Running Self-Paced

Novice Marathon

18 weeks

About

Author: John Ferry
Length: 18 Weeks
Run Options: 3 or 4 Run Options
Longest Workout: 20 miles
Workouts Included: Easy Running, Striders, and Tempo

Weeks

3, 4

Days/Week Options

Program Structure

Week 1

4 activities

Mon: 29m Wed: 33m Sat: 38m Sun: 19m

Rest: Tue, Thu, Fri

Week 2

4 activities

Mon: 29m Wed: 29m Sat: 57m Sun: 19m

Rest: Tue, Thu, Fri

Week 3

4 activities

Mon: 29m Wed: 33m Sat: 1h 16m Sun: 19m

Rest: Tue, Thu, Fri

Week 4

4 activities

Mon: 29m Wed: 33m Sat: 38m Sun: 19m

Rest: Tue, Thu, Fri

Week 5

4 activities

Mon: 38m Wed: 49m Sat: 1h 16m Sun: 19m

Rest: Tue, Thu, Fri

Week 6

4 activities

Mon: 38m Wed: 57m Sat: 1h 35m Sun: 19m

Rest: Tue, Thu, Fri

Week 7

4 activities

Mon: 38m Wed: 57m Sat: 1h 54m Sun: 19m

Rest: Tue, Thu, Fri

Week 8

4 activities

Mon: 38m Wed: 48m Sat: 1h 16m Sun: 19m

Rest: Tue, Thu, Fri

Week 9

4 activities

Mon: 48m Wed: 1h 5m Sat: 1h 54m Sun: 19m

Rest: Tue, Thu, Fri

Week 10

4 activities

Mon: 48m Wed: 1h 13m Sat: 2h 13m Sun: 19m

Rest: Tue, Thu, Fri

Week 11

4 activities

Mon: 48m Wed: 1h 13m Sat: 2h 32m Sun: 19m

Rest: Tue, Thu, Fri

Week 12

4 activities

Mon: 48m Wed: 1h 7m Sat: 1h 54m Sun: 19m

Rest: Tue, Thu, Fri

Week 13

4 activities

Mon: 57m Wed: 1h 13m Sat: 2h 32m Sun: 19m

Rest: Tue, Thu, Fri

Week 14

4 activities

Mon: 57m Wed: 1h 13m Sat: 2h 51m Sun: 19m

Rest: Tue, Thu, Fri

Week 15

4 activities

Mon: 57m Wed: 1h 7m Sat: 1h 54m Sun: 19m

Rest: Tue, Thu, Fri

Week 16

4 activities

Mon: 48m Wed: 1h 13m Sat: 3h 10m Sun: 19m

Rest: Tue, Thu, Fri

Week 17

4 activities

Mon: 38m Wed: 1h 5m Sat: 1h 35m Sun: 19m

Rest: Tue, Thu, Fri

Week 18

4 activities

Mon: 38m Wed: 49m Sat: 4h 9m Sun: 19m

Rest: Tue, Thu, Fri