This site uses: Cookies
Find in Runningtools.com by Google
 
 

Running schedule marathon beginners
Maximum 4 trainings per week

 

 

See also: Overview running schedules.

 

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 six-month 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

 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013