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Marathon Training Program:
Kilometer Buildup

Building a Base - Without question, the most important area one should focus upon prior to beginning marathon training is to safely build a kilometer base. I believe that one should be running four to five days a week with minimum totals of 40 kilometers per week before considering training for a marathon. From that point, long run and weekly kilometers can be added in small increments.

The Ten Percent Rule - Do not increase either your (1) weekly kilometers and/or (2) long run kilometers by more than 10 percent a week. Doing so greatly increases the chances of incurring an injury, thereby delaying or stopping your training all together. Refer to How to Avoid Injury section for additional information.

Where to Start - Please refer to the Kilometer Buildup Schedule (Schedule I Metric) below to find the level of training that most closely matches your present training routine/volume. Start training at that point and follow the schedule. When you have reached the end of Chart I, you have now developed a base from where you may now consider training for a marathon. Since the Marathon Training Schedule (Schedule II Metric) is a 17-week program, continue to train at the concluding levels of Chart I until the marathon you wish to run is four months down the road.

Kilometer Buildup Schedule (Schedule 1)

Week# Sun. Mon. Tue. Wed. Thu. Fri. Sat. Total
1 6.5 Rest 5 Rest 6.5 Rest 5 23
2 6.5 Rest 6.5 Rest 6.5 Rest 5 24.5
3 8 Rest 6.5 Rest 6.5 Rest 5 26
4 5 Rest 5 Rest 5 Rest 5 20
5 8 Rest 5 5 5 Rest 5 28
6 9.5 Rest 5 5 5 Rest 5 29.5
7 9.5 Rest 5 6.5 5 Rest 6.5 32.5
8 5 Rest 6.5 Rest 5 Rest 5 21.5
9 11 Rest 5 8 6.5 Rest 5 35.5
10 11 Rest 6.5 8 6.5 Rest 6.5 38.5
11 13 Rest 6.5 9.5 6.5 Rest 6.5 42
12 6.5 Rest 5 Rest 6.5 Rest 6.5 24.5
13 13 Rest 8 9.5 8 Rest 6.5 45
14 14.5 Rest 8 10 9.5 Rest 6.5 48.5
15 14.5 Rest 8 11 9.5 Rest 8 51
16 8 Rest 6.5 Rest 6.5 Rest 6.5 26.5
17 16 Rest 9.5 13 9.5 Rest 6.5 54.5
18 16 Rest 9.5 13 11 Rest 6.5 56
19 9.5 Rest 6.5 Rest 8 Rest 6.5 30.5



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