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MARATHON TRAINING PLANS: 
Beginner and intermediate schedules and motivation

 
 
 

A marathon, sometimes referred to as a “full marathon” to distinguish it from a “half marathon,” is 26.2 miles. As a race, the marathon is a challenging distance that requires time and commitment to train for. It can also be a rewarding accomplishment that may push you past your comfort zone and change what you thought you were capable of.

There are many marathon training plans available for all ability and experience levels. Our plans can be used by first-timers and experienced marathoners alike, although we recommend you have some running experience before you dive in.

Use our plans to get to the finish line, and keep our expert tips in mind as you train.

 
 
 

Marathon training schedules: 16 WEEKS

 
 
St. Jude Memphis Marathon Weekend participant
 

Overview

Our plans have your long run on Saturdays, but you can do your long run any day of the week that works best for you, as long as you're consistent. Long runs are the key to marathon success; they build the physical and mental stamina to cover the miles on race day. They also provide the opportunity to practice hydration, nutrition, pacing, focus and form. Practice your race-day hydration by carrying a water bottle or by leaving fluids along your planned route, and test energy gels and performance drinks to see how your stomach reacts.

Your midweek runs should be done at a pace that feels easy to you (a pace at which you can carry on a conversation). Easy runs burn calories and build mileage but should not put cardio stress on the body.

Rest days mean rest. Recovery time is vital to increasing your strength and stamina.

Cross-training can be any low-impact, non-running activity (weight training, swimming, cycling, walking, etc.). If you need an extra rest day, use your cross-training day to recover. Staying healthy through your weekly long run is the most important part of your training.

Try to find a park or trail for some of your miles. Every mile you can run off of the pavement saves some wear and tear on joints and muscles.

 
 

Run the mileage at your pace for each day leading up to the race.

  1. You should begin this program with at least six weeks of consistent base-building of 20 miles per week.

    Week(s) until race Day Type Workout Comment Daily Mileage Total weekly mileage
    21 Monday Easy Pace 2 miles Can also strength train 2 10 
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 2 miles Can also strength train 2
    Thursday Easy Pace 2 miles   2
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 4 miles   4
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    20 Monday Easy Pace 2 miles Can also strength train 2 12.5 
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 2.5 miles Can also strength train 2.5
    Thursday Easy Pace 2 miles Can also strength train 2
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 6 miles   6
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    19 Monday Easy Pace 2.5 miles Can also strength train 2.5 14
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 2.5 miles Can also strength train 2.5
    Thursday Easy Pace 2 miles   2
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 7 miles   7
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    18 Monday Easy Pace 2.5 miles Can also strength train 2.5 15.5
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 2.5 miles Can also strength train 2.5
    Thursday Easy Pace 2.5 miles   2.5
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 8 miles   8
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    17 Monday Easy Pace 2 miles Can also strength train 2 10
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 2 miles Can also strength train 2
    Thursday Easy Pace 2 miles   2
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 4 miles   4
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    16 Monday Easy Pace 3 miles Can also strength train 3 18
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 3 miles Can also strength train 3
    Thursday Easy Pace 3 miles   3
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 9 miles   9
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    15 Monday Easy Pace 4 miles Can also strength train 4 21
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 4 miles Can also strength train 4
    Thursday Easy Pace 3 miles   3
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 10 mile   10
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    14 Monday Easy Pace
    4 miles Can also strength train 4 23
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 4 miles Can also strength train 4
    Thursday Easy Pace 4 miles   4
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 11 miles   11
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    13 Monday Easy Pace 3 miles Can also strength train 3 17
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 4 miles Can also strength train 4
    Thursday Easy Pace 3 miles   3
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 7 miles   7
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    12 Monday Easy Pace 5 miles Can also strength train 5 27
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 5 miles Can also strength train 5
    Thursday Easy Pace 5 miles   5
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 12 miles   12
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    11 Monday Easy Pace 6 miles Can also strength train 6 30
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 6 miles Can also strength train 6
    Thursday Easy Pace 5 miles   5
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 13 miles   13
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    10 Monday Easy Pace 7 miles Can also strength train 7 34
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 7 miles Can also strength train 7
    Thursday Easy Pace 6 miles   6
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 14 miles   14
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    9 Monday Easy Pace 5 miles Can also strength train 5 25
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 5 miles Can also strength train 5
    Thursday Easy Pace 5 miles   5
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 10 miles   10
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    8 Monday Easy Pace 7 miles Can also strength train 7 36
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 7 miles Can also strength train 7
    Thursday Easy Pace 7 miles   7
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 15 miles   15
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    7 Monday Easy Pace 8 miles Can also strength train 8 40
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 8 miles Can also strength train 8
    Thursday Easy Pace 7 miles   7
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 17 miles   17
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    6 Monday Easy Pace 8.5 miles Can also strength train 8.5 43.5
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 8.5 miles Can also strength train 8.5
    Thursday Easy Pace 8.5 miles   8.5
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 18 miles   18
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    5 Monday Easy Pace 7 miles Can also strength train 7 32
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 7 miles Can also strength train 7
    Thursday Easy Pace 7 miles   7
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 11 miles   11
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    4 Monday Easy Pace 9 miles Can also strength train 9 47
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 9 miles Can also strength train 9
    Thursday Easy Pace 9 miles   9
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 20 miles   20
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    3 Monday Easy Pace 6 miles Can also strength train 6 28
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 6 miles Can also strength train 6
    Thursday Easy Pace 6 miles   6
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 10 miles   10
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    2 Monday Easy Pace 6 miles Can also strength train 6 26
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 6 miles Can also strength train 6
    Thursday Easy Pace 6 miles   6
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 8 miles   8
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    1 Monday Easy Pace 4 miles   4 40.8
    Tuesday Easy Pace     4
    Wednesday Easy Pace     4
    Thursday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Friday Easy Pace/Shakeout 2.62 miles   2.62
    Saturday RACE DAY 26.2 miles   26.2
    Sunday Easy jog/Walk 10-15 minutes To help prevent muscles from getting tight  
  2. You should begin this program with at least six weeks of consistent base-building of 25+ miles per week.

