Marathon Beginner 16 Week Training Program

For the newer marathoner who is seeking a less competitive performance

For reference, here are approximate conversions: 3 miles = 5K, 5 miles = 8K, 6 miles = 10K, 9.5 miles = 15K, 12.5 miles = 20K, 15.5 miles = 25K, 18.5 miles = 30K, 22 miles = 35K)

Week 1 (23-41 MILES)Decemeber 30 - Decemeber 5
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 6 to 8 miles total. 10 minute warm-up, 4 x 5 minutes 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 to 5 miles
Sunday Long Run - 10 to 12 miles

Week 2 (27-40 MILES)JANUARY 6 - JanUARY 12
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 6 to 8 miles total. 10 minute warm-up, 2 x 10 minutes 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 pace
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 13 - JanUARY 19
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 6 to 8 miles total. 15 minute warm-up, 15 minutes 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 pace
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 20 - JanUARY 26
Monday Recovery Day - 0 to 3 miles
Tuesday 6 to 8 miles total. 15 minute warm-up, 15 minutes tempo, 10 minutes 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 pace
Friday Cross Train - 30 to 40 minutes
Saturday Easy Distance - 3 to 5 miles
Sunday Long Run - 14 to 16 miles

Week 5  (32-36 MILES)JanUARY 27 - FEBRUARY 2
Monday 2 to 3 miles
Tuesday Short Tempo - 15 minute warm-up, 4 x 5 minutes 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 pace
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)FEBRUARY 3 - FebRUARY 9
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 15 minute warm-up, 5 x 3 minutes with 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  10 - FebRUARY 16
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 pace
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 17- FebRUARY 23
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 10 minute warm-up, 5 x 5 minutes 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 24 - MARCH 2
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 10 minute warm-up, 10 minutes with 3 minutes recovery, and 2 x 5 minutes 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)MARCH 3 - MarCH 9
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 10 minute warm-up, 2 x 10 minutes 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 miles with miles 5-15 at marathon pace.

Week 11  (36-45 MILES)MarCH 10 - MarCH 16
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 10 minute warm-up, 4 x 6 minutes 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 17 - MarCH 23
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 15 minute warm-up, 3 x 10 minutes with 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 pace
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 24 - MarCH 30
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 10 minute warm-up, 2 x 15 minutes 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 31 - APRIL 6
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 10 minute warm-up, 2 x 10 minutes 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 pace
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 7- AprIL 13
Monday Recovery Day - 0 to 3 miles
Tuesday Short Tempo - 10 minute warm-up, 4 x 5 minutes 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 14 - AprIL 21
Monday Rest - 0 miles
Tuesday Short Tempo - 10 minute warm-up, 5 x 2 minutes with 2 minutes recovery at 10K pace, 10 minute cool down.
Wednesday Rest Day - 0 to 3 miles
Thursday SShort Tempo - 10 minute warm-up, 20 minutes 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

1972 - Women Official Entrants in Marathon

Although Bobbi Gibb was the first woman to complete the Boston Marathon in 1966, it was not until the 1972 Boston Marathon that women could become official entrants due to a change in AAU rules. Pictured (left to right) above are seven of the eight women who participanted in the first official women's field of the Boston Marathon - Nina Kusciak, Katherine Switzer, Elaine Pederson, Ginny Collins, Pat Barrett, Frances Morrison, Sara Mae Berman (not pictured - Valerie Rogosheske).