Important points of interest 


· 
PDF version of this schedule. 


· 
Tip:
Make your own running schedule Marathon max 4 trainings per week in PDF 


· 
The preparation period is: 12
weeks. The number of trainings per week is:
3
(sometimes 4). 


· 
First of
all read How to make
running schedules beginners in which you can read how you can establish globally a
training plan. 


· 
Because running a marathon demands much of your
body this running schedule marathon for beginners has been only
arranged for the one which have minimum a sixmonth period
running experience. Also you can run at least hour without
problems. 


· 
Quantity is more important than quality. In other words
the number of kilometers goes up, the intensity goes down. 


· 
Speed training can go never (much) rapidly than above
the speed what you wants run on the marathon. 


· 
The best you can do is Saturday the endurance
training in marathon speed and Sunday the extra long quiet
endurance training. 


· 
If you a race runs then
do you that week no extra long quiet endurance training. 


· 
The extra long quiet endurance training builds
you gradually on: each third week you run approximately two
thirds of the distance which you a week for that have run. 


· 
Endurance training speed 3 (93%) is equal to marathon
speed. 




The running schedule 


· 
General preparation
period
Begin: 12 weeks for the eventual aim.
End: 7 weeks for the
eventual aim.
Therefore number of weeks: 5.
How frequently 

What and how 

How long 
1 x per week 

long quiet endurance training speed 1 

50 up to 70 minutes* 
2 x per week 

average endurance training speed 2 

30
up to 45 minutes 
1 x per
two weeks 

average
endurance training speed 2+ 

25
up to 35 minutes** 
* Explanation:
not immediately the first week 70 minutes, but quietly builds per week.
**
Explanation:
a
little more rapidly than speed
2. 





· 
Specific
preparation period
Begin: 7 weeks for the eventual aim.
End: 3 weeks for the eventual
aim.
Therefore number of weeks: 4.
Frequently 

What and how 

Time/distance 
1 x per week 

extra long quiet endurance training speed 1 

gradually to
16 mile 
1 x per week 

quiet endurance training speed 1 

25
up to 35 minutes 
1 x per two weeks 

endurance marathon speed * 

45 minutes 
1 x per week 

fartlek (or
interval training ext. long **) 

35 min
(or 30 min) 
* Explanation: 

In other words endurance training speed 3 (93%). 




** Explanation: 

Speed:

95% (a
little more rapidly than marathon speed). 


Times: 
6 x 5 (2) or
fartlek 60 min. 


Pause: 
Between ( ). How: to
dribble. 






· 
Intensive
period
Begin: 3 weeks for the eventual aim.
End: 1 weeks for the eventual aim.
Therefore number of weeks: 2.
Frequently 

What and how 

Time/distance 
1 x per week 

extra long quiet endurance train. speed 1* 

19
mile 
1 x per week 

quiet endurance training speed 1 

25 up to 35 minutes 
1 x per week 

endurance marathon speed ** 

45 up to 60 minutes 
1 x per week


fartlek (or interval training ext. long
***) 

60 min
(or 45 min) 
* Explanation: 

Only the first week
of this period. 



** Explanation:


Only the second week
of this period.
In other words endurance training speed 3 (93%). 




*** Explanation: 

Speed:

95% (a
little more rapidly than marathon speed). 


Times: 
3
x 15 min (5). 


Pause: 
Between ( ). How: to
dribble. 






The last week 
· 

The last week to the marathon you do
not much: two times quiet endurance training of 30
minutes and four days before
the marathon a fast endurance training of 25
minutes. The last days for the marathon you do simply
(almost) nothing. 





Tool 


· 
Tip:
Make your own running schedule Marathon max 4 trainings per week in PDF 