Marathon Beginner 16 Week Training Program

Marathon Course Map

Boston Marathon Map

Marathon Weekend

Marathon Weekend

For the newer marathoner who is seeking a less competitive performance

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. Sponsors: Learn More

youtube facebook twitter

Live YouTube Feed:

2013 Boston Marathon Runners Invited To ReturnThe B.A.A., organizer of the Boston Marathon, is issuing an invitation to participate in the 2014 Boston Marathon to official entrants in the 2013 Boston Marathon who were unable to cross the Boylston Street finish line. More than 5000 official starters were affected on Monday, April 15 at the 117th Boston Marathon when the race was stopped at 2:50 p.m. ET.

Thu, 16 May 2013 20:30:32 Length:262s

Live Facebook Feed:

Live Twitter Feed:

bostonmarathon 2013 Boston Marathon men's champion, Lelisa Desisa (ETH), won this year with a final time of 2:10.23. Desisa... http://t.co/hiNLRu4TJF

Sat, 18 May 2013 12:22:31

Boston Athletic Association 40 Trinity Place, 4th Floor Boston, MA 02116 617-236-1652
Statement ©2013 All rights reserved. Privacy/Legal PolicySite By:

B.A.A. Moment 2

1935 John A. Kelley

View all B.A.A. Moments