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 7

1994 - Uta Pippig

Uta Pippig of Germany won the first of her three consecutive victories in 1994, winning in course record time.