By Anna D’Anna
This schedule works well for all skill levels. The plan calls for 3 days of running, 2 days of cross training (“CT”) and 2 days of strength training (“ST”) each week.
Here’s the schedule, with more tips and details below:
Week |
Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Sun |
1 |
CT 35 min |
3 miles |
ST/Core |
Run/Walk |
Cardio CT 45 min |
REST | 3 miles |
2 |
CT 35 min |
3 miles |
ST/Core |
Run/Walk |
Cardio CT 45 min ST/Core |
REST | 3.5 miles |
3 |
CT 35 min |
3 miles |
ST/Core |
Run/Walk |
Cardio CT 45 min ST/Core |
REST | 4 miles |
4 |
CT 35 min |
3 miles |
ST/Core |
Run/Walk |
Cardio CT 45 min ST/Core |
REST | 5 miles |
5 |
CT 35 min |
4 miles |
Cardio CT 45 min |
Run/Walk |
Cardio CT 45 min ST/Core |
REST |
6 miles |
6 |
CT 35 min |
4 miles |
Cardio CT 45 min |
Run/Walk |
Cardio CT 45 min ST/Core |
REST | 7 miles |
7 |
CT 35 min |
4 miles |
Cardio CT 45 min |
Run/Walk |
Cardio CT 45 min ST/Core |
REST | 8 miles |
8 |
CT 35 min |
4 miles |
Non Cardio CT/ST/Core |
Run/Walk |
Cardio CT 45 min ST/Core |
REST | 10 miles |
9 |
CT 35 min |
4 miles |
Non Cardio CT/ST/Core |
Run/Walk |
Cardio CT 45 min ST/Core |
REST | 12 miles |
10 |
CT 35 min |
4 miles |
Cardio CT 45 min |
Run/Walk |
Cardio CT 45 min ST/Core |
REST | 8 miles |
11 |
CT 35 min |
4 miles |
Non Cardio CT/ST/Core |
Run/Walk |
Cardio CT 45 min ST/Core |
REST | 14 miles |
12 |
CT 35 min |
4 miles |
Non Cardio CT/ST/Core |
Run/Walk |
Cardio CT 45 min ST/Core |
REST | 16 miles |
13 |
CT 35 min |
4 miles |
Cardio CT 45 min |
Run/Walk |
Cardio CT 45 min ST/Core |
REST | 16 miles |
14 |
CT 35 min |
4 miles |
Cardio CT 45 min |
Run/Walk |
Cardio CT 45 min ST/Core |
REST | 8 miles |
15 |
CT 35 min |
4 miles |
Non Cardio CT/ST/Core |
Run/Walk |
Cardio CT 45 min ST/Core |
REST | 18 miles |
16 |
CT 35 min |
4 miles |
Non Cardio CT/ST/Core |
Run/Walk |
Cardio CT 45 min ST/Core |
REST | 20 miles |
17 |
CT 35 min |
4 miles |
Cardio CT 45 min |
Run/Walk |
Cardio CT 45 min ST/Core |
REST | 13 miles |
18 |
CT 35 min |
Cross Train |
Non Cardio CT/ST/Core |
Run/Walk |
Cardio CT 45 min ST/Core |
REST | 18 miles |
19 |
CT 35 min |
Cross Train |
Non Cardio CT/ST/Core |
Run/Walk |
Cardio CT 45 min ST/Core |
REST | 8 miles |
20 |
CT 35 min |
Cross Train |
Non Cardio CT/ST/Core |
Run/Walk |
Cardio CT 45 min ST/Core |
REST |
RACE |
Download the Marathon Training Schedule
Training Tips
- Always complete a 5-7 minute active warm up before training. This can include moves like pulling knees to chest, side lunges, straight leg kicks, etc.
- Always stretch after your workout. Here are some of my favorite stretches:
- You can rearrange this plan to fit your schedule and needs. Maybe doing long runs on Wednesdays works better for you, or maybe you need to swap a running day with a cross-training day. Do whatever makes the training fit best in your daily life. Just try not to put two running days in a row, so you can be strong for them—and always take a day off before your long run!
- Cross training should be a 35-45 minute workout engaging different muscles. This can include easy swimming, cycling, etc.
- Strength training is a whole-body workout, with an emphasis on core/glute work. Strength train at least twice a week. Keep in mind that as your running mileage gets higher, you may want use lighter weights in your strength training sessions, with more repetitions for your legs. There are lots of good strength training guides available online or through your gym.
- Add one day a week of yoga, Pilates, or some type of stretching class.
- One day a week, during your shorter runs, you should do hill work and/or speed/tempo work. Hill work can be repeating the same hill(s) on a treadmill or outdoors, or it can be a hilly course that varies the intensities of each hill. Speed work in this plan involves short bursts of effort where you are breathing heavy and working hard (no more than 60 seconds). Tempo runs are hard, sustainable efforts (think 5K race pace).
Sample Hill Workout
1x per week, during shorter run
Focus on high turnover, shorter stride
Schedule:
Week 3-5: 4X 2-minute hills
Week 5-9: 5X 2-minute hills
Week 10-13: 6X 3-minute hills
Week 13-18: 7X 3-minute hills
Week 19: 5X 3-minute hills
Start on a smaller incline, like 3%, for weeks 1-9. Then, increase the incline as you get stronger.
Sample Tempo Run
1x per week, during shorter run
Mix up tempo workouts with speed drills; don’t do both in one session
Schedule:
Week 5-9: 2X 5-8 minute tempo run, OR track speed work: 1X 800, 2X 600, 4X 400 (with 2 min rest intervals)
Week 10-12: 2X 10-minute tempo run
Week 13-16: 3X 10-minute tempo run
Week 16-19: 3X 15-minute tempo run
Sample Speed Workouts
1X per week, during shorter run
Mix up tempo workouts with speed drills; don’t do both in one session
Run 1 mile comfortable pace
4X Run hard 30 seconds, easy run or walk 1 minute
Run .5 miles comfortable pace
Repeat speed x 4 if you can continue to have good form (you may need to take a longer recovery)
Finish with comfortable run
Take a good warm up 10 min easy run
Push hard 30 seconds: 30 seconds recovery
(walk or easy run)
Push hard 45 seconds: 45 seconds recovery
(walk or easy run)
Push hard 60 seconds: 60 seconds recovery
(walk or easy run)
Run comfortable pace 10 min
Repeat speed and recovery intervals above