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 24 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 has successfully completed a ½ marathon race. If you have not then it is recommended that before commencing this 24 week program you should complete a general endurance training program in which time you build up the distance you run each week to 40 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 - mileage based
All figures in the table are miles.
| Marathon Training program - General and Specific Endurance | ||||||||
| Week | Total Miles | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | 32 | 6 F | 4 | Rest | 5 | 7 | Rest | 10 |
| 2 | 37 | 7 F | 5 | Rest | 7 | 7 | Rest | 11 |
| 3 | 41 | 8 | 5 S | Rest | 6 | 10 R | Rest | 12 |
| 4 | 46 | 8 | 6 S | Rest | 8 | 2 x 6 | Rest | 12 |
| 5 | 51 | 8 | 8 S | Rest | 8 | 10 R | 5 | 12 |
| 6 | 50 | 8 | 6 S | Rest | 2 x 6 | 10 | Rest | 14 |
| 7 | 55 | 2 x 5 | 8 S | Rest | 2 x 6 | 11 | Rest | 14 |
| 8 | 45 | 8 | 6 S | Rest | 6 | 10 R | Rest | 15 |
| 9 | 53 | 2 x 5 | 8 S | Rest | 8 | 12 | Rest | 15 |
| 10 | 58 | 2 x 5 | 10 H | Rest | 10 F | 12 | Rest | 16 |
| 11 | 53 | 2 x 5 | 10 H | Rest | 1 hr F | 10 R | Rest | 16 |
| 12 | 53 | 2 x 5 | 10 H | Rest | 2 x 6 | 8 & 6 | Rest | 17 |
| 13 | 43 | 8 | 10 H | Rest | 1 hr F | 12 R | Rest | 17 |
| 14 | 66 | 8 | 10 H | Rest | 1 hr F | 12 | 2 x 5 | 18 |
| 15 | 58 | 2 x 5 | 10 H | Rest | 1 hr F | 13 R | Rest | 18 |
| 16 | 75 | 2 x 5 | 10 H | Rest | 1 hr F | 8 & 6 | 9 | 20 |
| 17 | 66 | 2 x 5 | 10 H | Rest | 1 hr F | 10 | 6 | 20 |
| 18 | 63 | 2 x 5 | 10 H | Rest | 1 hr F | 15 R | 4 | 18 |
| 19 | 75 | 2 x 6 | 10 H | Rest | 1 hr F | 22 | 7 & 4 | 12 |
| 20 | 48 | 5 | 8 H | Rest | 1 hr F | Rest | 4 & 5 | 10 & 8 |
| 21 | 54 | 8 | 10 H | Rest | 1 hr F | Rest | 2 x 5 | 20 R |
| 22 | 75 | 5 | 10 H | Rest | 1 hr F | 10 | 2 x 5 | 28 |
| 23 | 24 | Rest | 6 H | 6 | Rest | 6 H | 6 | Rest |
| 24 | 12 | 6H | Rest | 6 | Rest | Rest | Rest | Race |
All figures in the table are miles.
| Key : | F - Fartlek | H -Include hills | R - Time Trial or Race | S - Speed | ||||
Note: 2 x 5 means two 5 mile runs and 10 & 8 means a 10 mile run and an 8 mile run
Supplements
The supplement Choline may be beneficial to the marathon runner.
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 40miles/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 800 metres, 1500 metres, 3 km, 5 km, 10 km, ½ Marathon and 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.
 |
Marathon Training For Your Personal BestTraining 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:
- Long Distance Running
- Tapering for a race
- 5k taper program
- 10k taper program
- Running Economy
- 3km Training
- 5km Training
- 10km Training
- Steeplechase
- Steeplechase Drills
- Half Marathon Program - Experienced endurance athlete
- Half Marathon Program based on mileage - Novice endurance athlete
- Half Marathon Program based on time - Novice endurance athlete
- Marathon Program - Experienced endurance athlete
- Marathon Program based on mileage - Novice endurance athlete
- Marathon Program based on time - Novice endurance athlete
- Planning the Training - 6 stages of development
- Find a Coach
- Sport/Event specific articles
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