The Exercise Space

Here it is, your first marathon training plan! Before beginning this 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 training for your first marathon it is also 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…

16 week Beginner’s 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

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