Chasing time: Marathon Training
3 month marathon training program
Month 1: Building Base
Week 1-2: Foundation Building
- Monday: 30 minutes easy-paced run.
- Wednesday: 30 minutes easy-paced run.
- Friday: 30 minutes easy-paced run.
- Saturday: 45-60 minutes at a comfortable, conversational pace.
- Sunday: Rest or light cross-training (e.g., cycling, swimming, yoga).
Week 3-4: Increasing Mileage
- Monday: 35 minutes easy-paced run.
- Wednesday: 35 minutes easy-paced run.
- Friday: 35 minutes easy-paced run.
- Saturday: 60-75 minutes at a comfortable pace.
- Sunday: Rest or light cross-training.
Month 2: Building Endurance
Week 5-6: Adding Distance
- Monday: 40 minutes easy-paced run.
- Wednesday: 40 minutes easy-paced run.
- Friday: 40 minutes easy-paced run.
- Saturday: 75-90 minutes at a comfortable pace.
- Sunday: Rest or light cross-training.
Week 7-8: Introducing Speed and Hills
- Monday: 45 minutes with some speed intervals (e.g., 1-minute fast, 2-minute recovery, repeat).
- Wednesday: 45 minutes with some hill repeats (find a moderate hill and run up it at a hard effort for 1 minute, then jog down to recover; repeat 5-6 times).
- Friday: 45 minutes easy-paced run.
- Saturday: 90-105 minutes at a comfortable pace.
- Sunday: Rest or light cross-training.
Month 3: Taper and Fine-Tuning
Week 9-10: Tapering
- Monday: 40 minutes easy-paced run.
- Wednesday: 40 minutes easy-paced run.
- Friday: 30 minutes easy-paced run.
- Saturday: 60-75 minutes at a comfortable pace.
- Sunday: Rest or light cross-training.
Week 11-12: Race Prep
- Monday: 35 minutes with some speed intervals (e.g., 1-minute fast, 2-minute recovery, repeat).
- Wednesday: 35 minutes with some hill repeats.
- Friday: 30 minutes easy-paced run.
- Saturday: 45 minutes at a comfortable pace.
- Sunday: Rest or light cross-training.
In the final week leading up to the marathon, reduce your training volume significantly to allow your body to recover and prepare for the race. You should also focus on proper hydration, nutrition, and rest.
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Week
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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Week 1
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30 min
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Rest/Cross
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30 min
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Rest
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30 min
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45-60 min
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Rest/Cross
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Week 2
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30 min
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Rest/Cross
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30 min
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Rest
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30 min
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45-60 min
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Rest/Cross
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Week 3
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35 min
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Rest/Cross
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35 min
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Rest
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35 min
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60-75 min
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Rest/Cross
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Week 4
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35 min
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Rest/Cross
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35 min
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Rest
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35 min
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60-75 min
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Rest/Cross
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Week 5
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40 min
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Rest/Cross
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40 min
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Rest
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40 min
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75-90 min
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Rest/Cross
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Week 6
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40 min
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Rest/Cross
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40 min
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Rest
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40 min
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75-90 min
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Rest/Cross
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Week 7
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45 min
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Rest/Cross
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45 min
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Rest
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45 min
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90-105 min
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Rest/Cross
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Week 8
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45 min
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Rest/Cross
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45 min
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Rest
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45 min
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90-105 min
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Rest/Cross
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Week 9
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40 min
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Rest/Cross
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40 min
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Rest
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30 min
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60-75 min
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Rest/Cross
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Week 10
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40 min
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Rest/Cross
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40 min
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Rest
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30 min
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60-75 min
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Rest/Cross
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Week 11
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35 min
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Rest/Cross
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35 min
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Rest
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30 min
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45 min
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Rest/Cross
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Week 12
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35 min
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Rest/Cross
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35 min
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Rest
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30 min
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45 min
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Rest/Cross
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