6-Month Marathon Training Program
Weeks 1-6:
Sunday: Run easy for 45 to 50 minutes + 35 to 40 min exercise walk
Monday: Rest day or optional cross-training 35 to 40 min
Tuesday: Run easy for 35 to 40
Wednesday: Run for 30 minutes with an additional 30 to 35 minutes of cross-training
Thursday: Rest day
Friday: Run easy for 35 to 40
Saturday: Cross-train 45 to 55 minutes
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Weeks 7-12:
Sunday: Run for 70 to 90 minutes easy with 60 sec pick-ups every 5 minutes over the last hour.
Monday: Rest day or optional cross-training for 55 to 65 minutes
Tuesday: Run easy for 45 minutes with 8 x 100m strides to finish run
Wednesday: Warm-up 15 to 18 minutes followed by 6 to 7 x 2-minute pick-ups, each with 2 to 3 jogging between intervals. Cool down for 10 minutes
Thursday: Rest day or optional cross train for 50-55 min
Friday: Run easy for 45 minutes with 8 x 100m strides to finish run
Saturday: Cross-train for 60 to 70 minutes
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Weeks 13-19:
Sunday: Run for 1:45 to 2:25 with 2 pushes within final hour (3+2 miles and 15 to 20 minutes easy between)
Monday: Rest day or optional cross-train 50 to 55 min
Tuesday: Run easy for 50 to 55 minutes
Wednesday: Warm up 15 to 20 minutes, run 3 mile pickup, 5 min recovery, then run 6 x 4 min pick-ups, jog or walk for 3 minutes to recover between each pick-up, cool down 15 to 25 minutes
Thursday: Run for 30 to 40 minutes, then 45 minutes of cross-train
Friday: Run 60 min, final 30 minutes run at moderate pace
Saturday: Cross-train 50 to 55 min
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Weeks 20 to 25:
Sunday: Run 2:40 to 3:30 weeks 20 and 23. Later do 30 minutes of a relaxed bike or swim.
Weeks 21 and 24, reduce the by 15 percent. No long run week 25
Monday: Rest day or optional cross-train for 70 to 80 min
Tuesday: Run easy for 60 to 65 min with 8 x 100m strides at end
Wednesday: Warm up 18 to 20 min, then 6 to 8 x 100m strides
Thursday: Run 3 to 4 miles, 40 min cross-train, or rest day
Friday: Run 6 to 8 miles, finish with 10 x 200m strides
Saturday: Run easy or cross-train 55 to 60 min
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Week 26 (Taper):
Sunday: Run 65 to 70 min, finish with 8 x 100m strides
Monday: Rest day
Tuesday: Run easy for 35 min
Wednesday: Warm up 15 min, run for 30 min at marathon effort, cool down 15 min
Thursday: Run easy for 35 min
Friday: Rest day
Saturday: Run easy for 20 min with 6 x 100m strides at end
Sunday: Race Day!!!
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Adapted from Pete Rea's "How to Go From Zero to Marathon in 6 Months"
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