• Fast Facts:

  1. Marathon Distance: 26 miles 385 yards
  2. Paul Tergat holds record time at 2 hours 4 minutes

• 16 Week Training Plan

  You can get in shape for a marathon in 16 weeks! This training plan assumes that you can run 10 miles in your first week without too much difficulty.

  For each week, the total miles are listed first, with individual run distances to be done. For example, week 1 is 10 miles with 3 runs of 3 miles, 3 miles, and 4 miles.

  The Plan:
  
  

  1. Week 1: 10 miles (3, 3, 4)
  2. Week 2: 12 miles (3, 4, 5)
  3. Week 3: 14 miles (3, 5, 6)
  4. Week 4: 16 miles (4, 5, 7)
  5. Week 5: 18 miles (3, 3, 4, 8)
  6. Week 6: 20 miles (3, 4, 4, 9)
  7. Week 7: 22 miles (3, 4, 5, 10)
  8. Week 8: 24 miles (4, 4, 5, 11)
  9. Week 9: 26 miles (4, 4, 6, 12)
  10. Week 10: 28 miles (4, 5, 7, 12)
  11. Week 11: 31 miles (5, 5, 8, 13)
  12. Week 12: 34 miles (5, 5, 9, 15)
  13. Week 13: 37 miles (5, 5, 10, 17)
  14. Week 14: 40 miles (5, 5, 12, 18)
  15. Week 15: 44 miles (5, 5, 14, 20)
  16. Week 16: (Rest Week - 2 miles max)

  Now you're ready to run your marathon.

  Tips:

  1. Find comfortable shoes that match your step type: pronate, supinate, mid-striking
  2. Stay injury free, don't add more than 2 miles per week until you get to at least 25 miles in one week.
  3. If you feel excruciating pain while running, stop!
  4. It's normal to feel sore and muscle twinges while you're running.
  5. Cross training is a good option for your off days. Make sure to not overtrain!

Categories