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Marathon Training
Half Marathon Training Schedule
     
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
 
Week 1
Novice
 
Rest
3 miles
Rest
3 miles
Rest
4 miles
Cross
 
Intermediate
 
Rest
3 miles
4 miles
Rest
3 miles
4 miles
Cross
                   
Week 2
Novice
 
3 miles
Rest
4 miles
4 miles
Rest
4 miles
Cross
 
Intermediate
 
3 miles
5 miles
3 miles
Rest
4 miles @ pace
6 miles
Cross
                   
Week 3
Novice
 
4 miles
Cross
4 miles
4 miles
Rest
5 miles
Cross
 
Intermediate
 
3 miles
5 miles
3 miles
Rest
3 miles
5 miles
Cross+strength
                   
Week 4
Novice
 
4 miles
Cross
5 miles
4 miles
Rest
4 miles
Cross
 
Intermediate
 
3 miles
5 miles
3 miles
Rest
4 miles @ pace
7 miles
Cross+strength
                   
Week 5
Novice
 
4 miles
Cross
5 miles
4 miles
Rest
6 miles
Cross
 
Intermediate
 
3 miles
5 miles
3 miles
Rest
4 miles
9 miles
Cross
                   
Week 6
Novice
 
4 miles
Cross
6 miles
5 miles
Rest
8 miles
Cross
 
Intermediate
 
3 miles
6 miles
3 miles
Rest
4 miles @ pace
6 miles
Cross
                   
Week 7
Novice
 
5 miles
Cross
6 miles
5 miles
Rest
10 miles
Cross
 
Intermediate
 
4 miles
6 miles
4 miles
Rest
5 miles @ pace
9 miles
Cross
                   
Week 8
Novice
 
5 miles
Cross
5 miles
5 miles
Rest
7 miles
Cross
 
Intermediate
 
4 miles
6 miles
4 miles
Rest
5 miles
11 miles
Cross
                   
Week 9
Novice
 
4 miles
Cross
7 miles
5 miles
Rest
9 miles
Cross
 
Intermediate
 
4 miles
7 miles
4 miles
Rest
6 miles @ pace
8 miles
Cross
                   
Week 10
Novice
 
3 miles
Cross
5 miles
4 miles
Rest
11 miles
Cross
 
Intermediate
 
4 miles
6 miles
4 miles
Rest
6 miles
12 miles
Cross
                   
Week 11
Novice
 
3 miles
Cross
4 miles
4 miles
Rest
6 miles
Cross
 
Intermediate
 
4 miles
7 miles
4 miles
Rest
6 miles @ pace
6 miles
Cross
                   
Week 12
Novice
 
4 miles
Cross
Rest
4 miles
3 miles
Rest
Half Marathon Day
 
Intermediate
 
4 miles
6 miles
4 miles
4 miles
Rest
3 miles
                   
Recovery
Novice
 
Rest
Cross
20 min
3 miles
Rest
4 miles
Cross
 
Intermediate
 
Cross
20 min
Rest
30 min
30 min
Rest
Cross
                   
Recovery
Novice
 
Rest
3 miles
30-45 min
3 miles
Rest
6 miles
Cross
 
Intermediate
 
3 miles
5 miles
3 miles
Rest
4 miles
3 miles
Cross
                   
Half Marathon Training
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Marathon Training Schedule
     
