Running Online

Marathon Training Schedule

By
Art Liberman
of State of the Art Marathon Training

Before proceeding to the Marathon Training Schedule which follows, it is essential that you have completed the most advanced level on the Mileage Buildup Schedule (Chart I). Additionally, it is very important that you have read the majority of the text contained within this website. Using a training schedule without basic knowledge of training principles and injury prevention strategies, and without the consultation of a coach can indeed be hazardous to your health! Check out my Individualized Coaching Services page if you might be interested in me designing an individualized training schedule to match your ability level with your goals/needs for an upcoming marathon.  If you wish to see the chart below in kilometers, click here.

Week#  Sun. Mon. Tue. Wed. Thur. Fri. Sat. Total 1 10 Rest 6 8 6 Rest 5 35 2 12 Rest 6 8 6 Rest 5 37 3 8 Rest 4 6 4 Rest 4 26---Easy Week 4 14 Rest 6 8 6 Rest 5 39 5 16 Rest 6 8 6 Rest 5 41 6 18 Rest 6 8 6 Rest 5 43 7 12 Rest 4 6 4 Rest 4 30---Easy Week 8 20 Rest 6 8 6 Rest 5 45 9 16 Rest 6 8 6 Rest 5 41 10 12 Rest 4 6 4 Rest 4 30---Easy Week 11 21 Rest 6 8 6 Rest 5 46 12 16 Rest 6 8 6 Rest 5 41 13 12 Rest 4 6 4 Rest 4 30---Easy Week 14 22-23 Rest 6 8 6 Rest 5 47-48 15 12 Rest 6 8 6 Rest 4 36 16 16 Rest 5 7 5 Rest 4 37 17 10 Rest 6 Rest 4 Rest 2 22---Taper Week 18 26.2 1 Opt. Rest 1-2 Opt. 2-3 Opt. Rest 3 Marathon Week