Greenrunning

30 Week Marathon Training Program

 
 

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This 30 week training program is a VERY conservative program designed by Jeff Galloway with cut-back weeks between each long run.  The long runs can be done on Saturday or Sunday. 

Week Mon Tues Wed Thurs Fri Sat Sun
               
1 0-2 2 0-2 2 0-2 0 2
2 0-2 2 0-2 2 0-2 0 3
3 0-2 2 0-2 2 0-2 0 4
4 0 3 0 2 0 0 4
5 3 0-2 4 0-2 3 0 5
6 0-2 3 0-2 4 0-2 0 6
7 4 0-2 3 0-2 4 0 7
8 0 4 0 3 0 0 8
9 4 0-2 3 0-2 4 0 9
10 0-2 4 0-2 4 0-2 0 10
11 4 0-2 4 0-52 4 0 11
12 0 4 0 4 0 0 6
13 4 0-2 4 0-2 4 0 12
14 0-2 4 0-2 4 0-2 0 6
15 4 0-2 4 0-2 4 0 14
16 0 4 0 4 0 0 7
17 4 0-2 4 0-2 4 0 16
18 0-2 4 0-2 4 0-2 0 8
19 4 0-2 4 0-2 4 0 18
20 0 4 0 4 0 0 9
21 4 0-2 4 0-2 4 0 20
22 0-2 4 0-2 4 0-2 0 10
23 4 0-2 4 0-2 4 0 22
24 0 4 0 4 0- 0 11
25 4 0-2 4 0-2 4 0 24
26 0-2 4 0-2 4 2 0 12
27 4 0-2 4 0-2 2 0 26
28 0 4 0 4 0 0 13
29 4 0-2 4 0-2 4 0 12
30 0 4 0 2 1 0 26

 

Jeff's program was trains up to the full 26 miles which could be stressful for a new runner.  If following this 30 week program, I would recommend doing the over 20 milers as back to back runs (evening and early next morning)

 

 

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