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
 
Week 1
Novice
 
Rest
3 miles
3 miles
3 miles+strength
Rest
6 miles
Cross+strength
 
Intermediate
 
3 miles
5 miles+strength
3 miles
Rest
4 miles @ pace
8 miles
Cross+strength
 
Advanced
 
5 miles
3 miles+strength
4 x hill
Rest
5 miles @ pace
10 miles
3 miles+strength
 
Run/Walk
 
Rest
3 miles
3 miles
3 miles
Rest
6 miles
Cross
                   
Week 2
Novice
 
Rest
3 miles
3 miles
3 miles+strength
Rest
7 miles
Cross+strength
 
Intermediate
 
3 miles
5 miles+strength
3 miles
Rest
5 miles
9 miles
Cross+strength
 
Advanced
 
5 miles
3 miles+strength
30 tempo
Rest
5 miles
11 miles
3 miles+strength
 
Run/Walk
 
Rest
3 miles
3 miles
3 miles
Rest
7 miles
Cross
                   
Week 3
Novice
 
Rest
3 miles
4 miles
3 miles+strength
Rest
5 miles
Cross+strength
 
Intermediate
 
3 miles
5 miles+strength
3 miles
Rest
5 miles @ pace
6 miles
Cross+strength
 
Advanced
 
6 miles
3 miles+strength
4 x 800
Rest
6 miles @ pace
8 miles
4 miles+strength
 
Run/Walk
 
Rest
3 miles
4 miles
3 miles
Rest
5 miles
Cross
                   
Week 4
Novice
 
Rest
3 miles
4 miles
3 miles+strength
Rest
9 miles
Cross+strength
 
Intermediate
 
3 miles
6 miles+strength
3 miles
Rest
6 miles @ pace
11 miles
Cross+strength
 
Advanced
 
6 miles
3 miles+strength
4 x hill
Rest
6 miles @ pace
13 miles
4 miles+strength
 
Run/Walk
 
Rest
3 miles
4 miles
3 miles
Rest
9 miles
Cross
                   
Week 5
Novice
 
Rest
3 miles
5 miles
3 miles+strength
Rest
10 miles
Cross+strength
 
Intermediate
 
3 miles
6 miles+strength
3 miles
Rest
6 miles
12 miles
Cross+strength
 
Advanced
 
7 miles
3 miles+strength
35 tempo
Rest
7 miles
14 miles
4 miles+strength
 
Run/Walk
 
Rest
3 miles
5 miles
3 miles
Rest
10 miles
Cross
                   
Week 6
Novice
 
Rest
3 miles
5 miles
3 miles+strength
Rest
7 miles
Cross+strength
 
Intermediate
 
3 miles
5 miles+strength
3 miles
Rest
6 miles @ pace
9 miles
Cross+strength
 
Advanced
 
7 miles
4 miles+strength
5 x 800
Rest
7 miles @ pace
10 miles
4 miles+strength
 
Run/Walk
 
Rest
3 miles
5 miles
3 miles
Rest
7 miles
Cross
                   
Week 7
Novice
 
Rest
3 miles
6 miles
3 miles+strength
Rest
12 miles
Cross+strength
 
Intermediate
 
4 miles
7 miles+strength
4 miles
Rest
7 miles @ pace
14 miles
Cross+strength
 
Advanced
 
8 miles
4 miles+strength
5 x hill
Rest
8 miles @ pace
16 miles
4 miles+strength
 
Run/Walk
 
Rest
3 miles
6 miles
3 miles
Rest
12 miles
Cross
                   
Week 8
Novice
 
Rest
3 miles+strength
6 miles
3 miles+strength
Rest
13 miles
Cross+strength
 
Intermediate
 
4 miles
7 miles+strength
4 miles
Rest
7 miles
15 miles
Cross+strength
 
Advanced
 
8 miles
4 miles+strength
40 tempo
Rest
8 miles
17 miles
5 miles+strength
 
Run/Walk
 
Rest
3 miles
6 miles
3 miles
Rest
13 miles
Cross
                   
Week 9
Novice
 
Rest
3 miles+strength
7 miles
4 miles+strength
Rest
10 miles
Cross+strength
 
Intermediate
 
4 miles
5 miles+strength
4 miles
Rest
7 miles @ pace
11 miles
Cross+strength
 
Advanced
 
9 miles
