| Week | Easy | Long | Fast | ||
|---|---|---|---|---|---|
| (3-4 days) | km | miles | km | miles | |
| 1 | 30 min | 13-16 | 8-10 | ||
| 2 | 30 min | 8-10 | 5-6 | ||
| 3 | 30 min | 5-10 | 3-6 | ||
| 4 | 30 min | 16-19 | 10-12 | ||
| 5 | 30 min | 10-11 | 6-7 | ||
| 6 | 30 min | 5-10 | 3-6 | ||
| 7 | 30-45 min | 19-22 | 12-14 | ||
| 8 | 30-45 min | 11-13 | 7-8 | ||
| 9 | 30-45 min | 5-10 | 3-6 | ||
| 10 | 30-45 min | 22-25 | 14-16 | ||
| 11 | 30-45 min | 13-15 | 8-9 | ||
| 12 | 30-45 min | 5-10 | 3-6 | ||
| 13 | 30-60 min | 25-30 | 16-19 | ||
| 14 | 30-60 min | 15-18 | 9-11 | ||
| 15 | 30-60 min | 5-10 | 3-6 | ||
| 16 | 30-60 min | 29-35 | 18-22 | ||
| 17 | 30-60 min | 15-18 | 9-11 | ||
| 18 | 30-60 min | ||||
| 19 | 30 min | | |||
Marathon Program
ExRx.net > Aerobic Conditioning > Programs
