First time marathon schedule

WEEK ONE		WEEK TWO
Monday	Rest	Rest
Tuesday	20 mins jog	25 mins jog
Wednesday	Rest	Rest
Thursday	20 mins jog	20 mins jog
Friday	Rest	Rest
Saturday	20 mins jog	25 mins jog
Sunday	5mile jog/walk	90 mins walk/jog

WEEK THREE		WEEK FOUR
Monday	Rest	Rest
Tuesday	25 mins jog	25 mins jog
Wednesday	Rest	Rest
Thursday	20 mins jog	25 mins jog
Friday	Rest	Rest
Saturday	3mile jog	20 mins jog
Sunday	7-8mile walk-jog	10mile walk-jog

WEEK FIVE		WEEK SIX
Monday	Rest	Rest
Tuesday	30 mins jog	30 mins easy
Wednesday	Rest	30 mins steady including 6*1min fast,2 mins between efforts
Thursday	30 mins jog	5 mins easy,then 10-15 brisk,5 mins jog
Friday	Rest	Rest
Saturday	20 mins jog	20 mins steady
Sunday	Race 5m or 10km	12 miles Walk/jog

WEEK SEVEN		WEEK EIGHT
Monday	Rest	Rest
Tuesday	30 mins, including 41 min fast and 430 secs fast	30 mins steady
Wednesday	Rest	Warm up, then 2 * 1mile timed, warm down.
Thursday	Warm up, then 2 miles timed run, then warm down.	25 mins easy
Friday	Rest	30 mins steady
Saturday	20 mins easy, off-road	Rest
Sunday	6 miles or a 10km race	Run/walk 10m race

WEEK NINE		WEEK TEN
Monday	Rest	Rest
Tuesday	25 mins easy	25 mins very easy
Wednesday	Warm up, then 2 miles timed run, Warm down.	Warm up, then 3 miles brisk, timed
Thursday	30 mins steady including 6*1min fast, 2 mins between efforts	20 mins steady
Friday	20 mins easy	Rest
Saturday	Rest	20 mins on grass, including a few strides
Sunday	15 mile jog/walk	13 mile timed run or Half marathon race.

WEEK ELEVEN		WEEK TWELVE
Monday	Rest	Rest
Tuesday	25 mins easy, off-road	20 mins very easy
Wednesday	Warm up, then 2 miles timed, as week 9	Warm up, then 3x1mile timed, with 5-min recoveries
Thursday	20 mins easy	40 mins steady
Friday	Rest	Rest
Saturday	30 mins easy	20 mins easy
Sunday	Jog/walk 18miles, take drinks, take your time	Race 10k or 10miles steady run.

WEEK THIRTEEN		WEEK FOURTEEN
Monday	Rest	Rest
Tuesday	20 mins easy	20 min jog
Wednesday	35 mins steady	Rest
Thursday	Warm up, then 3 miles timed, as week 10	10/15 min jog.
Friday	Rest	Rest
Saturday	20 mins easy	10-15mins jog, plus stretching and loosening
Sunday	50-60 mins steady.	RACE DAY

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First time marathon schedule

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