Marathon Training Program Novice endurance athlete

A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. As all athletes have different needs, a single program suitable for all athletes is not possible.
The aim of this page is to provide an insight into a 24 week endurance training program for an novice endurance athlete wishing to compete in a marathon race. It should be noted that this program also needs to be supported by general and specific strength training, nutrition, mobility and psychology programs.
Before You Start
Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.
The following program is suitable for an athlete who has successfully completed a ½ marathon race. If you have not then it is recommended that before commencing this 24 week program you should complete a general endurance training program in which time you build up the distance you run each week to 40 miles.
The weekly increment should not exceed 10% of the current mileage.
Any application of the following training program is at the athlete's own discretion and risk.
Marathon Training program - mileage based
All figures in the table are miles.


Marathon Training program - General and Specific Endurance

Week Total Miles Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 32 6 F 4 Rest 5 7 Rest 10
2 37 7 F 5 Rest 7 7 Rest 11
3 41 8 5 S Rest 6 10 R Rest 12
4 46 8 6 S Rest 8 2 x 6 Rest 12
5 51 8 8 S Rest 8 10 R 5 12
6 50 8 6 S Rest 2 x 6 10 Rest 14
7 55 2 x 5 8 S Rest 2 x 6 11 Rest 14
8 45 8 6 S Rest 6 10 R Rest 15
9 53 2 x 5 8 S Rest 8 12 Rest 15
10 58 2 x 5 10 H Rest 10 F 12 Rest 16
11 53 2 x 5 10 H Rest 1 hr F 10 R Rest 16
12 63 2 x 5 10 H Rest 2 x 6 8 & 6 Rest 17
13 53 8 10 H Rest 1 hr F 12 R Rest 17
14 66 8 10 H Rest 1 hr F 12 2 x 5 18
15 58 2 x 5 10 H Rest 1 hr F 13 R Rest 18
16 70 2 x 5 10 H Rest 1 hr F 8 & 6 9 20
17 63 2 x 5 10 H Rest 1 hr F 10 6 20
18 63 2 x 5 10 H Rest 1 hr F 15 R 4 18
19 75 2 x 6 10 H Rest 1 hr F 22 7 & 4 12
20 47 5 8 H Rest 1 hr F Rest 4 & 5 10 & 8
21 54 8 10 H Rest 1 hr F Rest 2 x 5 20 R
22 70 5 10 H Rest 1 hr F 10 2 x 5 28
23 24 Rest 6 H 6 Rest 6 H 6 Rest
24 12 6H Rest 6 Rest Rest Rest Race

All figures in the table are miles.
Key : F - Fartlek H -Include hills R - Time Trial or Race S - Speed
Note: 2 x 5 means two 5 mile runs and 10 & 8 means a 10 mile run and an 8 mile run
Supplements
The supplement Choline may be beneficial to the marathon runner.
Post Race
After the race take 4 of 5 days off training and increase your Vitamin C and Zinc intake. Research has shown that in the first week after a marathon, the efficiency of your immune system is reduced and you will therefore be prone to infections. An increase in Vitamin C and Zinc during training can also be considered.