Marathon Training Schedule For Beginner Marathon Runners

A good marathon training schedule will see you finish a marathon. However, the problem with most first-time marathon runners is that they do not follow a training program that allows them to complete their race.

In order for you to complete your marathon, you should follow a marathon schedule that gives you the correct training sessions. That way you can reach your maximum fitness level without developing a running injury. The way to do this is to slowly build up your weekly mileage.

That is where the 10% rule comes into play.

If you increase your marathon training by more than 10% in any given week then you run the risk of developing an injury. However, if you don't increase your training enough then you won't be fit enough on race day to perform at your best.

That is why the general rule is to increase your marathon training by around 10% in any given week. By following a training schedule that gets you the results you are after when training for your marathon.

To increase your marathon running training by a maximum of 10% in any given week, you should also follow a schedule that varies your training. You will get the maximum fitness benefit by doing long runs. However, if all of your training sessions are long training runs then you will start to feel tired and lethargic as you go further into your marathon training.

That is why you should break your marathon training up into one long training session per week. Plus several short and semi-long training sessions.

A typical marathon training schedule will look similar to this:

Monday – Rest day
Tuesday – Short training session
Wednesday – Semi-long training session
Thursday – Short training session
Friday – Rest day
Saturday – Cross-training (swimming, cycling)
Sunday – Long training session

You will get most of your endurance on your long training session and your semi-long training session. However, you should include some shorter training sessions into your marathon preparation. That will give your body a chance to recover. Plus, the shorter marathon training sessions will give your legs and body shorter speed sessions and add variety into your training program.

Ideally, when you want to run a marathon you should do your longer schedule runs on the weekend. The reason for this is you generally have more time.

For example, towards the peak of your marathon preparation you will be out on the road for a good couple of hours. Naturally, you will not be going at marathon race pace during these sessions. If you did you will run the risk of developing a niggling injury.

Ideally, you should aim to do this part of your marathon program at around 70% of your maximum heart rate. Of course, check with your medical practitioner before starting any marathon schedule to make sure it is right for you.

As you increase your marathon training, you should peak your weekly mileage around 3-4 weeks before your race. The reason for this is that you need a good taper period. The taper period allows you to recover from the amount of miles that you have put into your legs during your build-up.

Putting a taper period into your training schedule will give your body a chance to recover from the demands of training for a marathon. This will leave you feeling fresh and full of energy when you line up at the start of your marathon.

In summary, your marathon training schedule should aim to have you lining up at the start of your marathon in peak condition and injury free. The best way to do this is to follow a marathon training schedule that works.

The marathon training program you use should increase your weekly mileage by not more than 10% in any given week. Plus it should break up your weekly training sessions into a long marathon training run, a semi-long run, several shorter runs . And if you are up for it, include a cross-training session as well.

Following this type of structure will give your body the chance to recover from the endurance-building long training session.

Your marathon training schedule should also have you peak your training sessions around 3-4 weeks before your marathon race. You can then incorporate a taper period into your marathon preparation.

The taper period will allow your body to recover from the demands put on it during the build-up phase. Following such a marathon training schedule should leave you at your maximum peak physical performance on race day.

Marathon Training