    MP = marathon pace = your goal marathon pace per mile. This will get your body used to running that pace on race day.

    T = tempo run = pace should be 30 - 45 seconds faster than your marathon pace. Running at this pace will make your marathon pace feel easier. 
    Example: 4 x 1 mile T = After 2 easy warm-up miles, run 1 mile at tempo pace, jog easy for 2 minutes, then run another mile at tempo pace. End the run with 2 easy cool-down miles. This run will total 6 miles. 

    Week(s) until race Day Type Workout Comment Daily Mileage Total weekly mileage
    21 Monday Easy Pace 4 miles Can also strength train 4 20
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Track 3 mile easy warm
    1 mile repeat
    1 mile easy cool down
    1 mile repeat is faster than 5K pace 5
    Thursday Easy Pace 4 miles Can also strength train 4
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 7 miles   7
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    20 Monday Easy Pace 5 miles Can also strength train 5 23
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Track 3 mile easy warm
    4 x 1/4 mile repeats
    1 mile easy cool down
    1-3 minute rest in place between
    each 1/4 mile repeat
    5
    Thursday Easy Pace 5 miles Can also strength train 5
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 8 miles   8
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    19 Monday Easy Pace 4 miles Can also strength train 4 18
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Track 3 mile easy warm
    2 x 1/2 mile repeats
    1 mile easy cool down
    1-3 minute rest in place between
    each 1/2 mile repeat
    5
    Thursday Easy Pace 4 miles Can also strength train 4
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 5 miles   5
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    18 Monday Easy Pace 6 miles Can also strength train 6 26
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Track 3 mile easy warm
    1/4 mile repeat
    1/2 mile repeat
    1/4 mile repeat
    1 mile easy cool down
    1-3 minute rest in place between
    each repeat
    5
    Thursday Easy Pace 6 miles Can also strength train 6
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 9 miles   9
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    17 Monday Easy Pace 7 miles Can also strength train 7 30
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Track 3 mile easy warm
    6 x 1/4 mile repeats
    1.5 mile easy cool down
    1-3 minute rest in place between
    each 1/4 mile repeat
    6
    Thursday Easy Pace 7 miles Can also strength train 7
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 10 miles   10
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    16 Monday Easy Pace 8 miles Can also strength train 8 34
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Track 4 mile easy warm
    3 x 1/2 mile repeats
    1.5 mile easy cool down
     
