Marathon Schedule: Level I

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

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