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Training Plan: Your First Marathon

Photo by Erik Isakson

Your First Marathon Training Plan

Click here for a pdf version on the plan.

 

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1

Rest

5 Miles EZ

30-40 Min XT

4 Miles EZ

6 Miles EZ

Rest

6 Miles LSD

2

Rest

5 Miles EZ

30-40 Min XT

4 Miles EZ

6 Miles EZ

Rest

8 Miles LSD

3

Rest

5 Miles EZ

30-40 Min XT

5 Miles EZ

6 Miles EZ

Rest

9 Miles LSD

4

Rest

6 Miles EZ

45-50 Min XT

6 Miles EZ

5 Miles EZ

Rest

10 Miles LSD

5

Rest

5 Miles EZ

45-50 Min XT

6 Miles EZ

5 Miles EZ

Rest

8 Miles LSD

6

Rest

6 Miles EZ

45-50 Min XT

5 Miles T

5 Miles EZ

Rest

12 Miles LSD

7

Rest

6 Miles EZ

45-50 Min XT

5 Miles T+H

5 Miles EZ

Rest

13 Miles LSD

8

Rest

6 Miles EZ

45-50 Min XT

5 Miles NS

5 Miles EZ

Rest

10 Miles LSD

9

Rest

7 Miles EZ

45-50 Min XT

6 Miles T

5 Miles EZ

Rest

14 Miles LSD

10

Rest

6 Miles EZ

45-50 Min XT

6 Miles NS

5 Miles EZ

Rest

10 Miles LSD

11

Rest

7 Miles EZ

45-50 Min XT

6 Miles T+H

5 Miles EZ

Rest

16 Miles LSD

12

Rest

7 Miles EZ

45-50 Min XT

6 Miles NS

7 Miles EZ

Rest

10 Miles LSD (Miles 3-5 @ MP)

13

Rest

7 Miles EZ

45-50 Min XT

6 Miles T+H

5 Miles EZ

Rest

17 Miles LSD

14

Rest

7 Miles EZ

45-50 Min XT

6 Miles T

7 Miles EZ

Rest

12 Miles

15

Rest

6 Miles EZ

45-50 Min XT

7 Miles EZ+H

5 Miles EZ

Rest

18 Miles LSD (Miles 9-12 @ MP)

16

Rest

6 Miles EZ

45-50 Min XT

5 Miles T

6 Miles EZ

Rest

13 Miles LSD

17

Rest

6 Miles EZ

45-50 Min XT

6 Miles

(Miles 3-4 @ MP)

6 Miles EZ

Rest

20 Miles LSD

18

Rest

6 Miles EZ

45-50 Min XT

7 Miles NS

7 Miles EZ

Rest

12 Miles LSD

(Miles 3-7 @ MP)

19

Rest

6 Miles EZ

45-50 Min XT

6 Miles

 (Miles 3-4 @ MP)

3 Miles EZ

Rest

8 Miles LSD

(Miles 3-6 @ MP)

20

Rest

4 Miles (Miles 2-3 @ MP)

Rest

4 Miles(Miles 2-3 @ MP)

Rest

25 Min @ MP

26.2 Miles

RACE DAY!

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________________________________________________

Brendan Cournane is a USATF- and RRCA-certified running coach and motivational speaker based in Chicago. Cournane has completed more than 80 marathons, including marathons in all 50 states. Learn more about him at coachbrendan.com.

 

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