ARTICLES, TIPS, TRAINING & GENERAL ADVICE
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Please be safe, consult with your
physician before beginning any
new fitness plan.
Training Plans: Beginning Runner
Anyone can run a marathon, and this program can help you get started. Maybe you’ve already run a 5K, 10K or half marathon, and you’re looking for a new challenge. Or, maybe you’ve been running a while and are wondering if you can accomplish a life goal of completing a marathon.
If you have already been running for 6 months or more, and average 15-20 miles a week, you can jump right in to this program. As a Beginner, you can run five or six miles without difficulty. Now you want to complete your first marathon.
If you aren’t yet running five or six miles at a time, then it’s a good idea to start with an less intensive program. We recommend you pick a marathon further out, and start by training for a 10K or half-marathon first. Once you’ve completed a shorter race, you’ll be ready to start this program.
With this program you will run approximately 4 days per week. Your mileage will increase to around 35 miles per week over the course of the next 16 weeks. You will gradually increase your long run to increase your endurance. Then you’ll taper to prepare for the marathon.
Schedule:
| Mon | Tues | Wed | Thur | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 4 miles | Rest | Rest | 4 miles | 6 miles | Rest |
| 2 | Rest | 4 miles | Rest | Rest | 4 miles | 7 miles | Rest |
| 3 | Rest | 4 miles | 3-4 miles | Rest | 5 miles | 8 miles | Rest |
| 4 | Rest | 4 miles | 3-4 miles | Rest | 5 miles | 9 miles | Rest |
| 5 | Rest | 5 miles | 3-4 miles | Rest | 5 miles | 10 miles | Rest |
| 6 | Rest | 5 miles | 3-4 miles | Rest | 5-6 miles | 11 miles | Rest |
| 7 | Rest | 5 miles | 3-4 miles | Rest | 5-6 miles | 12 miles | Rest |
| 8 | Rest | 5 miles | 3-4 miles | Rest | 5-6 miles | 13 miles | Rest |
| 9 | Rest | 5 miles | 3-4 miles | Rest | 5-6 miles | 14 miles | Rest |
| 10 | Rest | 5 miles | 3-4 miles | Rest | 5-6 miles | 16 miles | Rest |
| 11 | Rest | 5 miles | 3-4 miles | Rest | 5-6 miles | 18 miles | Rest |
| 12 | Rest | 5 miles | 3-4 miles | Rest | 5-6 miles | 12 miles | Rest |
| 13 | Rest | 5 miles | 3-4 miles | Rest | 5-6 miles | 20 miles | Rest |
| 14 | Rest | 5 miles | 3-4 miles | Rest | 5-6 miles | 10 miles | Rest |
| 15 | Rest | 3 miles | 3 miles | Rest | 4 miles | 5 miles | Rest |
| 16 | Rest | 3 miles | 3 miles | Rest | 2 miles | Rest or Race | Rest or Race |
Remember to stretch major muscle groups after running. Include: calves, hamstrings and quadracep muscles.
Nutritional needs will change as you increase your long run. Make sure to stay hydrated and consider fueling with a sports gel after the first hour of running.
Race Day Tips:
Eat a good breakfast. Arrive early to the start, so that you can walk around and use the bathroom etc. Start slow and pace yourself. Drink at all the water stops. Relax and have a good time!
