Marathon Beginner 16 Week Training Program

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For the newer marathoner who is seeking a less competitive performance

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Week 1 (23-41 MILES)Decemeber 24 - Decemeber 30
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 6 to 8 miles; 10 minute warm-up, 4 x 5 minute tempo at 10K pace with 3 minutes recovery, 10-15 minute cool down.
Wednesday Easy Distance - 2 to 4 miles
Thursday Easy Distance - 4 to 6 miles
Friday Day Off
Saturday Easy Distance - 3-5 miles
Sunday Long Run - 10 to 12 miles

Week 2 (27-40 MILES)Decemeber 31 - JanUARY 6
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 6 to 8 miles; 10 minute warm-up, 2 x 10 minute tempo at 10K pace with 5 minutes recovery, 10-15 minute cool down.
Wednesday Easy Distance - 2 to 4 miles
Thursday Medium Distance - 6 to 8 miles with miles 2-4 at marathon tempo
Friday Cross Train 20-30 minutes
Saturday Easy Distance - 3 to 5 miles
Sunday Long Run - 12 to 14 miles

Week 3 (31-44 MILES)JanUARY 7 - JanUARY 13
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 6 to 8 miles; 15 minute warm-up, 1 x 15 minute tempo at 10K pace, 10-15 minute cool down.
Wednesday Easy Distance - 4 to 6 miles
Thursday Medium Distance - 6 to 8 miles with the last two miles at marathon tempo
Friday Easy Distance - Cross Train 30 - 40 minutes
Saturday Easy Distance - 3 to 5 miles
Sunday Long Run - 14 to 16 miles

Week 4 (35-48 MILES)JanUARY 14 - JanUARY 20
Monday Recovery Day - 0 to 3 miles
Tuesday 6 to 8 miles; 15 minute warm-up, 1 x 15 minute tempo, 1 x 10 minute tempo  at 10K pace with 5 minutes recovery, 10-15 minute cool down.
Wednesday Easy Distance - 4 to 6 miles
Thursday Medium Distance - 8 to 10 miles with miles 3 through 6 at marathon tempo
Friday Cross Train - 30-40 minutes
Saturday Easy Distance - 3-5 miles
Sunday Long Run - 14 to 16 miles

Week 5  (32-36 MILES)JanUARY 21 - JanUARY 27
Monday 2 to 3 miles
Tuesday Short Tempo - 15 minute warm-up, 4 x 5 minute tempo at 10k pace with 3 minutes recovery, 10-15 minute cool down.
Wednesday Easy Distance - 4 miles
Thursday Medium Distance - 8 miles with last 3 miles at marathon tempo
Friday 40 to 60 minutes of cross training (bike, swim, elliptical, yoga, etc.)
Saturday Day Off
Sunday Long Run - 14 to 15 miles

Week 6  (34-41 MILES)JanUARY 28 - FebRUARY 3
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 15 minute warm-up, 5 x 3 minute tempo/ 2 minutes recovery at 5k pace, 10-15 minute cool down.
Wednesday Easy Distance - 4 to 6 miles
Thursday Medium Distance - 8 to 10 miles
Friday 40 to 60 minutes of cross training (bike, swim, elliptical, yoga, etc.)
Saturday Easy Distance - 2 to 3 miles
Sunday Long Run - 14 to 16 miles

Week 7  (36-46 MILES)FebRUARY  4 - FebRUARY 10
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 10 minute warm-up, 2 x 10 minute tempo with 5 minutes recovery at half -marathon pace, 10 minute cool down.
Wednesday Easy Distance - 4 to 6 miles
Thursday Medium Distance - 8 to 10 miles with miles 3 through 7 at marathon tempo
Friday 40 to 60 minutes of cross training
Saturday Easy Distance - 2 to 3 miles
Sunday Long Run - 12 to 14 miles

Week 8  (34-42 MILES)FebRUARY 11 - FebRUARY 17
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 10 minute warm-up, 5 x 5 minute tempo with 2 minutes recovery at 10k pace, 10 minute cool down.
Wednesday Easy Distance - 4 to 6 miles
Thursday Medium Distance - 8 miles
Friday 40 to 60 minutes of cross training
Saturday Easy Distance - 2 to 3 miles
Sunday Long Run - 13 to 15 miles

