Marathon - Novice Training Program
(numbers are in miles)
| Week | Dates | Sun | Mon | Tue | Wed | Thurs | Fri | Sat | Total |
| 1 |
09/12-09/18 |
A |
R |
6 |
3 |
6 |
R |
7 |
22 |
| 2 |
09/19-09/25 |
A |
R |
6 |
3 |
6 |
R |
8 |
23 |
| 3 |
09/26-10/02 |
A |
R |
6 |
4 |
6 |
R |
8 |
24 |
| 4 |
10/03-10/09 |
A |
R |
6 |
4 |
6 |
R |
10 |
26 |
| 5 |
10/10-10/16 |
A |
R |
6 |
5 |
6 |
R |
12 |
29 |
| 6 |
10/17-10/23 |
A |
R |
6 |
5 |
6 |
R |
13 |
30 |
| 7 |
10/24-10/30 |
A |
R |
6 |
6 |
6 |
R |
10 |
28 |
| 8 |
10/31-11/06 |
A |
R |
6 |
6 |
6 |
R |
14 |
32 |
| 9 |
11/07-11/13 |
A |
R |
6 |
3 |
6 |
R |
16 |
31 |
| 10 |
11/14-11/20 |
A |
R |
6 |
7 |
6 |
R |
10 |
29 |
| 11 |
11/21-11/27 |
A |
R |
6 |
8 |
6 |
R |
17 |
37 |
| 12 |
11/28-12/04 |
A |
R |
6 |
5 |
6 |
R |
18 |
35 |
| 13 |
12/05-12/11 |
A |
R |
6 |
9 |
6 |
R |
13 |
34 |
| 14 |
12/12-12/18 |
A |
R |
6 |
10 |
6 |
R |
14 |
36 |
| 15 |
12/19-12/25 |
A |
R |
6 |
9 |
6 |
R |
20 |
41 |
| 16 |
12/26-01/01 |
A |
R |
6 |
8 |
6 |
R |
10 |
30 |
| 17 |
01/02-01/08 |
A |
R |
6 |
6 |
6 |
R |
8 |
26 |
| 18 |
01/09-01/15 |
A |
R |
6 |
4 |
6 |
R |
R |
16 |
| |
01/16-01/22 |
Race Week - run and recover |
26 |
| Total Miles: |
529 |
|
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Key:
A = Active recovery such as cycling, swimming, hiking. Best not to run during active recovery.
R = Rest. Very minimal or no exercise at all.
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