Running schedule marathon beginners

Running schedules
Total overview

Beginners
15 minutes running

Basis schedule 1

Basis schedule 2

Basis schedule 3

Hour running 1

Hour running 2

Finish
10 km

15 km / 10 EM

Half marathon

Making
running schedules
beginners

Max. 3 per week
10 km

15 km / 10 EM

Half marathon

Max. 4 per week
10 km

15 km / 10 EM

Half marathon

Marathon

Sundries
Overtraining

Important points of interest

Tip: Make your own running schedule Marathon beginners max 4 trainings per week.

The preparation period is: 12 weeks. The number of trainings per week is: 3 (sometimes 4).

First of all read How to make running schedules beginners in which you can read how you can establish globally a training plan.

Because running a marathon demands much of your body this running schedule marathon for beginners has been only arranged for the one which have minimum a six-month period running experience. Also you can run at least hour without problems.

Quantity is more important than quality. In other words the number of kilometers goes up, the intensity goes down.

Speed training can go never (much) rapidly than above the speed what you wants run on the marathon.

The best you can do is Saturday the endurance training in marathon speed and Sunday the extra long quiet endurance training.

If you a race runs then do you that week no extra long quiet endurance training.

The extra long quiet endurance training builds you gradually on: each third week you run approximately two thirds of the distance which you a week for that have run.

Endurance training speed 3 (93%) is equal to marathon speed.

The running schedule

General preparation period
Begin: 12 weeks for the eventual aim.
End: 7 weeks for the eventual aim.
Therefore number of weeks: 5.

How frequently	What and how	How long
1 x per week	long quiet endurance training speed 1	50 up to 70 minutes*
2 x per week	average endurance training speed 2	30 up to 45 minutes
1 x per two weeks	average endurance training speed 2+	25 up to 35 minutes**
* Explanation: not immediately the first week 70 minutes, but quietly builds per week. ** Explanation: a little more rapidly than speed 2.

Specific preparation period
Begin: 7 weeks for the eventual aim.
End: 3 weeks for the eventual aim.
Therefore number of weeks: 4.

Frequently

What and how

Time/distance

1 x per week

extra long quiet endurance training speed 1

gradually to 16 mile

1 x per week

quiet endurance training speed 1

25 up to 35 minutes

1 x per two weeks

endurance marathon speed *

45 minutes

1 x per week

fartlek (or interval training ext. long **)

35 min (or 30 min)

* Explanation:	In other words endurance training speed 3 (93%).

** Explanation:	Speed:	95% (a little more rapidly than marathon speed).
	Times:	6 x 5 (2) or fartlek 60 min.
	Pause:	Between ( ). How: to dribble.

Intensive period
Begin: 3 weeks for the eventual aim.
End: 1 weeks for the eventual aim.
Therefore number of weeks: 2.

Frequently

What and how

Time/distance

1 x per week

extra long quiet endurance train. speed 1*

19 mile

1 x per week

quiet endurance training speed 1

25 up to 35 minutes

1 x per week

endurance marathon speed **

45 up to 60 minutes

1 x per week

fartlek (or interval training ext. long ***)

60 min (or 45 min)

* Explanation:	Only the first week of this period.

** Explanation:	Only the second week of this period. In other words endurance training speed 3 (93%).

*** Explanation:	Speed:	95% (a little more rapidly than marathon speed).
	Times:	3 x 15 min (5).
	Pause:	Between ( ). How: to dribble.

The last week

The last week to the marathon you do not much: two times quiet endurance training of 30 minutes and four days before the marathon a fast endurance training of 25 minutes. The last days for the marathon you do simply (almost) nothing.

Calculator

Tip: Make your own running schedule Marathon beginners max 4 trainings per week.