    1-3 minute rest in place between
    each 1/2 mile repeat
    7
    Thursday Easy Pace 8 miles Can also strength train 8
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 11 miles   11
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    15 Monday Easy Pace 6 miles Can also strength train 6 26
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Track 4 mile easy warm
    1/2 mile repeat
    1 mile repeat
    1/2 mile repeat
    1 mile easy cool down

    1-3 minute rest in place after
    each 1/2 mile repeat

    2-3 minute rest in place after mile repeat

    7
    Thursday Easy Pace 6 miles Can also strength train 6
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 7 mile   10
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    14 Monday Easy Pace
    8.5 miles Can also strength train 8.5 37
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Track 4 mile easy warm
    8 x 1/4 mile repeats
    2 mile easy cool down
    1-3 minute rest in place between
    each 1/4 mile repeat
    8
    Thursday Easy Pace 8.5 miles Can also strength train 8.5
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 12 miles   12
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    13 Monday Easy Pace 9 miles Can also strength train 9 40
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Track 5 mile easy warm
    4 x 1/2 mile repeats
    2 mile easy cool down
    1-3 minute rest in place between
    each 1/2 mile repeat
    9
    Thursday Easy Pace 9 miles Can also strength train 9
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 13 miles   13
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    12 Monday Easy Pace 10 miles Can also strength train 10 44
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Track 6 mile easy warm
    1/4 mile repeat
    1/2 mile repeat
    1 mile repeat
    1/2 mile repeat
    1/4 mile repeat
    2 mile easy cool down

    1-3 minute rest in place after
    each 1/2 mile & 1/4 mile repeat

    2-3 minute rest in place after mile repeat

    10
    Thursday Easy Pace 10 miles Can also strength train 10
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 14 miles   14
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    11 Monday Easy Pace 7 miles Can also strength train 7 31
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Track 4 mile easy warm
    2 mile repeat
    2 mile easy cool down
    2 mile repeat is faster than 5K pace 8
    Thursday Easy Pace 7 miles Can also strength train 7
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 9 miles   9
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    10 Monday Easy Pace 11 miles Can also strength train 11 47
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Track 6 mile easy warm
    10 x 1/4 mile repeats
    1.5 mile easy cool down
    1-3 minute rest in place between
    each 1/4 mile repeat
    10
    Thursday Easy Pace 11 miles Can also strength train 11
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 15 miles   15
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    9 Monday Easy Pace 11 miles Can also strength train 11 48
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Track 6 mile easy warm
    5 x 1/2 mile repeats
    1.5 mile easy cool down
    1-3 minute rest in place between
    each 1/2 mile repeat
    10
    Thursday Easy Pace 11 miles Can also strength train 11
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 16 miles   16
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    8 Monday Easy Pace 12 miles Can also strength train 12 52
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Track 5 mile easy warm
    3 by 1 mile repeat
    2 mile easy cool down
    2-3 minute rest in place after
    each 1 mile repeat
    10
    Thursday Easy Pace 12 miles Can also strength train 12
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 18 miles   18
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    7 Monday Easy Pace 7 miles Can also strength train 7 32
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Track 4 mile easy warm
    12 x 1/4 mile repeats
    1 mile easy cool down
    1-3 minute rest in place between
    each 1/4 mile repeat
    8
    Thursday Easy Pace 7 miles Can also strength train 7
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 10 miles   10
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    6 Monday Easy Pace 11.5 miles   11.5 54.5
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 11.5 miles   11.5
    Thursday Easy Pace 11.5 miles   11.5
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 20 miles   20
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    5 Monday Easy Pace 7 miles Can also strength train 7 32
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Track 4 mile easy warm
    2 by 1 mile repeats
    2 mile easy cool down
    2-3 minute rest in place after
    each 1 mile repeat
    8
    Thursday Easy Pace 7 miles Can also strength train 7
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 10 miles   10
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    4 Monday Easy Pace 12 miles   12 58
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 12 miles   12
    Thursday Easy Pace 12 miles   12
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 22 miles   22
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    3 Monday Easy Pace 8 miles Can also strength train 8 33
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Track 5 mile easy warm
    2 x 1/2 mile repeats
    1 mile easy cool down
    1-3 minute rest in place between
    each 1/2 mile repeat
    7
    Thursday Easy Pace 8 miles Can also strength train 8
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 10 miles   10
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    2 Monday Easy Pace 8 miles Can also strength train 8 31
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday

