MARATHON TRAINING PROGRAM

A 16 week schedule is used to train NON-RUNNERS for a marathon. The goal is SIMPLY to FINISH!!

You must be able to jog continuously for 30 minutes to start the schedule, otherwise you can work into it with a preliminary schedule. We both could do this but elected to add a couple weeks on the front end anyway to get used to consistently running 4 days per week. The first two weeks are what we added, the following 16 are from the book. You run only 4 days per week with a day of rest before and after your long run.

Week 1 - 3, 3, 3, 3
Week 2 - 3, 3, 3, 4
Week 3 - 3, 4, 3, 5
Week 4 - 3, 4, 3, 6
Week 5 - 3, 4, 3, 7
Week 6 - 3, 5, 3, 8
Week 7 - 3, 5, 3, 10
Week 8 - 4, 5, 4, 11
Week 9 - 4, 6, 4, 12
Week 10 - 4, 6, 4, 14
Week 11 - 4, 7, 4, 16
Week 12 - 5, 8, 5, 16
Week 13 - 5, 8, 5, 16
Week 14 - 5, 8, 5, 18
Week 15 - 5, 8, 5, 18
Week 16 - 5, 8, 5, 9
Week 17 - 3, 5, 3, 8
Week 18 - 3, 3, walk 3, marathon