Full Marathon Training Schedule

RunningThis is an example of a full marathon training schedule. It is an eighteen (18) week schedule and if you follow it you should be able to complete a full marathon without any difficulty (yeah right!).

As with most runs the training is often more difficult than the actual run, so make sure you do the training!

Week

Sun

Mon

Tue

Wed

Thur

Fri

Sat

Total

1

10K

Off

6K

10K

6K

Off

6K

38K

2

10K

Off

6K

10K

6K

Off

6K

38K

3

13K

Off

6K

10K

8K

Off

6K

43K

4

13K

Off

6K

10K

8K

Off

6K

43K

5

16K

Off

6K

10K

8K

Off

6K

46K

6

16K

Off

6K

10K

8K

Off

6K

46K

7

19K

Off

6K

4 Hills

8K

Off

6K

39K + 4 Hills

8

23K

Off

6K

5 Hills

8K

Off

6K

43K + 5 Hills

9

26K

Off

6K

6 Hills

10K

Off

6K

48K + 6 Hills

10

19K

Off

6K

7 Hills

10K

Off

6K

41K + 7 Hills

11

29K

Off

6K

8 Hills

10K

Off

6K

51K + 8 Hills

12

29K

Off

6K

9 Hills

10K

Off

6K

51K + 9 Hills

13

32K

Off

6K

10 Hills

10K

Off

6K

54K + 10 Hills

14

23K

Off

6K

10K (Fartlek)

10K

Off

6K

55K

15

29K

Off

6K

10K (Fartlek)

10K

Off

6K

61K

16

32K

Off

6K

10K (Fartlek)

10K

Off

6K

64K

17

23K

Off

6K

10K (Fartlek)

10K

Off

16K (Race Pace)

55K

18

6K

Off

6K

6K (Race Pace)

Off

Off

3K

15K

19

42.2K Race Day

Rest and Recovery

Useful Tools: Check out these useful tools to help you calculate your training pace and plan your running schedule.