Week 9  (35-45 MILES)FebRUARY 18 - FebRUARY 24
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 10 minute warm-up, 10 minute tempo with 3 minutes recovery , 2 x 5 minute tempo with 2 minutes recovery at 10k pace, 10 minute cool down.
Wednesday Easy Distance - 4 to 6 miles
Thursday Medium Distance - 8 miles
Friday 40 to 60 minutes of cross training
Saturday Easy Distance - 2 to 3 miles
Sunday Long Run - 12 to 13 miles

Week 10  (34-41 MILES)FebRUARY 25 - MarCH 3
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 10 minute warm-up, 2 x 10 minute tempo with 5 minutes rest at 10k pace, 10 minute cool down.
Wednesday Easy Distance - 4 to 6 miles
Thursday Medium Distance - 8 miles
Friday 40 to 60 minutes of cross training
Saturday Easy Distance - 2 to 3 miles
Sunday Race - (New Bedford 1/2 Marathon) total of 17 miles with 2 warm-up/cool down OR 17 with miles 5-15 at marathon tempo.

Week 11  (36-45 MILES)MarCH 4 - MarCH 10
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 10 minute warm-up, 4 x 6 minute tempo with 3 minutes recovery at 10k pace, 10 minute cool down.
Wednesday Easy Distance - 4 to 6 miles
Thursday Medium Distance - 8 to 10 miles
Friday 40 to 60 minutes of cross training
Saturday Easy Distance - 2 to 3 miles
Sunday Long Run - 13 to 14 miles

Week 12  (35-42 MILES)MarCH 11 - MarCH 17
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 15 minute warm-up, 3 x 10 minute tempo w/ 5 minutes recovery at 10k pace, 10-15 minute cool down.
Wednesday Easy Distance - 4 to 6 miles
Thursday Medium Distance - 8 to 10 miles with miles 3 through 6 at marathon tempo
Friday 40 to 60 minutes of cross training
Saturday Easy Distance - 2 to 3 miles
Sunday Long Run - 18 to 21 miles

Week 13  (38-51 MILES)MarCH 18 - MarCH 24
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 10 minute warm-up, 2 x 15 minute tempo with 5 minutes recovery at 10k pace, 10 minute cool down.
Wednesday Easy Distance - 4 to 6 miles
Thursday Medium Distance - 8 miles
Friday 40 to 60 minutes of cross training
Saturday Easy Distance - 2 to 3 miles
Sunday Long Run - 14 to 15 miles

Week 14  (36-45 MILES)MarCH 25 - MARCH 31
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 10 minute warm-up, 2 x 10 minute tempo with 2 minutes recovery at 10k pace, 10 minute cool down.
Wednesday Easy Distance - 4 to 6 miles
Thursday Medium Distance - 8 to 10 miles with mile 2 through 7 at marathon tempo
Friday 40 to 60 minutes of cross training
Saturday Easy Distance - 2 to 3 miles
Sunday Long Run - 10 to 12 miles

Week 15  (26-36 MILES)APRIl 1- AprIL 7
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 10 minute warm-up, 4 x 5 minute tempo with 2 minutes recovery at 10k pace, 10 minute cool down.
Wednesday Easy Distance - 3 to 5 miles
Thursday Easy Distance - 3 to 5 miles
Friday 30 minutes of walking or other exercise
Saturday Easy Distance - 2 to 3 miles
Sunday Long Run - 8 miles

Week 16  (23-28 MILES)AprIL 8 - AprIL 15
Monday Rest - 0 miles
Tuesday Short Tempo - 10 minute warm-up, 5 x 2 minute tempo with 2 minutes recovery @ 10k pace, 10 minute cool down.
Wednesday Rest Day - 0 to 3 miles
Thursday SShort Tempo - 10 minute warm-up, 20 minute tempo at Half marathon pace, 10 minute cool down.
Friday Rest Day - 0 to 2 miles
Saturday Easy Distance - 3 miles
Sunday Rest - 0 miles
Monday Boston Marathon. Good luck!
B.A.A. Moment 6

1977 - Bob Hall Becomes the First Person to Complete the Race in a Wheelchair

Shown here in 1977, Bob Hall pioneered the division when he became the first person to complete the race in a wheelchair in 1975, making good on his promise to finish in under three hours.

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