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There are many great training programmes out there for novice and veteran runners alike. We have listed two below but we would also like to recommend www.jeffgalloway.com and www.halhigdon.com for great training tips and schedules for both marathoners and half-marathoners. Good luck!
Beginner 1: prerequisite is 3-7 miles per week.
| WEEK |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
More
aggressive
Total Mileage |
or |
Less
aggressive
Total Mileage |
| 1 |
--- |
1 M |
1 M |
1 M |
--- |
2 M |
1 M |
6 |
|
5 |
| 2 |
--- |
1 M |
1 M |
2 M |
--- |
2 M |
1 M |
7 |
|
6 |
| 3 |
--- |
2 M |
2 M |
1 M |
--- |
3 M |
2 M |
10 |
|
8 |
| 4 |
--- |
2 M |
2 M |
2 M |
--- |
3 M |
2 M |
11 |
|
9 |
| 5 |
--- |
3 M |
3 M |
2 M |
--- |
4 M |
2 M |
14 |
|
11 |
| 6 |
--- |
3 M |
3 M |
3 M |
--- |
5 M |
2 M |
16 |
|
13 |
| 7 |
--- |
3 M |
4 M |
4 M |
--- |
4 M |
3 M |
18 |
|
15 |
| 8 |
--- |
3 M |
3 M |
3 M |
--- |
3.1 M |
3 M |
15 |
|
12 |
| 9 |
--- |
3 M |
5 M |
4 M |
--- |
6 M |
3 M |
21 |
|
18 |
| 10 |
--- |
4 M |
5 M |
3 M |
--- |
8 M |
4 M |
24 |
|
20 |
| 11 |
--- |
4 M |
6 M |
4 M |
--- |
9 M |
4 M |
27 |
|
23 |
| 12 |
--- |
4 M |
4 M |
2 M |
--- |
6 M |
4 M |
20 |
|
16 |
| 13 |
--- |
5 M |
6 M |
3 M |
--- |
10 M |
4 M |
28 |
|
23 |
| 14 |
--- |
4 M |
6 M |
4 M |
--- |
13.1 M |
3 M |
30 |
|
26 |
| 15 |
--- |
2 M |
7 M |
4 M |
--- |
15 M |
3 M |
31 |
|
29 |
| 16 |
--- |
3 M |
8 M |
3 M |
--- |
18 M |
2 M |
34 |
|
31 |
| 17 |
--- |
3 M |
6 M |
3 M |
--- |
20 M |
--- |
32 |
|
29 |
| 18 |
--- |
3 M |
8 M |
3 M |
--- |
12 M |
3 M |
29 |
|
26 |
| 19 |
--- |
3 M |
5 M |
4 M |
--- |
8 M |
4 M |
24 |
|
21 |
| 20 |
--- |
5 or 2 M |
2 M |
4 M |
--- |
2 M |
RACE |
13 |
|
11 |
| |
| * Items in RED are those that less aggressive plan can substitute with a rest day |
| * Items in GREEN is mileage at a race |
| * Items in ORANGE are those at a Long Slow Distance Pace (LSD) meaning low and slow... just get miles done |
| ** Training Program designed by Robert Pozo, Race Director, ING Miami Marathon |
Beginner 2: prerequisite is 10-15 miles per week.
| WEEK |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
Total Mileage |
| 1 |
--- |
2 M |
2 M |
2 M |
--- |
3 M |
2 M |
11 |
| 2 |
--- |
2 M |
3 M |
2 M |
--- |
3 M |
3 M |
13 |
| 3 |
--- |
3 M |
3 M |
2 M |
--- |
4 M |
2 M |
14 |
| 4 |
--- |
3 M |
3 M |
3 M |
--- |
5 M |
2 M |
16 |
| 5 |
--- |
3 M |
4 M |
4 M |
--- |
4 M |
3 M |
18 |
| 6 |
--- |
3 M |
3 M |
3 M |
--- |
3.1 M |
3 M |
15 |
| 7 |
--- |
3 M |
5 M |
4 M |
--- |
6 M |
3 M |
21 |
| 8 |
--- |
4 M |
5 M |
3 M |
--- |
8 M |
4 M |
24 |
| 9 |
--- |
4 M |
6 M |
4 M |
--- |
9 M |
4 M |
27 |
| 10 |
--- |
4 M |
4 M |
2 M |
--- |
6 M |
4 M |
20 |
| 11 |
--- |
5 M |
6 M |
3 M |
--- |
10 M |
4 M |
28 |
| 12 |
--- |
4 M |
6 M |
4 M |
--- |
13.1 M |
3 M |
30 |
| 13 |
--- |
2 M |
7 M |
4 M |
--- |
15 M |
3 M |
31 |
| 14 |
--- |
3 M |
8 M |
3 M |
--- |
18 M |
2 M |
34 |
| 15 |
--- |
3 M |
6 M |
3 M |
--- |
20 M |
--- |
32 |
| 16 |
--- |
3 M |
8 M |
3 M |
--- |
12 M |
3 M |
29 |
| 17 |
--- |
3 M |
5 M |
4 M |
--- |
8 M |
4 M |
24 |
| 18 |
--- |
5 M |
2 M |
4 M |
--- |
2 M |
RACE |
13 |
| |
| * Items in GREEN is mileage at a race |
| * Items in ORANGE are those at a Long Slow Distance Pace (LSD) meaning low and slow... just get miles done |
| ** Training Program designed by Robert Pozo, Race Director, ING Miami Marathon |
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