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Beginner Marathon Program
A beginner, for the purposes of this schedule, is defined as a
person who:
- Has never run a marathon
- Is presently running at least 2 hours (total) each week
- Can run continuously for at least 30 minutes
- Is in excellent health
| WEEK |
MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
SATURDAY |
SUNDAY |
| 1 |
off |
30 minutes |
off |
35 minutes |
30 minutes |
off |
40 minutes |
| 2 |
off |
35 minutes |
off |
40 minutes |
off |
30 minutes |
45 minutes |
| 3 |
off |
35 minutes |
20 minutes |
45 minutes |
off |
20 minutes |
60 minutes |
| 4 |
off |
40 minutes |
off |
50 minutes |
30 minutes |
off |
70 minutes |
| 5 |
off |
45 minutes |
30 minutes |
55 minutes |
off |
30 minutes |
80 minutes |
| 6 |
off |
45 minutes |
30 minutes |
60 minutes |
off |
30 minutes |
90 minutes |
| 7 |
off |
45 minutes |
30 minutes |
70 minutes |
off |
30 minutes |
1.75 hours |
| 8 |
off |
45 minutes |
30 minutes |
80 minutes |
off |
30 minutes |
2 hours |
| 9 |
off |
45 minutes |
30 minutes |
80 minutes |
20 minutes |
off |
2.25 hours |
| 10 |
off |
45 minutes |
30 minutes |
80 minutes |
20 minutes |
30 minutes |
2 hours |
| 11 |
off |
45 minutes |
30 minutes |
80 minutes |
30 minutes |
off |
2.5 hours |
| 12 |
off |
30 minutes |
40 minutes |
90 minutes |
20 minutes |
30 minutes |
2 hours |
| 13 |
off |
50 minutes |
30 minutes |
75 minutes |
30 minutes |
off |
2.75 hours |
| 14 |
off |
30 minutes |
40 minutes |
90 minutes |
30 minutes |
30 minutes |
2 hours |
| 15 |
off |
50 minutes |
30 minutes |
60 minutes |
20 minutes |
off |
3 hours |
| 16 |
off |
30 minutes |
40 minutes |
90 minutes |
30 minutes |
30 minutes |
2 hours |
| 17 |
off |
50 minutes |
30 minutes |
60 minutes |
20 minutes |
off |
3.5 hours |
| 18 |
off |
15 minutes |
30 minutes |
70 minutes |
off |
15 minutes |
2 hours |
| 19 |
off |
30 minutes |
20 minutes |
45 minutes |
off |
20 minutes |
75 minutes |
| 20 |
off |
20 minutes |
off |
30 minutes |
20 minutes |
10 minutes |
MARATHON |
Consult with your physician before starting any exercise program.
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plans |
