Marathon Training Schedule

This was the full marathon training schedule we used at DC Fit when I was a member of the program over the summer of 2008, training for my first marathon.

This is a very good schedule for beginners, starting from just a 3 mile jog, with a gradual build-up and many tapers over the course of the program, which is about 6 months in length.

Week 1	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	30	35	OFF	30	OFF	3 miles

Week 2	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	35	40	OFF	30	OFF	5 miles

Week 3	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	40	45	OFF	40	OFF	6 miles

Week 4	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	40/e	55/hill	OFF	45/imt	OFF	7 miles

Week 5	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	45/e	55/hill	30/e	50/tempo	OFF	8 miles

Week 6	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	45/e	50/hill	30/e	40/tempo	OFF	9 miles

Week 7	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	35/e	40/hill	30/e	30/tempo	OFF	10 miles

Week 8	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	50/e	10x30-30	30/e	45/tempo	OFF	12 miles

Week 9	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	45/e	14x30-30	30/e	40/tempo	OFF	10 miles

Week 10	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	45/e	18x30-30	OFF	35/tempo	OFF	12 miles

Week 11	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	40/e	20x30-30	OFF	30/tempo	OFF	14 miles

Week 12	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	40/e	8x60-60	OFF	30/tempo	OFF	15 miles

Week 13	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	40/e	11x60-60	30/e	30/tempo	OFF	14 miles

Week 14	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	35/e	10x1:00 / 2:00 recovery	OFF	35/tempo	OFF	12 miles

Week 15	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	40/e	4x1200 / 3:00 recovery	OFF	45/tempo	OFF	10 miles

Week 16	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	OFF	30/e	OFF	35/tempo	OFF	17 miles

Week 17	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	40/e	3x1600 / 4:00 recovery	OFF	35/tempo	OFF	12 miles

Week 18	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	45/e	10x1:00 / 2:00 recovery	OFF	45/tempo	OFF	9 miles

Week 19	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	OFF	45/e	30/e	35/tempo	OFF	15 miles

Week 20	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	40/e	7x2:00 / 4:00 recovery	OFF	35/tempo	OFF	18 miles

Week 21	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	30/e	OFF	30/e	35/tempo	OFF	13 miles

Week 22	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	30/e	10x1:00 / 2:00 recovery	30/e	35/tempo	OFF	22 miles

Week 23	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	30/e	40/tempo	OFF	35/tempo	OFF	12 miles

Week 24	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	55/e	5x3:00 / 3:00 recovery	OFF	40/tempo	OFF	8 miles

Week 25	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	OFF	40/e	40/e	OFF	30/tempo	OFF	20/e

Week 26	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.
	RACE DAY!!!

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