Marathon Program

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

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