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Marathon Training Schedule For Beginners

Four Month Training Schedule for Your First Marathon

You're ready. You did it. You finally signed up for your first marathon. So, now what? It can seem very overwhelming, running 26.2 miles, so it's important to stick to a training schedule that slowly builds up your distance and endurance.

This four-month training schedule will gradually increase your mileage until the big marathon day. Each week includes running, but also cross-training sessions (XT) where you get to choose the workout of your choice such as cycling, a group cardio class like Zumba, yoga, weight training, or hiking.

Week Mon Tues Wed Thurs Friday Sat Sun Total Miles Run
1 XT: 0-30 min 3-4 miles 2-3 miles 3-4 miles Rest 4-5 miles 2-3 miles 14-19 miles
2 XT: 0-30 min 3-4 miles 2-3 miles 3-4 miles Rest 5-6 miles 2-3 miles 15-20 miles
3 XT: 0-30 min 4-5 miles 2-3 miles 3-4 miles Rest 6-7 miles 2-3 miles 17-22 miles
4 XT: 0-45 min 4-5 miles 3-4 miles 4-5 miles Rest 7-8 miles 2-3 miles 20-25 miles
5 XT: 0-45 min 5-6 miles 3-4 miles 4-5 miles Rest 8-9 miles 2-3 miles 22-27 miles
6 XT: 0-45 min 5-6 miles 3-4 miles 5-6 miles Rest 10-11 miles 2-3 miles 25-30 miles
7 XT: 0-60 min 6-7 miles 3-4 miles 5-6 miles Rest 11-12 miles 3-4 miles 28-33 miles
8 XT: 0-60 min 7-8 miles 3-4 miles 6-7 miles Rest 13-14 miles 3-4 miles 32-37 miles
9 XT: 0-60 min 7-8 miles 4-5 miles 6-7 miles Rest 10-11 miles 3-4 miles 30-35 miles
10 XT: 0-90 min 7-8 miles 4-5 miles 7-8 miles Rest 15-16 miles 2-3 miles 35-40 miles
11 XT: 0-90 min 6-7 miles 4-5 miles 6-7 miles Rest 17-18 miles 2-3 miles 35-40 miles
12 XT: 0-90 min 7-8 miles 4-5 miles 7-8 miles Rest 14-15 miles 3-4 miles 35-40 miles
13 XT: 0-90 min 7-8 miles 3-4 miles 6-7 miles Rest 20 miles 2-3 miles 38-43 miles
14 XT: 0-60 min 6-7 miles 3-4 miles 5-6 miles Rest 14-15 miles Rest 28-33 miles
15 XT: 0-45 min 5-6 miles 3-4 miles 4-5 miles Rest 10-11 miles Rest 22-27 miles
16 XT: 0-30 min 4 miles 3 miles 2 miles Rest Rest Marathon 35 miles

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