Beginner

Novice and Intermediate - 5k

SAMPLE NOVICE AND INTERMEDIATE COMPETITOR'S 12-WEEK 5K TRAINING SCHEDULE


Weeks to go	MON	TUES	WED	THURS	FRI	SAT	SUN	Total Mileage
Base	OFF	3	3 (strides)	3	OFF	4	OFF	13
12	OFF	3	3 (modified fartlek)	2	OFF	5	2	15
11	OFF	3	3 (3-4 x long-hill repeats)	2	OFF	5	2	15
10	OFF	3	3 (2-mile temp run)	3	OFF	5	3	17
9	OFF	3	3 (3-4 x half-mile, 5k pace)	3	3	OFF	6 (race 10k)	18
8	OFF	3	3 (4-5 x short-hill repeats)	3	OFF	6	3	18
7	OFF	4	4 (2-3 x mile, 5k-fast pace)	3	OFF	6	3	20
6	OFF	4	4 (3-4 x half-mile, fast pace)	3	OFF	6	3	20
5	OFF	4	3 (4-5 x quarter-mile, fast pace)	4	3	OFF	4 (race 5k)	18
4	OFF	3	4 (2-3 x mile, 5k-fast pace)	3	OFF	5	3	18
3	OFF	3	3 (4-5 x quarter-mile, fast pace)	2	3	OFF	4 (race 5k)	15
2	OFF	3	4 (cut down: mile, 3/4, 1/2, 1/4; fast-hard pace)	2	OFF	4	2	15
1	OFF	3	3 (strides)	2	2	OFF	4 (race 5k)	10 + race

Novice and Intermediate - 10k

SAMPLE NOVICE AND INTERMEDIATE COMPETITOR'S 12-WEEK 10K TRAINING SCHEDULE

Weeks to go	MON	TUES	WED	THURS	FRI	SAT	SUN	Total Mileage
Base	OFF	3	3 (strides)	2	OFF	5	2	15
12	OFF	3	4 (modified fartlek)	2	OFF	6	3	18
11	OFF	3	4 (3-4 x long-hill repeats)	2	OFF	8	3	20
10	OFF	3	4 (2-mile temp run)	2	2	8	2	21
9	OFF	3	4 (4-6 x half-mile, 5k-10k pace)	3	2	OFF	10 (race 10k)	22
8	OFF	4	4 (4-5 x short-hill repeats)	4	OFF	8	4	24
7	OFF	4	4 (3 - mile tempo run)	4	4	3	5 (race 5k)	24
6	OFF	4	4 (2-3 x mile, 5k fast pace)	4	OFF	8	4	24
5	OFF	4	4 (4-5 x quarter-mile, fast pace)	4	3	OFF	7 (race 10k)	22
4	OFF	4	4 (3-4 x half-mile, fast pace)	3	OFF	8	2	21
3	OFF	3	5 (tempo intervals, 2 x 1 1/2 miles)	4	3	OFF	5 (race 5k)	20
2	OFF	4	4 (2-3xmileat 5k fast pace)	3	OFF	6	3	20
1	OFF	3	4 (strides)	3	2	OFF	7 (race 10k)	12+ race

Novice and Intermediate - Half Marathon

SAMPLE NOVICE & INTERMEDIATE COMPETITOR'S 12-WEEK 1/2-MARATHON TRAINING SCHEDULE

Weeks to go	MON	TUES	WED	THURS	FRI	SAT	SUN	Total Mileage
Base	OFF	3	3 (modified fartlek)	2	OFF	6	2	16
12	OFF	2	4 (2-mile tempo run)	2	OFF	8	2	18
11	OFF	2	4 (3-4 x long-hill repeats)	2	OFF	10	2	20
10	OFF	2	5 (tempo intervals, 2 x 1 1/2 miles)	2	OFF	12	3	24
9	OFF	4	5 (2-4 x mile, 5k-10k pace)	4	4	OFF	10 (race 10k)	27
8	OFF	5	5 (3 -mile tempo run)	5	OFF	13	2	30
7	7	5	5 (4-6 x half-mile, 5k-10k pace)	5	OFF	13	2	30
6	OFF	5	5 (1-2 x 1 1/2-miles, 5k -10k pace)	4	4	2	6 (race 5k)	26
5	6	5	5 (2-3 x mile, 5k-fast pace)	5	OFF	13	2	30
4	OFF	5	5(tempo run, 4 miles, half-marathon pace)	4	4	OFF	8 (race 10k)	26
3	7	4	5(3-4 x half-mile, fast pace)	4	OFF	10	2	25
2	OFF	4	5 (2-3 x mile, 5k to fast pace)	4	OFF	8	2	23
1	OFF	3	4 (tempo intervals, 6 x 1/2 mile)	2	2	OFF	13 (1/2 MAR.race)	11 + race

First Time Marathon - starting at 15 miles per week

SAMPLE 16-WEEK FIRST-TIME MARATHONER TRAINING SCHEDULE BUILDING FROM A 15-MILE-A-WEEK BASE FOR AT LEAST ONE MONTH

Weeks to go	MON	TUES	WED	THURS	FRI	SAT	SUN	Total Mileage
Base	OFF	3	OFF	3	OFF	6	3	15
16	OFF	3	OFF	3	OFF	8	3	17
15	OFF	3	OFF	4	OFF	10	3	20
14	OFF	3	OFF	3	OFF	13	3	22
13	OFF	4	OFF	4	OFF	8	4	20
12	OFF	3	OFF	3	OFF	15	3	24
11	OFF	4	6	4	OFF	10	3	27
10	OFF	4	4	3	OFF	16	3	30
9	OFF	4	4	6	OFF	12	4	30
8	OFF	4	3	4	OFF	18	3	32
7	OFF	6	6	6	OFF	12	5	35
6	OFF	4	4	4	OFF	20	3	35
5	OFF	5	4	5	OFF	12	4	30
4	OFF	4	4	4	OFF	20	3	35
3	OFF	5	5	5	OFF	15	3	33
2	OFF	4	6	4	OFF	6	5	25
1	OFF	4	4	4	OFF	2	26.2 MARATHON	14 + RACE

First Time Marathon - starting at 20 miles per week

SAMPLE 16-WEEK FIRST-TIME MARATHONER TRAINING SCHEDULE BUILDING FROM A 20-MILE-A-WEEK BASE FOR AT LEAST ONE MONTH

Weeks to go	MON	TUES	WED	THURS	FRI	SAT	SUN	Total Mileage
Base	OFF	3	4	4	OFF	6	3	20
16	OFF	3	4	4	OFF	8	3	22
15	OFF	4	4	4	OFF	10	3	25
14	OFF	4	4	3	OFF	13	3	27
13	OFF	5	4	5	OFF	13	3	30
12	OFF	4	5	5	OFF	15	3	32
11	OFF	6	6	6	OFF	12	5	35
10	OFF	6	4	4	OFF	18	3	35
9	OFF	6	6	6	OFF	12	5	35
8	OFF	5	6	6	OFF	20	3	40
7	OFF	5	4	5	OFF	13	3	30
6	OFF	5	6	6	OFF	20	3	40
5	OFF	6	6	6	OFF	13	4	35
4	OFF	5	6	6	OFF	20	3	40
3	OFF	6	6	5	OFF	15	3	35
2	OFF	5	6	5	OFF	5	5	26
1	OFF	4	4	4	OFF	2	26.2 MARATHON	14 + RACE