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 8

1996 - Centennial Boston Marathon

The historic centennial Boston Marathon in 1996 was monumental for many reasons. It was the not only the first time that the ChampionChip timing and scoring device was used in a major US Marathon, but it was the largest running event ever held at the time. 

The starting field of 38,708 stood for more than seven years as the largest in the history of the sport. Included among the finishers were 16 Boston champions.

View all B.A.A. Moments