Marathon Training Schedule

Training Schedule

Designed by 1st Place Sports to help you complete your first marathon.

Running a marathon is a big decision for any runner. Therefore, be positive that you are really sure this is something you want to do before you tackle this schedule. If this is you first attempt at the 26.2 mile distance, you will need be running at least three miles a day to start this training. You should have been running at least a year, two years is recommended. As you move through the schedule try not to miss the long run. It is the most important aspect of training for a marathon. The longest run you should do prior to race day is twenty miles. Running over this distance in training is too risky for injury, plus saving the thrill of running the 26.2 mile distance for the race can be very gratifying. The days of the week can be rotated to fit your schedule. The schedule is twenty weeks leading up to the marathon. the last two weeks is designed to let you rest and build up your strength for the big day. Not resting in the last ten days before a marathon is the biggest mistake that new runners make. Good Luck!

Week	Mon	Tues	Wed	Thur	Fri	Sat	Sun
1	Rest	3 miles	3 miles	3 miles	Rest	3 miles	4 miles
2	Rest	3 miles	3 miles	3 miles	Rest	3 miles	5 miles
3	Rest	3 miles	4 miles	3 miles	Rest	3 miles	5 miles
4	Rest	3 miles	4 miles	3 miles	Rest	3 miles	6 miles
5	Rest	3 miles	4 miles	3 miles	Rest	3 miles	7 miles
6	Rest	3 miles	4 miles	3 miles	Rest	3 miles	8 miles
7	Rest	3 miles	5 miles	3 miles	Rest	3 miles	9 miles
8	Rest	3 miles	5 miles	3 miles	Rest	3 miles	10 miles
9	Rest	3 miles	5 miles	3 miles	Rest	3 miles	11 miles
10	Rest	3 miles	5 miles	3 miles	Rest	3 miles	12 miles
11	Rest	3 miles	5 miles	3 miles	Rest	3 miles	13 miles
12	Rest	3 miles	5 miles	3 miles	Rest	3 miles	14 miles
13	Rest	3 miles	6 miles	3 miles	Rest	3 miles	15 miles
14	Rest	3 miles	6 miles	3 miles	Rest	3 miles	16 miles
15	Rest	3 miles	6 miles	3 miles	Rest	3 miles	17 miles
16	Rest	3 miles	6 miles	3 miles	Rest	3 miles	18 miles
17	Rest	3 miles	6 miles	3 miles	Rest	3 miles	19 miles
18	Rest	3 miles	7 miles	3 miles	Rest	3 miles	20 mile
19	Rest	3 miles	5 miles	3 miles	Rest	3 miles	12 miles
20	Rest	3 miles	3 miles	Rest	Rest	26.2 miles	Rest
Post race week 1	Rest	Rest	Rest	Rest	3 miles	3 miles	3 miles
Post race week 2	Rest	3 miles	3 miles	3 miles	Rest	3 miles	5 miles

Don't worry about not running more than twenty miles. The crowd of runners and your pumping adrenalin will get you through the marathon. However, here are some important points to remember and use on race day.

1. Don't start out too fast. The best way to have a successful race is to run and even pace. Run at the pace that you ran your long runs.

2. Wear the same shoes that you used to do your long runs. Don't buy a new pair of shoes to use in the race unless you can run at least three of your long runs in them.

3. Drink water before, during and after the race. Don't wait until you are thirsty to get water. Start drinking a few hours before the race and drink at every opportunity during the event.

4. Don't do anything new on race day. Eat and drink what you usually do before your long run.

5. Get up early on race day and give your self plenty of time to get to the starting line.

6. Line up at the starting line in the an area not do close to the front. This will help keep you at a reasonable pace.

7. It is important not to due too much training or physical activity the last three days before the marathon. You'll need all your energy on race day.

8. Read the race instructions in your race packet prior to reporting to the starting line. The information they contain can be very helpful to your having a good safe race.