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1st time marathoners: Successfully completing the marathon and not a specific goal time. The main purpose is to experience this extraordinary endeavor, having a fun time in the process. This training will consist of the run/walk method. This training has been proven to be very effective and successful in completing a marathon. |
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Goal-time marathoners: The person with a 4-5 hour goal in mind will have a schedule to help them reach their goal. Their training will include tempo runs, track workouts as well as long and sustained runs. |
| Week 1 |
1st time marathoners |
Goal-time marathoners |
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| Monday |
Run/Walk 2 miles 4:1 |
Easy 3 miles or 30 minutes |
| Tuesday |
Run/Walk 3 miles 4:1 |
Easy 3 miles or 30 minutes |
| Wednesday |
Run/Walk 3 miles 4:1 |
Easy 3 miles or 30 minutes |
| Thursday |
X-train 1 hour |
X-train 1 hour |
| Friday |
Walk 30 mins. |
East 3 miles |
| Saturday |
Run/Walk 6 miles 4:1 |
Run 8 miles or 1 hour |
| Sunday |
Rest |
Rest |
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Legend: |
| X-Train = Cycling, Aerobics, Rollerblading, Swimming.. |
| Rest = Take a day off, become a couch potato, not too much ice cream |
| 4:1 = A ratio between running and walking. 4 minutes run, then 1 minute walk |
| X miles or Y minutes = You should do whatever comes first |
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