Marathon Schedule: Level I

ExRx.net > Aerobic Conditioning > Program

Recommended Running Background: (A) At least one 3 mile run, (B) Average base of 7-15 miles in the last 4 weeks.

Phase Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Mileage
Endurance   C/O R R/C/O SL R/C O L  
  0             4 +4
  1 C/0 2-3 2-3 2-4 2-3 0 4 8-17
  2 C/0 2-3 2-3 2-4 2-3 0 6 10-19

Recovery

3 0 2-3 0 2-3 2-3 0 6 10-15
  4 C/0 2-4 2-3 2-4 2-3 0 8 12-22
  5 C/0 2-4 2-3 3-5 2-3 0 9 14-24
  6 C/0 2-4 2-3 3-5 2-3 0 8 13-23

Recovery

7 0 2-3 C/0 2-4 2-3 0 10 14-20
  8 C/0 2-4 2-3 3-5 2-3 0 12 17-27
  9 0 3-5 2-3 4-6 2-4 0 8 15-26
  10 5K Event 0 2-3 4-6 2-4 0 14 21-31

Recovery

11 0 2-4 C/0 3-5 2-3 0 8 13-20
Strength   C/O R R/C/O H R+C O L  
  12 5K Event 0 2-3 4-6 2-4 0 16 25-32
  13 C/0 3-5 2-3 5-7 2-4 0 10 20-29

Recovery

14 0 3-5 2-3 5-7 2-3 0 0 10-18
  15 1/2 Marathon 0 2-3 4-6 2-4 0 18.5 37-45
  16 0 3-6 2-3 6-8 3-5 0 10 22-32
  17 C/0 4-6 2-3 6-8 3-5 0 20 33-42
Taper   O R R/O R R/O O SL  
  18 0 3-6 2-3 4-6 2-4 0 10 17-29
  19 0 3-5 2-3 3-5 2-3 0 7 13-23
  20 0 3-4 2-3 2-3 2-3 0-2 0 5-15
    Marathon              

Letter Codes

L = long run
SL = semi-long run
R = recovery run
H = hilly run
O = off day
C = cross-training
/ = or
+ = and optional


Main Menu | Overview | Running Titles