As a beginning runner, there are some important considerations to be aware of before training for and running a race. Before undertaking any hard physical endeavor or beginning a new type of training program it is always wise to consult your physician. A beginner, for the purposes of this schedule, is defined as a person who:

  • Has never run a marathon
  • Is presently running at least 2 hours (total) each week
  • Can run continuously for at least 30 minutes
  • Is in excellent health
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
1 off 30 minutes off 35 minutes 30 minutes off 40 minutes
2 off 35 minutes off 40 minutes off 30 minutes 45 minutes
3 off 35 minutes 20 minutes 45 minutes off 20 minutes 60 minutes
4 off 40 minutes off 50 minutes 30 minutes off 70 minutes
5 off 45 minutes 30 minutes 55 minutes off 30 minutes 80 minutes
6 off 45 minutes 30 minutes 60 minutes off 30 minutes 90 minutes
7 off 45 minutes 30 minutes 70 minutes off 30 minutes 1.75 hours
8 off 45 minutes 30 minutes 80 minutes off 30 minutes 2 hours
9 off 45 minutes 30 minutes 80 minutes 20 minutes off 2.25 hours
10 off 45 minutes 30 minutes 80 minutes 20 minutes 30 minutes 2 hours
11 off 45 minutes 30 minutes 80 minutes 30 minutes off 2.5 hours
12 off 30 minutes 40 minutes 90 minutes 20 minutes 30 minutes 2 hours
13 off 50 minutes 30 minutes 75 minutes 30 minutes off 2.75 hours
14 off 30 minutes 40 minutes 90 minutes 30 minutes 30 minutes 2 hours
15 off 50 minutes 30 minutes 60 minutes 20 minutes off 3 hours
16 off 30 minutes 40 minutes 90 minutes 30 minutes 30 minutes 2 hours
17 off 50 minutes 30 minutes 60 minutes 20 minutes off 3.5 hours
18 off 15 minutes 30 minutes 70 minutes off 15 minutes 2 hours
19 off 30 minutes 20 minutes 45 minutes off 20 minutes 75 minutes
20 off 20 minutes off 30 minutes 20 minutes 10 minutes MARATHON