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PRO TIPS
MARATHON 26.2 TRAINING PROGRAM | BEGINNER
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
1
REST
3 M RUN
5 M RUN
3 M RUN
REST
8 M RUN
CROSS-TRAIN
2
REST
3 M RUN
5 M RUN
3 M RUN
REST
9 M RUN
CROSS-TRAIN
3
REST
3 M RUN
5 M RUN
3 M RUN
REST
6 M RUN
CROSS-TRAIN
4
REST
3 M RUN
6 M RUN 3 M RUN
REST
11 M RUN
CROSS-TRAIN
5
REST
3 M RUN
6 M RUN
3 M RUN
REST
13 M RUN CROSS-TRAIN
6
REST
3 M RUN
6 M RUN
3 M RUN
REST
9 M RUN
CROSS-TRAIN
7
REST
4 M RUN
7 M RUN
4 M RUN
REST
12 M RUN
CROSS-TRAIN
8
REST
4 M RUN
7 M RUN
4 M RUN
REST
11 M RUN
CROSS-TRAIN
9
REST
4 M RUN
7 M RUN
4 M RUN
REST
REST HALF MARATHON
10
REST
4 M RUN
8 M RUN
4 M RUN
REST
17 M RUN
CROSS-TRAIN
11
REST
5 M RUN
8 M RUN
5 M RUN REST
18 M RUN
CROSS-TRAIN
12
REST
5 M RUN
8 M RUN
5 M RUN REST
13 M RUN
CROSS-TRAIN
13
REST
5 M RUN
7 M RUN
5 M RUN
REST
19 M RUN
CROSS-TRAIN
14
REST
5 M RUN
8 M RUN
5 M RUN
REST
12 M RUN
CROSS-TRAIN
15
REST
5 M RUN
5 M RUN
5 M RUN
REST
20 M RUN
CROSS-TRAIN
16
REST
5 M RUN
8 M RUN
5 M RUN
REST
12 M RUN
CROSS-TRAIN
17
REST
4 M RUN
5 M RUN
4 M RUN
REST
8 M RUN
CROSS-TRAIN
18
REST
3 M RUN
4 M RUN
2 M RUN
REST
2 M RUN
MARATHON
NOTES:
FRIDAY
SATURDAY
SUNDAY
PRO TIPS
MARATHON 26.2 TRAINING PROGRAM | INTERMEDIATE
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
1
CROSS-TRAIN
3 M RUN
5 M RUN
3 M RUN
REST
5 M PACE
10 M RUN
2
CROSS-TRAIN
3 M RUN
5 M RUN
3 M RUN REST
5 M RUN
11 M RUN
3
CROSS-TRAIN
3 M RUN
6 M RUN
3 M RUN
REST
6 M PACE
8 M RUN
4
CROSS-TRAIN
3 M RUN
6 M RUN
3 M RUN
REST
6 M PACE
13 M RUN
5
CROSS-TRAIN
3 M RUN
7 M RUN
3 M RUN
REST
7 M RUN
14 M RUN
6
CROSS-TRAIN
3 M RUN
7 M RUN
4 M RUN
REST
7 M PACE
10 M RUN
7
CROSS-TRAIN
4 M RUN
8 M RUN
4 M RUN
REST
8 M PACE
16 M RUN
8
CROSS-TRAIN
4 M RUN
8 M RUN
4 M RUN
REST
8 M RUN
17 M RUN
9
CROSS-TRAIN
4 M RUN
9 M RUN
4 M RUN
REST
REST
HALF MARATHON
10
CROSS-TRAIN
4 M RUN
9 M RUN
4 M RUN
REST
9 M PACE
19 M RUN
11
CROSS-TRAIN
5 M RUN
10 M RUN
5 M RUN
REST
10 M RUN
20 M RUN
12
CROSS-TRAIN
5 M RUN
6 M RUN
5 M RUN
REST
6 M PACE
12 M RUN
13
CROSS-TRAIN
5 M RUN 10 M RUN
5 M RUN
REST
10 M PACE
20 M RUN
14
CROSS-TRAIN
5 M RUN
6 M RUN
5 M RUN
REST
6 M RUN
12 M RUN
15
CROSS-TRAIN
5 M RUN
10 M RUN
5 M RUN
REST
10 M PACE
20 M RUN
16
CROSS-TRAIN
5 M RUN
8 M RUN
5 M RUN
REST
4 M PACE
12 M RUN
17
CROSS-TRAIN
4 M RUN
6 M RUN
4 M RUN
REST
4 M RUN
8 M RUN
18
CROSS-TRAIN
3 M RUN
4 M RUN
2 M RUN
REST
2 M RUN
MARATHON
NOTES:
PRO TIPS
MARATHON 26.2 TRAINING PROGRAM | ADVANCED
WEEK
MONDAY
TUESDAY
WEDNESDAY
FRIDAY
SATURDAY
SUNDAY
1
3 M RUN
3 X HILL
3 M RUN
REST
5 M PACE
10 M RUN
2
3 M RUN
30 TEMPO
3 M RUN
3 M PACE
3
3 M RUN
4 X 800
3 M RUN
30 MINUTE TEMPO
REST
5 M RUN
11 M RUN
REST
6 M PACE
8 M RUN
4
3 M RUN
4 X HILL
3 M RUN
35 MINUTE TEMPOREST
6 M PACE
13 M RUN
5
3 M RUN
35 TEMPO
3 M RUN
3 M PACE
6
3 M RUN
5 X 800
3 M RUN
35 MINUTE TEMPO
REST
7 M RUN
14 M RUN
REST
7 M PACE
10M RUN
7
3 M RUN
5 X HILL
4 M RUN
40 MINUTE TEMPO
REST
8 M PACE
16 M RUN
8
3 M RUN
40 TEMPO
9
4 M RUN
6 X 800
4 M RUN
3 M PACE
REST
8 M RUN
17 M RUN
4 M RUN
40 MINUTE TEMPO
REST
REST
HALF MARATHON
10
3 M RUN
6 X HILL
4 M RUN
45 MINUTE TEMPO
REST
9 M PACE
19 M RUN
11
12
4 M RUN
45 TEMPO
5 M RUN
4 M PACE
REST
10 M RUN
20 M RUN
4 M RUN
7 X 800
5 M RUN
45 MINUTE TEMPO
REST
6 M PACE
12 M RUN
13
4 M RUN
7 X HILL
5 M RUN
50 MINUTE TEMPO
REST
10 M PACE
20 M RUN
14
5 M RUN
45 TEMPO
5 M RUN
5 M PACE
REST
6 M RUN
12 M RUN
15
5 M RUN
8 X 800
5 M RUN
40 MINUTE TEMPO
REST
10 M PACE
20 M RUN
16
5 M RUN
6 X HILL
5 M RUN
30 MINUTE TEMPO
REST
4 M RUN
12 M RUN
17
4 M RUN
30 TEMPO
4 M RUN
4 M PACE
REST
4 M RUN
8 M RUN
18
3 M RUN
4 X 400
3 M RUN
2 M RUN
REST
2 M RUN
MARATHON
NOTES:
THURSDAY
30 MINUTE TEMPO