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18 Week Marathon Training Program

 
 

Home About the Author Marathon Training Training Tips Running Green Running Links Shopping Guide Streak Freak

 

 

 

 

 

 

 

This 18 week training program is a conservative program with cut-back weeks between each long run.  The long runs are scheduled for Saturday with a rest day on Sunday.  The long run can be moved to Sunday with a rest day either before or after.  This schedule has worked well for me and helped me to train injury-free

Week Mon Tues Wed Thurs Fri Sat Sun
             
1 1-2 2-3 4-5 2-3 1-3 7 0
2 1-2 2-3 4-5 2-3 1-3 5 0
3 1-2 2-3 4-5 2-3 1-3 10 0
4 1-2 2-3 4-5 2-3 1-3 5 0
5 1-2 2-3 4-5 2-3 1-3 12 0
6 1-2 2-3 4-5 2-3 1-3 6 0
7 1-2 2-3 4-5 2-3 1-3 14 0
8 1-2 2-3 4-5 2-3 1-3 7 0
9 1-2 2-3 4-5 2-3 1-3 16 0
10 1-2 2-3 4-5 2-3 1-3 8 0
11 1-2 2-3 4-5 2-3 1-3 18 0
12 1-2 2-3 4-5 2-3 1-3 9 0
13 1-2 2-3 4-5 2-3 1-3 20 0
14 1-2 2-3 4-5 2-3 1-3 10 0
15 1-2 2-3 4-5 2-3 1-3 20 0
16 1-2 2-3 4-5 2-3 1-3 10 0
17 1-2 2-3 4-5 2-3 1-3 8 0
18 1-2 1-2 2-3 1-2 1-2 26 0
 

This schedule has worked well for me and helped me to train injury-free.  One of the 20 mile training runs can be done as a split long run 10 in the evening then 10 early the next morning

 

 

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