Marathon Program

ExRx.net > Aerobic Conditioning > Programs

Week Easy Long Fast
  (3-4 days) km miles km miles
1 30 min 13-16 8-10    
2 30 min 8-10 5-6    
3 30 min     5-10 3-6
4 30 min 16-19 10-12    
5 30 min 10-11 6-7    
6 30 min     5-10 3-6
7 30-45 min 19-22 12-14    
8 30-45 min 11-13 7-8    
9 30-45 min     5-10 3-6
10 30-45 min 22-25 14-16    
11 30-45 min 13-15 8-9    
12 30-45 min     5-10 3-6
13 30-60 min 25-30 16-19    
14 30-60 min 15-18 9-11    
15 30-60 min     5-10 3-6
16 30-60 min 29-35 18-22    
17 30-60 min 15-18 9-11    
18 30-60 min        
19 30 min

Marathon
   


Main Menu | Runner's Edge Marathon Programs | Running Titles