Marathon Training Program
Novice endurance
athlete
A training program has to be developed to meet the athlete's individual needs and consider many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. As all athletes have different needs, a single program suitable for all athletes is not possible.
This page provides insight into a 26-week endurance training program for a novice endurance athlete wishing to compete in a marathon race. This program must also be supported by general and specific strength training, nutrition, mobility and psychology programs.
Before You Start
Before starting any training, you must have a medical examination to ensure it is safe for you to do so.
The following program is suitable for an athlete who is currently training 3 hours per week and has completed a 10km race in under 50 minutes.
If you are not training for 3 hours a week, then it is recommended that before commencing this 26-week program, you should complete a general endurance training program in which you build up the distance you run each week to 20 miles. The weekly increment should not exceed 10% of the current mileage.
Any application of the following training program is at the athlete's discretion and risk.
Marathon Training program - time-based
All figures in the table are minutes.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | 40 | R | 40 | R | 45 | 30 | 50 |
| 2 | R | 30 | 50 | R | 40 | 30 | 40 |
| 3 | R | 45 | 40 | R | 40 | 30 | 65 |
| 4 | R | 25 | R | 45 | R | 25 | 50 |
| 5 | R | 50 | 25 | R | 60 | 25 | 80 |
| 6 | R | 50 | 25 | R | 65 | 25 | 65 |
| 7 | R | 40 | 65 | R | 65 | 25 | 90 |
| 8 | R | 50 | 65 | R | 65 | 25 | 80 |
| 9 | R | 65 | 50 | R | 80 | 25 | 105 |
| 10 | R | 40 | 70 | 40 | 70 | R | 90 |
| 11 | R | 80 | 45 | 80 | 50 | R | 120 |
| 12 | R | 85 | 50 | 40 | 50 | R | 105 |
| 13 | R | 80 | 40 | 65 | 45 | R | 130 |
| 14 | R | 90 | 50 | 80 | 50 | R | 120 |
| 15 | R | 90 | 40 | 80 | 45 | R | 140 |
| 16 | R | 90 | 50 | 90 | 40 | R | 130 |
| 17 | R | 90 | 45 | 90 | 45 | R | 160 |
| 18 | R | 110 | 50 | 100 | 50 | R | 140 |
| 19 | R | 105 | 60 | 90 | 50 | R | 170 |
| 20 | R | 105 | 50 | 100 | 30 | 25 | 160 |
| 21 | R | 110 | 45 | 100 | 25 | 25 | 180 |
| 22 | 50 | 105 | 50 | 50 | 45 | R | 170 |
| 23 | 50 | 120 | 50 | 120 | 50 | R | 200 |
| 24 | R | 120 | 50 | 120 | 50 | R | 80 |
| 25 | 50 | R | 50 | 40 | R | 40 | 25 |
| 26 | 30 | 20 | 10 | R | R | R | Race |
All figures in the table are minutes, and an "R" indicates a rest day.
Post-Race
After the race, take 4 or 5 days off training and increase your Vitamin C and Zinc intake. Research has shown that in the first week after a marathon, the efficiency of your immune system is reduced, and you will, therefore, be prone to infections. An increase in Vitamin C and Zinc during training can also be considered.
Free Calculator
- Training program to build up to 20 miles/week - a free Microsoft Excel spreadsheet that you can download and use on your computer.
Prediction based on marathon time
It is possible to predict your 400 metres, 800 metres, 1500 metres, 3 km, 5 km, 10 km and ½ Marathon times from your current marathon time using Frank Horwill's four-second rule for male athletes and Frank Horwill's five-second rule for female athletes.
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- MACKENZIE, B. (2004) Marathon Training Program - Novice endurance athlete [WWW] Available from: https://www.brianmac.co.uk/longdist/tpmartime.htm [Accessed