Train for a Marathon

The Rookie Marathon Training Plan

A marathon training plan designed for first-time marathoners who seldom run or race beyond 6 miles

By The Editors of Runner's World

Image: Photolibrary

Wk	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
1	XT 0-30 min	Easy 3-4 miles	Easy 2-3 miles	Easy 3-4 miles	Rest	Easy 4-5 miles	Easy 2-3 miles	14-19 miles
2	XT 0-30 min	Easy 3-4 miles	Easy 2-3 miles	Easy 3-4 miles	Rest	Easy 5-6 miles	Easy 2-3 miles	15-20 miles
3	XT 0-30 min	Quality 4-5 miles	Easy 2-3 miles	Tempo 3-4 mile	Rest	Easy 6-7 miles	Easy 2-3 miles	17-22 miles
4	XT 0-45 min	Quality 4-5 miles	Easy 3-4 miles	Tempo 4-5 miles	Rest	Easy 7-8 miles	Easy 2-3 miles	20-25 miles
5	XT 0-45 min	Quality 5-6 miles	Easy 3-4 miles	Tempo 4-5 miles	Rest	Easy 8-9 miles	Easy 2-3 miles	22-25 miles
6	XT 0-45 min	Quality 5-6 miles	Easy 3-4 miles	Tempo 5-6 miles	Rest	Easy 10-11 miles	Easy 2-3 miles	25-30 miles
7	XT 0-60 min	Quality 6-7 miles	Easy 3-4 miles	Tempo 5-6 miles	Rest	Easy 11-12 miles	Easy 3-4 miles	28-33 miles
8	XT 0-60 min	Quality 7-8 miles	Easy 3-4 miles	Tempo 6-7 miles	Rest	Easy 13-14 miles	Easy 3-4 miles	32-37 miles
9	XT 0-60 min	Quality 7-8 miles	Easy 4-5 miles	Tempo 6-7 miles	Rest	Easy 10-11 miles	Easy 3-4 miles	30-35 miles
10	XT 0-90 min	Quality 7-8 miles	Easy 4-5 miles	Tempo 7-8 miles	Rest	Easy 15-16 miles	Easy 2-3 miles	35-40 miles
11	XT 0-90 min	Quality 6-7 miles	Easy 4-5 miles	Tempo 6-7 miles	Rest	Easy 17-18 miles	Easy 2-3 miles	35-40 miles
12	XT 0-90 min	Quality 7-8 miles	Easy 4-5 miles	Tempo 7-8 miles	Rest	Easy 14-15 miles	Easy 3-4 miles	35-40 miles
13	XT 0-90 min	Quality 7-8 miles	Easy 3-4 miles	Tempo 6-7 miles	Rest	Easy 20 miles	Easy 2-3 miles	38-42 miles
14	XT 0-60 min	Quality 6-7 miles	Easy 3-4 miles	Tempo 5-6 miles	Rest	Easy 14-15 miles	Rest	28-32 miles
15	XT 0-45 min	Quality 5-6 miles	Easy 3-4 miles	Tempo 4-5 miles	Rest	Easy 10-11 miles	Rest	22-26 miles
16	XT 0-30 min	Easy 4 miles	Easy 3 miles	Easy 2 miles	Rest	Rest	Marathon	35 miles

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The Rookie Marathon Training Plan

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