Marathon Training Program
Novice endurance athlete

A training program has to be developed to meet the individual needs of the athlete and take into consideration 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.

The aim of this page is to provide an insight into a 26 week endurance training program for an novice endurance athlete wishing to compete in a marathon race. It should be noted that this program also needs to be supported by general and specific strength training, nutrition, mobility and psychology programs.

Before You Start

Prior to starting any training, it is recommended you 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 successfully 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 time 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 own 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 a "R" indicates a rest day.

Post Race

After the race take 4 of 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 20miles/week - a free Microsoft Excel spreadsheet that you can download and use on your computer.

Marathon Training For Your Personal Best

Training became a science. I believed in the plan and I knew it would make me a better runner. It eventually changed me into an international athlete.

This new marathon workbook is written for people across the entire spectrum of ability and commitment, from novice to experienced runner. There are chapters on training plans and schedules, conditioning, nutrition, injury and performance.

Select this link to order your copy of Marathon Training For Your Personal Best.

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

Associated Books

The following books provide more information related to this topic:

How to Teach Track Events, M. Arnold, ISBN 0 85134 085 7
Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
Sport and PE, K Wesson et al., ISBN 0 340 683821
PE for you, J. Honeybourne, ISBN 0 7487 3277 2

Marathon Training Program Novice endurance athlete