Any marathon training plan, but particularly one pushing for a time goal, should follow the wave method. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. This 20 week marathon training program is perfect for beginners and those training to run their first marathon. Use your breathing as your guide. To begin this program, you should have done a long run/walk within the past 2. weeks of at least 3 miles. The Intermediate Marathon Program is a step up in mileage and intensity from the Beginner Program and geared towards runners who have completed a marathon and want to improve their time. Marathon Training Plan 3.1 The 12 week marathon plan The plan calls for up to 22.75 hours of rowing training every 4 weeks the intensity sequence is light, medium, hard, light for each 4 week period repeated 3 times to make 12 weeks in total. It is a gently progressive program involving four days of running a week. There are also multi-day Ultra events. The program includes running mixed with power-walk breaks and begins with three run-walk sessions per week. This is Hal's most popular program: the Novice 1 Marathon Training Program. It takes a lot of hard work and training to get a marathon under your belt but for many runners they can't seem to … It's perfect for first-time marathoners who are nervous about the race and want plenty of time to get ready. When you have to do a marathon pace (MP) run, run the number of miles at your anticipated marathon pace. Read our, Medically reviewed by Richard Fogoros, MD, Be Half Marathon-Ready in 2 Months With a Training Plan, Advanced Beginners: Use This Schedule to Train for Your Marathon, Go From Run/Walking to Running a 5K With This Training Program, Basic Half-Marathon Training Schedule for Beginners, Your 18-Week Intermediate Marathon Training Schedule, 16-Week Half-Marathon Walk Training Plan and Schedule, 4 Weeks of Training Can Have You Running 2 Miles, 12 Week Half Marathon Training Schedule for Advanced Beginners, How to Use a Training Program for Advanced Marathon Runners, Intermediate Half-Marathon Training Schedule, The Right Preparation Will Help You Complete a 26.2-Mile Race, Healthy People May Be Able to Walk a Marathon Without Training, Runners Can Prevent Hitting the Wall During a Long Marathon. Good luck with your training. 3. With just 12 weeks to go until event-day, this plan assumes you are currently able to run for up to 90 mins. I believe that one should be running four to five days a week with minimum mileage totals of 25 miles per week before considering training for a marathon. Most typical marathon training plans are 16 to 20 weeks long. If you think that you need more conditioning before starting the program, use the “conditioning program.” The first four weeks of this training schedule are dedicated to building a running base, making this plan perfect for those who have very little running experience. Available for download on Training Peaks, it’s designed for runners who are already averaging between 32 and 40 km per week and can comfortably run a 12 to 16 km long run each week. John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. And make sure you have thought a lot about the commitment required and considered the reasons for marathon training. 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