So you've already run at least one half-marathon (13.1 miles) road race, and you're ready to take on the challenge of the marathon. Use this 20-week advanced beginner marathon schedule (see chart below) to train for your marathon. If this schedule doesn't seem challenging enough, try the intermediate marathon schedule.
This schedule is geared toward runners who can run 4 miles comfortably and can run 4 to 5 days per week. If you're not up to that, try the beginner runner marathon schedule.
Notes about the schedule:
Mondays: Mondays are usually rest days. Don't ignore rest days -- they're important to your recovery and injury prevention efforts. Your muscles build and repair themselves during your rest days. You're not going to gain much strength and you're increasing your risk of injury if you don't take some rest days.
Tuesdays and Thursdays: After you warm up, run at a comfortable pace for the designated mileage.
Wednesdays: After you run a 10-minute warm-up, run the designated mileage at your "marathon Race Pace" (RP). Follow that with a 10-minute cool-down. If you're not sure what your marathon race pace is, add 30-45 seconds per mile to your half-marathon pace.
Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at an easy-to-moderate effort for 30 to 45 minutes. If you're feeling very sluggish or sore on Friday, take a rest day. It's important that you're feeling strong for your Saturday long run. Saturdays: This is the day for your long slow distance run. Run the designated mileage at an easy, conversational pace. Use your breathing as your guide. You should be able to breathe easily and talk in complete sentences comfortably during your run. Sundays: Sundays are active recovery days. Run at an easy (EZ), comfortable pace to help loosen up your muscles.
You can switch days to accommodate your schedule. So, if you prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.
Advanced Beginner Marathon Training Schedule
|1||Rest||3 mi||Rest||3 mi||Rest||4 mi||3 mi EZ|
|2||Rest||3 miles||2 mi||3 mi||CT or Rest||5 mi||3 mi EZ|
|3||Rest||3 mi||2 mi RP||4 mi||CT or Rest||6 mi||3 mi EZ|
|4||Rest||3 mi||2 mi RP||4 mi||CT or Rest||7 mi||3 mi EZ|
|5||Rest||4 mi||2.5 mi RP||4 mi||CT or Rest||6 mi||3 mi EZ|
|6||Rest||4 mil||2.5 mi RP||4 mi||CT or Rest||8 mi||3 mi EZ|
|7||Rest||4 mi||3 mi RP||4 mi||CT or Rest||10 mi||3 mi EZ|
|8||Rest||4 mi||3 mi RP||5 mi||CT or Rest||8 mi||3 mi EZ|
|9||Rest||4 mi||3 mi RP||4 mi||CT or Rest||12 mi||Rest|
|10||Rest||4 mi||3 mi RP||5 mi||CT or Rest||14 mi||3 mi EZ|
|11||Rest||4 mi||3.5 mi RP||4 mi||CT or Rest||16 mi||3 mi EZ|
|12||Rest||5 mi||4 mi RP||5 mi||CT or Rest||10 mi||3 mi EZ|
|13||Rest||5 mi||4 mi RP||5 mi||CT or Rest||18 mi||3 mi EZ|
|14||Rest||4 mi||4 mi RP||5 mi||CT or Rest||12 mi||3 mi EZ|
|15||Rest||4 mi||4.5 mi RP||5 mi||CT or Rest||18 mi||Rest|
|16||3 mi EZ||5 mi||4.5 mi RP||6 mi||CT or Rest||14 mi||3 mi EZ|
|17||Rest||4 mi||5 mi RP||6 mi||CT or Rest||20 mi||3 mi EZ|
|18||Rest||4 mi||CT||4 mi||CT or Rest||12 mi||3 mi EZ|
|19||Rest||3 mi||30 minutes RP||3 mi||CT or Rest||8 mi||3 mi EZ|
|20||Rest||2 mi||20 minutes||Rest Day||20 minutes||Race Day!||Rest Day!|