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Marathon & Half Marathon Training Programs

Select your race, distance, experience level, and the day you like to do your long runs, and the schedule will automatically adjust for you.
Race/Date
Rock N' Roll San Diego, 06/06/2010
Rock N' Roll Seattle, 06/26/2010
Rock N' Roll Arizona, 01/16/2011


   		  Distance/Level
Half Marathon - Novice
Half Marathon - Intermediate
Half Marathon - Advanced
Marathon - Novice
Marathon - Intermediate
Marathon - Advanced
   Long Run Day
Saturday
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Marathon - Novice Training Program
(numbers are in miles)
WeekDatesSunMonTueWedThursFriSatTotal
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
  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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