The training program is set up for four days of running, one cross training day, and two rest days per week. A full twenty-week schedule is provided, and should be started as close to the twenty week countdown as possible.
Two very important things to remember in achieving your goal are consistency and flexibility. Keeping to your schedule is very important, but reality is, you’ll have conflicts. Some will be planned (travel), some unexpected (sickness). Conflicts will come up, and will require you to change your training schedule around a bit. That’s okay. Listed below are some guidelines to keep in mind when arranging your training schedule to your family/work life.
This schedule is broken up into four days of running labeled Day 1, Day 2, Day 3, and Day 4. These four days of running don’t have to be completed on the assigned days listed above. Just remember to keep the following guidelines in mind when arranging your training to your family/work life.
- Day 4 (Saturday) is the long run, and the key element of your training. If you can’t do your long runs then running a marathon is not recommended. Saturday is usually a good day for the long run because it takes a long time! As the long run increases, so will your level of fatigue. Doing your long run on a Saturday or Sunday is a logical choice since most people have weekends off.
- It’s always best to take the day before and the day after your long run off (Day 4).
- A cross training (x-train) day is a low impact sport, such as swimming, cycling, or walking.
- A cross training day can be switched with any rest day.
- Day 2 (Tuesday) is a medium long run and should be done 3-4 days after your long run.
- All runs are at an easy pace. If you can’t carry on a conversation, you are going too fast.
- Walking breaks can/should be taken (depends on level of ability).
- If you’re doing a weight training program, make sure it’s secondary to your running schedule.
Weeks
Out |
Dates
|
Day1
Mon |
Day2
Tue |
X-
train Wed |
Day3
Thu |
Fri
|
Day4
Sat |
Sun
|
Total
|
| 17 | Jan 22 - Jan 28 | 3 | 3 | x | 3 | 0 | 7 | 0 | 16 |
| 16 | Jan 29 - Feb 4 | 3 | 4 | x | 3 | 0 | 8 | 0 | 18 |
| 15 | Feb 5 - Feb 11 | 3 | 4 | x | 3 | 0 | 6 | 0 | 16 |
| 14 | Feb 12 - Feb 18 | 3 | 4 | x | 3 | 0 | 10 | 0 | 20 |
| 13 | Feb 19 - Feb 25 | 3 | 5 | x | 3 | 0 | 12 | 0 | 23 |
| 12 | Feb 26 - Mar 4 | 3 | 5 | x | 4 | 0 | 9 | 0 | 21 |
| 11 | Mar 5 - Mar 11 | 3 | 6 | x | 4 | 0 | 13 | 0 | 26 |
| 10 | Mar 12 - Mar 18 | 4 | 6 | x | 4 | 0 | 14 | 0 | 28 |
| 9 | Mar 19 - Mar 25 | 4 | 7 | x | 4 | 0 | 12 | 0 | 27 |
| 8 | Mar 26 - Apr 1 | 4 | 7 | x | 5 | 0 | 16 | 0 | 32 |
| 7 | Apr 2 - Apr 8 | 5 | 8 | x | 5 | 0 | 12 | 0 | 30 |
| 6 | Apr 9 - Apr 15 | 5 | 8 | x | 5 | 0 | 18 | 0 | 36 |
| 5 | Apr 16 - Apr 22 | 5 | 8-9 | x | 5 | 0 | 14 | 0 | 32-33 |
| 4 | Apr 23 - Apr 29 | 5 | 8-10 | x | 5 | 0 | 20 | 0 | 38-40 |
| 3 | Apr 30 - May 6 | 5 | 8 | x | 5 | 0 | 12 | 0 | 30 |
| 2 | May 7 - May 13 | 4 | 6 | x | 3 | 0 | 8 | 0 | 21 |
| 1 | May 14 - May 20 | 3 | 4 | 0 | 2 | 0 | 0 | 26.2 | 35.2 |
