Beginner Marathon Training Tip Books
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The Non-Runner's Marathon Trainer
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Marathon Training for Dummies
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This is the schedule that I used to get myself ready for my first marathon.
I was a beginner runner and hadn't run any significant distance in about
20 years. I only had a short time to train for my marathon. I have to
put a disclaimer here that when I tried using this beginner training
schedule, the ramp up time to bigger mileage was so quick based on my
past running that I ended up hurting my knees and not being able to
train for the marathon at all for almost eight weeks.
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
|
|
| Week
1 Jan 23 - Jan 29 |
rest
|
3
miles
|
3
miles
|
3
miles
|
rest
|
cross
train
|
|
| Week
2 Jan 30 - Feb 5 |
rest
|
3
miles
|
|||||
| Week
3 Feb 6 - Feb 12 |
rest
|
3
miles
|
rest
|
cross
train
|
|||
| Week
4 Feb 13 - Feb 19 |
rest
|
rest
|
|||||
| Week
5 Feb 20 - Feb 26 |
rest
|
cross
train
|
4
miles
|
||||
| Week
6 Feb 27 - Mar 5 |
rest
|
rest
|
|||||
| Week
7 Mar 6 - Mar 12 |
rest
|
rest
|
rest
|
rest
|
rest
|
||
| Week
8 Mar 13 - Mar 19 |
rest
|
rest
|
4.5
miles
|
6.5
miles
|
rest
|
cross
train
|
|
| Week
9 Mar 20 - Mar 26 |
rest
|
5
miles
|
10
miles
|
5
miles
|
rest
|
20
miles
|
cross
train
|
| Week
10 Mar 27 - Apr 2 |
rest
|
5
miles
|
8
miles
|
4
miles
|
rest
|
12
miles
|
cross
train
|
| Week
11 Apr 3 - Apr 9 |
rest
|
4
miles
|
8
miles
|
3
miles
|
rest
|
8
miles
|
cross
train
|
| Week
12 Apr 10 - Apr 16 |
rest
|
3
miles
|
4
miles
|
3
miles
|
2
miles
|
rest
|
rest
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Other useful Marathon Training websites....
Marathontraining.com - This site has some very useful information about training for a marathon including some training tips for beginners, injury prevention, choosing the right shoes, stretching and even a section on marathon psychological training issues.
Hal Higdon's Marathon Training Guide - I found this site to be very useful as it details an 18 week marathon training schedule and formed the basis for my training. I adapted his 18 week training program into a 12 week training schedule since I got started so late.
See our complete list of United
States Marathons.