4 miles+strength
6 x 800
Rest
9 miles @ pace
12 miles
5 miles+strength
 
Run/Walk
 
Rest
3 miles
7 miles
4 miles
Rest
10 miles
Cross
                   
Week 10
Novice
 
Rest
3 miles
7 miles
4 miles+strength
Rest
15 miles
Cross+strength
 
Intermediate
 
4 miles
8 miles+strength
4 miles
Rest
8 miles @ pace
17 miles
Cross+strength
 
Advanced
 
9 miles
4 miles+strength
6 x hill
Rest
9 miles @ pace
19 miles
5 miles+strength
 
Run/Walk
 
Rest
3 miles
7 miles
4 miles
Rest
15 miles
Cross
                   
Week 11
Novice
 
Rest
4 miles
8 miles
4 miles+strength
Rest
16 miles
Cross+strength
 
Intermediate
 
5 miles
8 miles+strength
5 miles
Rest
8 miles
18 miles
Cross+strength
 
Advanced
 
10 miles
5 miles+strength
45 tempo
Rest
10 miles
20 miles
4 miles+strength
 
Run/Walk
 
Rest
4 miles
8 miles
4 miles
Rest
16 miles
Cross
                   
Week 12
Novice
 
Rest
4 miles
8 miles
5 miles+strength
Rest
12 miles
Cross+strength
 
Intermediate
 
5 miles
5 miles+strength
5 miles
Rest
8 miles @ pace
13 miles
Cross+strength
 
Advanced
 
6 miles
5 miles+strength
7 x 800
Rest
6 miles @ pace
12 miles
6 miles+strength
 
Run/Walk
 
Rest
4 miles
8 miles
5 miles
Rest
12 miles
Cross
                   
Week 13
Novice
 
Rest
4 miles
9 miles
5 miles+strength
Rest
18 miles
Cross+strength
 
Intermediate
 
5 miles
8 miles+strength
5 miles
Rest
5 miles @ pace
20 miles
Cross+strength
 
Advanced
 
10 miles
5 miles+strength
7 x hill
Rest
10 miles @ pace
20 miles
6 miles+strength
 
Run/Walk
 
Rest
4 miles
9 miles
5 miles
Rest
18 miles
Cross
                   
Week 14
Novice
 
Rest
5 miles
9 miles
5 miles
Rest
14 miles
Cross+strength
 
Intermediate
 
5 miles
5 miles+strength
5 miles
Rest
8 miles
14 miles
Cross+strength
 
Advanced
 
6 miles
5 miles+strength
45 tempo
Rest
6 miles @ pace
14 miles
6 miles+strength
 
Run/Walk
 
Rest
5 miles
9 miles
5 miles
Rest
14 miles
Cross
                   
Week 15
Novice
 
Rest
5 miles
10 miles
Strength
5 miles
Rest
20-miler
 
Intermediate
 
5 miles
8 miles+strength
5 miles
Rest
5 miles
Rest
 
Advanced
 
10 miles
5 miles+strength
8 x 800
Rest
5 miles
Rest
 
Run/Walk
 
Rest
5 miles
10 miles
5 miles
Rest
5 miles
                   
Week 16
Novice
 
Rest
5 miles
8 miles
4 miles
Rest
12 miles
Cross+strength
 
Intermediate
 
5 miles
6 miles+strength
5 miles
Rest
4 miles @ pace
12 miles
Cross+strength
 
Advanced
 
8 miles
5 miles+strength
6 x hill
Rest
4 miles@ pace
12 miles
4 miles+strength
 
Run/Walk
 
Rest
5 miles
8 miles
4 miles
Rest
12 miles
Cross
                   
Week 17
Novice
 
Rest
4 miles
6 miles
3 miles
Rest
8 miles
Cross
 
Intermediate
 
4 miles
5 miles
4 milest
Rest
3 miles
8 miles
Cross
 
Advanced
 
6 miles
4 miles
30 tempo
Rest
4 miles
8 miles
3 miles
 
Run/Walk
 
Rest
4 miles
6 miles
3 miles
Rest
8 miles
Cross
                   
Week 18
Novice
 
Rest
3 miles
4 miles
2 miles
Rest
Rest
Marathon
Day
 
Intermediate
 
3 miles
4 miles
Rest
Rest
2 miles
Rest
 
Advanced
 
4 miles
3 miles
4 x 400
Rest
2 miles
Rest
 
Run/Walk
 
Rest
3 miles
4 miles
2 miles
Rest
Rest