Four Month Training Schedule for Your First Marathon

April 9, 2008

If you've been into running lately and have run a few short races, you may have your heart set on running a marathon. It can seem very overwhelming, running 26.2 miles, so it's important to stick to a training schedule that gradually builds your distance and endurance up.

Here's a four month training schedule I found on the Runner's World website. This schedule is for the 16 weeks leading up to the big marathon day, and each week you build up your mileage.

Week	Mon	Tues	Wed	Thurs	Friday	Sat	Sun	Total Miles Run
1	XT (cross-train: bike, yoga, weight training, hike, etc.): 0-30 min	3-4 miles	2-3 miles	3-4 miles	Rest	4-5 miles	2-3 miles	14-19 miles
2	XT: 0-30 min	3-4 miles	2-3 miles	3-4 miles	Rest	5-6 miles	2-3 miles	15-20 miles

Want to to see the rest? Then read more

Week	Mon	Tues	Wed	Thurs	Friday	Sat	Sun	Total Miles Run
3	XT: 0-30 min	4-5 miles	2-3 miles	3-4 miles	Rest	6-7 miles	2-3 miles	17-22 miles
4	XT: 0-45 min	4-5 miles	3-4 miles	4-5 miles	Rest	7-8 miles	2-3 miles	20-25 miles
5	XT: 0-45 min	5-6 miles	3-4 miles	4-5 miles	Rest	8-9 miles	2-3 miles	22-27 miles
6	XT: 0-45 min	5-6 miles	3-4 miles	5-6 miles	Rest	10-11 miles	2-3 miles	25-30 miles
7	XT: 0-60 min	6-7 miles	3-4 miles	5-6 miles	Rest	11-12 miles	3-4 miles	28-33 miles
8	XT: 0-60 min	7-8 miles	3-4 miles	6-7 miles	Rest	13-14 miles	3-4 miles	32-37 miles
9	XT: 0-60 min	7-8 miles	4-5 miles	6-7 miles	Rest	10-11 miles	3-4 miles	30-35 miles
10	XT: 0-90 min	7-8 miles	4-5 miles	7-8 miles	Rest	15-16 miles	2-3 miles	35-40 miles
11	XT: 0-90 min	6-7 miles	4-5 miles	6-7 miles	Rest	17-18 miles	2-3 miles	35-40 miles
12	XT: 0-90 min	7-8 miles	4-5 miles	7-8 miles	Rest	14-15 miles	3-4 miles	35-40 miles
13	XT: 0-90 min	7-8 miles	3-4 miles	6-7 miles	Rest	20 miles	2-3 miles	38-43 miles
14	XT: 0-60 min	6-7 miles	3-4 miles	5-6 miles	Rest	14-15 miles	Rest	28-33 miles
15	XT: 0-45 min	5-6 miles	3-4 miles	4-5 miles	Rest	10-11 miles	Rest	22-27 miles
16	XT: 0-30 min	4 miles	3 miles	2 miles	Rest	Rest	Marathon	35 miles

Source

10 Comments

2 years

I just finished my first marathon last weekend, I followed the program above. It was a great first 22 miles and then I got hit with pretty severe quad cramps in both legs. I would highly recommend tweaking the program just a little bit on the longer runs from week 8 until 3 weeks before the marathon, trying to hit a 23 mile or so run, I think that would've really helped me out. Other than that, the program was great I think at building mileage properly, could've just been slightly longer, I didn't even have the hint of an injury with training.

ann Douglas 4 years

Just got into the NY Marathon via lottery! Figures this would be the lottery that I would win! Using the guide above! Very excited/nervous!!! I just want to be injury free! Love reading all the advice!

behemoth_the_cat 5 years

i wanna run a marathon!

njau 5 years

Marathon is a lot, I was just going to search for a half-marathon program on this website!

SillyGirl 5 years

I feel your pain syako - I haven't run longer than 3mi in a year :( I was training for a half marathon, and used to running 3 5-mi runs a week, but it apparently aggravated an old injury i didnt know i had once i reached a 9miler and I slipped a disk. I am still recuperating but almost healed. Fit - I would love it if you posted a really good century training schedule. Since i can't pound the cement on doctors orders, I am spending a lot of time on my bicycle.

Running Bunny 5 years

To add to taking things at your pace, slower if needed...I want to say that do not do MORE than is asked of you, especially if you are training, or running for fun. I did way too much while training for my second 1/2 marathon, thinking "hey I've done one, I'm going to push harder for this one"...I did too many miles a week and I think I have messed up my feet/ankles for a while. I am still running, going slower and doing less miles, and will still run a half with coaching and rehab from my physio. I just don't want anyone to get hurt!

syako 5 years

and good luck renees! I love running now, but if you had asked me about it 5 years ago I would have said "ha, I'm never going to be a runner" oh how things changed. :( my poor hip is hurt and all I want to do is :speedy: :rant:

Renees3 5 years

I've read that if you aren't currently running at least 15 mi a week don't even start training for a marathon. Slowly work up to that and then start a training regime. Personally I'm running my first 5K in May, i used a similar program to the Couch Potato to 5K, it was a little longer of a program though. I was the farthest thing from a runner when I started. Now I just run 3 times a week and it's good. I can't imagine running 6 like this program says, but obviously I'm not ready for that! My goal for next year will be a 10K or Half. We'll see. This year I'm just focusing on getting out there and actually Running!

runningesq 5 years

Ditto syako ! I've run three marathons and I firmly believe that people need a certain number of 'base' miles before they start a marathon training program. Couch to 5K is one thing (and is a great program!) but a non-runner should work up to regularly running, say, 20-30 mpw before starting a marathon training program.

syako 5 years

I just want to say something. I personally am not training for a marathon, but did start a new running program recently focusing on improving my speed. Unfortunately I pushed myself too hard on the FIRST workout and pulled my hip flexor. So my point is, don't push yourself to do things your body isn't capable of yet. You really need to take it slowly and build up gradually. I've been out for about a week and a half now and haven't run since and I'm really sad :cry: but I need to nurse the injury. So just use good judgment. If you seriously are running 5-10 miles a week, you may want to work up to week one on this training program.

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