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Marathon Training Program for Beginners
Program type: Marathon/ Beginner
Description: Long runs are on Sunday, rest on Saturday and cross training on Friday.

Shorter runs on Monday through Thursday.

Long run can be either day of the weekend (Saturday or Sunday), but the other day should be a rest day.
Program Length: 18 weeks
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Week Mon Tue Wed Thu Fri Sat Sun
1 rest 3 miles 3 miles 3 miles cross rest 6 miles 15 mi total
2 rest 3 miles 3 miles 3 miles cross rest 7 miles 16 mi total
3 rest 3 miles 4 miles 3 miles cross rest 8 miles 18 mi total
4 rest 3 miles 4 miles 3 miles cross rest 9 miles 19 mi total
5 rest 3 miles 5 miles 3 miles cross rest 10 miles 21 mi total
6 rest 3 miles 5 miles 3 miles cross rest 7 miles 18 mi total
7 rest 3 miles 6 miles 3 miles cross rest 12 miles 24 mi total
8 rest 3 miles 6 miles 3 miles cross rest 13 miles 25 mi total
9 rest 3 miles 7 miles 4 miles cross rest 10 miles 24 mi total
10 rest 3 miles 7 miles 4 miles cross rest 15 miles 29 mi total
11 rest 4 miles 8 miles 4 miles cross rest 16 miles 32 mi total
12 rest 4 miles 8 miles 5 miles cross rest 12 miles 29 mi total
13 rest 4 miles 9 miles 5 miles cross rest 18 miles 36 mi total
14 rest 4 miles 9 miles 5 miles cross rest 14 miles 32 mi total
15 rest 5 miles 10 miles 5 miles cross rest 20 miles 40 mi total
16 rest 5 miles 8 miles 4 miles cross rest 12 miles 29 mi total
17 rest 4 miles 6 miles 3 miles cross rest 8 miles 21 mi total
18 rest 3 miles 4 miles 2 miles cross rest 26.2 miles 35.2 mi total

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