Four Month Training Schedule for Your First Marathon

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

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