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Before proceeding to the Marathon Training Schedule that follows, it is essential that you have completed the most advanced level on the Kilometer Buildup Schedule (Schedule I Metric). Additionally, it is very important that you have read the majority of the text contained within this website. Using a training schedule without basic knowledge of training principles and injury prevention strategies, and without the consultation of a coach can indeed be hazardous to your health! Check out my Personal Training page if you might be interested in me designing an individualized training schedule to match your ability level with your goals/needs for an upcoming marathon.
Marathon Training Schedule (Schedule II Metric)
| Week# |
Sun. |
Mon. |
Tue. |
Wed. |
Thu. |
Fri. |
Sat. |
Total |
| 1 |
16 |
Rest |
9.5 |
13 |
9.5 |
Rest |
6.5 |
54.5 |
| 2 |
19 |
Rest |
9.5 |
13 |
9.5 |
Rest |
6.5 |
57.5 |
| 3 |
9.5 |
Rest |
6.5 |
Rest |
6.5 |
Rest |
6.5 |
29 |
| 4 |
22.5 |
Rest |
9.5 |
13 |
9.5 |
Rest |
6.5 |
61 |
| 5 |
26 |
Rest |
9.5 |
13 |
9.5 |
Rest |
8 |
66 |
| 6 |
29 |
Rest |
9.5 |
13 |
9.5 |
Rest |
8 |
69 |
| 7 |
9.5 |
Rest |
8 |
Rest |
8 |
Rest |
6.5 |
32 |
| 8 |
32 |
Rest |
8 |
11 |
9.5 |
Rest |
6.5 |
67 |
| 9 |
22.5 |
Rest |
9.5 |
13 |
9.5 |
Rest |
8 |
62.5 |
| 10 |
11 |
Rest |
8 |
Rest |
9.5 |
Rest |
6.5 |
35 |
| 11 |
34 |
Rest |
8 |
11 |
9.5 |
Rest |
6.5 |
69 |
| 12 |
22.5 |
Rest |
9.5 |
13 |
9.5 |
Rest |
6.5 |
61 |
| 13 |
13 |
Rest |
9.5 |
Rest |
9.5 |
Rest |
6.5 |
38.5 |
| 14 |
36-37 |
Rest |
8 |
11 |
9.5 |
Rest |
8 |
72 - 73 |
| 15 |
19 |
Rest |
9.5 |
13 |
9.5 |
Rest |
6.5 |
57.5 |
| 16 |
22.5 |
Rest |
11 |
Rest |
8 |
Rest |
6.5 |
48 |
| 17 |
16 |
Rest |
10 |
Rest |
7 |
Rest |
3 Opt. |
36 |
| 18 |
42.2 |
Rest |
Rest |
Rest |
Rest |
Rest |
Rest |
Marathon
Week |
|
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