wed: 8 miles w/ hills Thurs: easy 3 miles Fri: rest/ upper body & core work Sat: 9 miles Sun: rest

week 15 Mon: easy 3 miles Tues: rest/ cross train Wed: 5 miles w/ 5 intervals Thurs: easy 3 miles Fri: rest/ upper body Sat: 8 miles Sun: rest

week 16 Mon: easy 3 miles Tues: rest/ cross train Wed: easy 3 miles Thurs: easy 3 miles Fri: off Sat: RACE Sun: rest

#marathontra #trainforyourfirstmara #runa #16weekmaratho #marath #runamarathon #trainf #trainingplanformar #marathonTrainingPl

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