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Marathon Training for Beginning Runners

This program assumes you’ve been running 6-20 miles per week.  Your goal: to finish a marathon (26.2 miles)

Half Marathon Training for Beginning to Intermediate Runners

This program assumes you have been running 5-10 miles per week.  Your goal: to finish a half marathon (13.1 miles)

Consult with your physician or healthcare provider on your personal limits and health issues prior to starting any new exercise or training plan.

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Training Calendar Key

R: Rest day.  Do no running or other strenuous physical activity.

EZ: An easy or recovery run done at a comfortable pace.

XT: Cross training that can include any one of a number of low-impact sports (i.e. bicycling, swimming, hiking, exercise machines, weight training) that burn calories and provide cardiovascular benefits while giving you a physical and mental break from running.

T: Tempo runs of 15-25 minutes at a pace that’s 10-20 seconds slower per mile than your 10K race pace.  Warm-up and cool-down distances are included in daily mileage.

RE: Repeats of 400 meters to 1600 meters at your 5K race pace.  You should run your repeats on a 400-meter track, a grassy field, a smooth path, or a traffic-free stretch of road.  Between repeats, jog half the distance covered during the repeat.  Repeat day distances include warm-up, cool-down and recovery mileage.

LS: Long slow distance runs of 1 to 3 hours in duration.  These runs may include brief breaks for walking, stretching, rehydration, and bathroom visits.  Beginners often cover these runs at their goal marathon pace.  Intermediate and Advanced runners often start at a pace slower than their goal marathon pace, and finish at slightly faster than goal marathon pace.

RACE: Occasional racing improves your fitness and accustoms you to the stresses of racing.

Full Marathon Training Schedule
Half Marathon Training Schedule

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