Training for a Marathon

NOTE: This program is designed for someone who is already running 2-3 times a week. The 10 Km Program or the Half Marathon Program are the perfect start up for this program.

Day	Mon	Tues	Wed	Thur	Fri	Sat	Sun

Week 1	4-6KM	I	R	7-9KM	5-7KM	12-14KM	Rest
Week 2	4-6KM	N		7-10KM	5-7KM	13-15KM	Rest
Week 3	4-6KM	T	E	7-10KM	5-7KM	14-16KM	Rest
Week 4	4-6KM	E		7-10KM	5-7KM	14-17KM	Rest/3KM
Week 5	4-6KM	R	S	7-10KM	5-7KM	16-19KM	Rest/3KM
Week 6	5-7KM	V		7-10KM	5-7KM	20-23KM	Rest/3KM
Week 7	5-7KM	A	T	8-10KM	5-7KM	22-25KM	Rest/3KM
Week 8	5-7KM	L		10-13KM	Rest/3KM	24-27KM	Rest
Week 9	5-7KM			10-13KM	Rest/3KM	26-28KM	Rest
Week 10	5-8KM	T	D	9-13KM	Rest/3KM	30-33KM	Rest
Week 11	5-8KM	R		12-15KM	Rest/3KM	28-31KM	Rest
Week 12	5-8KM	A	A	9-13KM	Rest	32-36KM	Rest
Week 13	5-7KM	I		8-12KM	Rest	27-29KM	Rest
Week 14	5-7KM	N	Y	7-10KM	Rest/3KM	18-24KM	Rest
Week 15	4-6KM	I		6-8KM	Rest/5KM	8-10KM	Rest
Week 16	5KM	N	5KM	Rest	Rest/2KM	RACE	Rest
Week 16 +1	Rest/3KM	G	Rest/3KM	3-7KM	Rest	5-7KM	Rest/3KM
Week 16 +2	4-6KM		Rest	7KM	5-7KM	6-8KM	Rest

Note: Schedules are a guideline. Please adjust accordingly.(i.e your life schedule; goals etc).

Monday - These should be a casual run more to keep you loose than anything else.

Tuesday - Interval Training is an important part of any training regime. They will add speed to your distance.

Wednesday - Rest day, You deserve it after your Intervals!

Thursday - This is your sustained run. At the end of this run you should be tired.

Friday - Like Mondayï¿½s run, keep things loose. As you get farther into your schedule you will need to rest in preparation for Saturdayï¿½s long run run.

Saturday - Long Run time. Work up to your distance slowly over time. You will need to reduce the length of your long runs in the weeks leading up to the race to make sure your muscles have recovered by race day. This is called "tapering."

Sunday - Rest day, but feel free to use it to work out the legs after your long run. Keep it under 3KM.