ALL ABOUT RUNNING
× Logo Runningtools.com Homepage Tools Training Schedules Heart rate Races Sport nutrition Ideal weight Sundries Tips Site Search





Running schedule marathon beginners
maximum 4 trainings per week

Overview
Homepage

Tools

Training

Schedules

Heart rate

Races

Sport nutrition

Ideal weight

Sundries

Tips

Site

Search

See also: Overview running schedules

Important points of attention

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.