Mileage Schedules for
Marathon Training
Programs Levels 1 to 6.
Note:
when the schedule is inserted into your training log the
days will be changed to fit your long run day and
starting weekday of the log. The total miles will also
vary slightly to accommodate the marathon date and to
ensure a proper tapering period.
Level 1: Beginner
|
Ideal for
the beginner and occasional marathoner |
|
Has a relatively low weekly
mileage |
|
Two rest days per week
(You can do some cross training like cycling on
one of these days.) |
Level 2: Beginner Plus
|
This schedule
calls for a little more intensity in your training |
|
Great for marathoners
who have run 2 or 3 marathons |
|
Has two 20 mile training
runs |
|
Has one to two rest days
per week |
Level 3: Intermediate
|
You should
have a good running base for this schedule |
|
For marathoners who have
run several marathons |
|
Has two 20 mile training
runs and two 18 milers |
Level 4: Intermediate Plus
|
You need a good running base and marathon experience
|
|
Great for the more competitive
runner |
|
Has more long runs and
harder workouts |
Level 5: Advanced
|
This is just
a little harder than level 4 |
|
You have good marathon
experience and want to improve your time |
Level 6: Advanced Plus
|
This is a
strenuous program so you have to be a strong runner |
|
Much harder than level 5 |
|
You should be running 30
+ miles weekly before you start the training program |
|
Three weeks of 60 +
miles |
|