Running schedule marathon beginners

Important points of attention

PDF version of this schema.
Tip: Create your own schedule in PDF.
The total preparation period is: 12 weeks. The number of training sessions per week is: 3 (sometimes 4).
There is also a training schedule half marathon beginners where the number of training sessions is a maximum of 3 per week. See: Overview running schedules.
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 training schedule

General preparation period

Start: 12 weeks before target.
End: 7 weeks before target.
Weeks: 5

How often	What and how	Duration/Distance
1 x a week	long easy endurance run pace 1	50 to 70 minutes *
2 x a week	average long run pace 2	30 to 45 minutes
1 x every two weeks	average long run pace 2+	25 to 35 minutes **
Explanation * Not 70 minutes the first week, but gradually build up each week. Explanation ** A little harder than pace 2.

Specific preparation period

Start: 7 weeks before target.
End: 3 weeks before target.
Weeks: 4

How often	What and how	Duration/Distance
1 x a week	extra long slow endurance run pace 1	to 24 km *
1 x a week	slow endurance run pace 1	25 to 35 minutes
1 x every two weeks	endurance marathon pace **	45 minutes
1 x a week	speed game (or interval training ***)	60 or 40 minutes
Explanation * 1st week: 20 km 2nd and 4th week: 70 minutes 3rd week: 24 km Explanation In other words, endurance run pace 3 (93%) Explanation * Pace: 95% (slightly faster than marathon pace) Times: 6 x 5 (2) Pause: Located in ( ). How: dribbling.

Intensive period

Start: 3 weeks before target.
End: 1 week before target.
Weeks: 2

How often	What and how	Duration/Distance
1 x a week	extra long slow running pace 1 *	28 km
1 x a week	slow endurance run pace 1	25 to 35 minutes
1 x a week	endurance marathon pace **	45 minutes
1 x a week	speed game (or interval training ***)	60 or 55 minutes
Explanation * Only the first week of this period. (28 km is 2/3 marathon!) Explanation Only the second week of this period. In other words, endurance run pace 3 (93%). Explanation * Pace: 95% (slightly faster than marathon pace) Times: 3 x 15 min (5) Pause: Located in ( ). How: dribbling.

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.

Create your own schedule

Create your own training schedule: Create your own schedule in PDF.