BEGINNER'S MARATHON TRAINING SCHEDULE
Note: Cross-Training is an aerobic activity you do
in place of your running. You can add stretching and
strength training to this. This allows you to work
while you rest.
Week Mon. Tues. Wed. Thur. Fri. Sat. Sun.
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1 rest easy medium easy rest x-train long
0 3 3 3 0 1 hour 6
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2 rest easy medium easy rest x-train long
0 3 3 3 0 1 hour 7
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3 rest easy medium easy rest x-train long
0 3 4 3 0 1 hour 5
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4 rest easy medium easy rest x-train long
0 3 4 3 0 1 hour 9
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5 rest easy medium easy rest x-train long
0 3 5 3 0 1 hour 10
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6 rest easy medium easy rest x-train race
0 3 5 3 0 1 hour 10-15K
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7 rest easy medium easy rest x-train long
0 3 6 3 0 1 hour 12
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8 rest easy medium easy rest x-train long
0 3 6 4 0 1 hour 13
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9 rest easy medium easy rest x-train long
0 3 7 4 0 1 hour 10
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10 rest easy medium easy rest x-train long
0 3 7 4 0 1 hour 15
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11 rest easy medium easy rest x-train long
0 4 8 4 0 1 hour 16
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12 rest easy medium easy rest x-train race
0 4 8 5 0 1 hour 20-25K
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13 rest easy medium easy rest x-train race
0 4 9 5 0 1 hour 18
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14 rest easy medium easy rest x-train long
0 5 9 5 0 1 hour 14
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15 rest easy medium easy rest x-train long
0 5 10 5 0 1 hour 20
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16 rest easy medium easy rest x-train race
0 5 8 5 0 45 min 10K
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17 rest easy medium easy rest x-train long
0 4 6 4 0 30 min 8
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18 rest easy easy rest rest easy
0 3 4 0 0 1-3 MARATHON
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Note: The scheduled "setbacks" every third week, in
which the long run is shortened to allow extra recovery.
By Hal Higdon, Runner's World Magazine. July 1994
