Finding the right marathon training schedule for you is a critical aspect of preparing for this event. If you train too hard you will definitely not run the best marathon you could. Of course the opposite is true as well. Too little training will make the later marathon miles really tough. The article below looks at the key factors in picking a training program, and presents three levels of marathon training schedules. You can download these in Excel format.

We will be updating this page to include an additional 3 marathon training schedules, slightly more difficult than the ones below. Check back soon!

Selecting a marathon training schedule...

that suits your abilities and goals is not as simple as it may seem. Each and every runner is different, with differing levels of experience and capabilities (just look at all of the different running styles you see out there). So how can choosing from only a handful of marathon training schedules fit your specific needs? Let’s take a closer look…

Abilities and Susceptibilities

We’re all good at some aspect of running. You have to be able to make a realistic assessment of your strengths and limitations. My own strength is the ability to run middle distances (Half marathon) at a fairly good pace (for me) and finish comfortably. My weaker runs are in short fast races like a 5K. I also find I am more injury prone doing this.

So, take a hard look at your previous race results, try and ascertain why you finished where you did, and set your marathon goals accordingly. Know your weak points.

The Training Goal

Before you decide on a specific training schedule, it’s worth looking at the main goals of any marathon training program. The reason for having a schedule at all is to provide a training structure for you to accomplish the following:

Build strength in the appropriate muscles

Build endurance – do any active sport (tennis, cycling, hiking) for 3 to 4 hours without much of a break and you’ll be tired

Build mental stamina – when your body gets tired, it’s your brain that keeps you going.

When you add all this up what you get is Experience! Your body will get used to the extra demands you place on it. George Sheehan used to call this “miles in the bank”!

The Marathon Training Schedule

Now let’s look at some training mileage charts. I’ve looked at quite a few marathon programs and I am astonished at the differences between them - from 9 to 21 weeks long, average miles per week varying from 30 to 50, speed workouts, number and frequency of long runs…. It’s confusing!

So how do you choose your program?

1. Select your experience level

Some of the training schedules have different mileage charts depending on your experience and ability. Here is a typical classification chart:

Note: - These are only guidelines, and there is overlap between the categories. Many factors influence your ability to meet a marathon time goal.

Category	Expected finish times	Number of Marathons	Other Factors
1: Beginner	Over 3h 30m	Less than 5	Your Age & Gender 10 k results Previous injuries Your personal goal
2: Intermediate	3h 10m to 4h 30m	More than 3
3: Experienced	2h 50m or more	More than 8
4: Elite	Competitive racer, sub 2h 30m marathon

2. Select the best training program for you

Pick the category above that best fits your experience.
Be realistic - the marathon is a tough race, so be conservative about your training goals (as well as your expected race pace and finish time)
Look for a training schedule that applies to this level. If necessary, adapt the program to your own needs.

è Check with your doctor, especially first time marathoners!

3. A good marathon training schedule will stick to sound basic principles:

Incorporates the hard day/easy day approach on alternate days and weeks.
Is not too long, (or short). I find a 14 to 18 week program to be the best, depending on your current running level. Beginner marathoners may need more.
Is flexible. I firmly believe you should have the freedom to change your long run day, take an extra rest day, etc without compromising the overall results.
Does not take you to too high a weekly mileage (Elite runners excepted!). About 45 - 55 miles should be the highest weekly mileage you will need. The beginner programs will be less.
Has a gradual build up in your weekly long run distance. The long slow distance (LSD) run is the cornerstone of your marathon training, and you need to develop the ability to complete your long runs without over-taxing your body.

It’s easy for beginner marathoners especially to get drawn into training programs that are really too ambitious for their level of experience. This is true even for those folks who can run fairly fast 10K races.

Things to avoid.

You may not agree with all of these, but they reflect my personal preferences and experience.

Long runs over 20 miles. It’s not necessary to run 24, or 25 mile training runs to have a good marathon.
Too many 20-mile runs. One or two should be enough for most people.
Speed work! Again, I don’t think you need to include this type of training for a marathon. It increases your risk of getting injured. If you run two or three races during your training period this will be sufficient.
Over-training. Don’t leave your marathon PB time on the training trails!

Training Schedules.

Below are some marathon training schedules I have put together based on research and my own marathon experience. I have not included the elite category in these schedules. At the competitive level you should have a personalized schedule.

Feel free to adapt these programs to your own needs and abilities. I have followed combinations of levels 1 and 2 for my previous marathon training.

Click here to download the Excel version of the marathon training schedules.

MARATHON TRAINING SCHEDULES

Schedule Level 1:

Ideal for the beginner and occasional marathoner
Has a relatively low weekly mileage
Two rest days per week (You can do some cross training like cycling on one of these

Schedule Level 2:

This schedule calls for a little more intensity in your training
Great for marathoners with some experience
Has one to two rest days per week

Schedule Level 3:

You should have a good running base and previous marathon experience
Great for the competitive runner
Less frequent rest days per week
Remember, the harder you train the more injury prone you become!

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Marathon Training Schedules

For marathon runners of all ages and abilities

Selecting a marathon training schedule...

Category

MARATHON TRAINING SCHEDULES