    Track

    5 mile easy warm
    4 x 1/4 mile repeats
    1 mile easy cool down
    1-3 minute rest in place between
    each 1/4 mile repeat
    7
    Thursday Easy Pace 8 miles Can also strength train 8
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 8 miles   8
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    1 Monday Easy Pace 5 miles   5 43.8
    Tuesday Easy Pace 5 miles   5
    Wednesday Track 3 mile easy warm
    1 mile repeat
    1 mile easy cool down
    1 mile repeat is faster than 5K pace 5
    Thursday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Friday Easy Pace/Shakeout 2.62 miles   2.62
    Saturday RACE DAY 26.2 miles   26.2
    Sunday Easy jog/Walk 10-15 minutes To help prevent muscles from getting tight  
  3. You should begin this program with at least six weeks of consistent base-building of 25+ miles per week.

    MP = marathon pace = your goal marathon pace per mile. This will get your body used to running that pace on race day.

    T = tempo run = pace should be 30 - 45 seconds faster than your marathon pace. Running at this pace will make your marathon pace feel easier. 
    Example: 4 x 1 mile T = After 2 easy warm-up miles, run 1 mile at tempo pace, jog easy for 2 minutes, then run another mile at tempo pace. End the run with 2 easy cool-down miles. This run will total 6 miles. 

    Week(s) until race Day Type Workout Comment Daily Mileage Total weekly mileage
    21 Monday Tempo Run 2 miles easy pace
    1 mile fast
    1 mile easy
    Or run all mileage at easy pace 4 23
    Tuesday Cross Training  

    CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk

    Can also strength train but don't strength train legs

     
    Wednesday Track 3 mile easy warm
    1 mile repeat
    1 mile easy cool down
    1 mile repeat is faster than 5K pace 5
    Thursday Easy Pace 4 miles Can also strength train 4
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 7 miles   7
    Sunday Easy Pace 3 miles   3
    20 Monday Tempo Run 2 miles easy pace
    2 miles progressively getting  faster each mile
    1 mile easy
    Or run all mileage at easy pace 5 26
    Tuesday Cross Training  

    CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk

    Can also strength train but don't strength train legs

     
    Wednesday Track 3 mile easy warm
    4 x 1/4 mile repeats
    1 mile easy cool down
    1-3 minute rest in place between
    each 1/4 mile repeat
    5
    Thursday Easy Pace 5 miles Can also strength train 5
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 8 miles   8
    Sunday Easy Pace 3 miles   3
    19 Monday Tempo Run 2 miles easy pace
    1 miles fast
    1 mile easy
    Or run all mileage at easy pace 4 21
    Tuesday Cross Training  

    CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk

    Can also strength train but don't strength train legs

     
    Wednesday Track 3 mile easy warm
    2 x 1/2 mile repeats
    1 mile easy cool down
    1-3 minute rest in place between
    each 1/2 mile repeat
    5
    Thursday Easy Pace 4 miles Can also strength train 4
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 5 miles   5
    Sunday Easy Pace 3 miles   3
    18 Monday Tempo Run 3 miles easy pace
    2 miles progressively getting  faster each mile
    1 mile easy
    Or run all mileage at easy pace 6 29
    Tuesday Cross Training  

    CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk

    Can also strength train but don't strength train legs

     
    Wednesday Track 3 mile easy warm
    1/4 mile repeat
    1/2 mile repeat
    1/4 mile repeat
    1 mile easy cool down
    1-3 minute rest in place between
    each repeat
    5
    Thursday Easy Pace 6 miles Can also strength train 6
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 9 miles   9
    Sunday Easy Pace 3 miles   3
    17 Monday Tempo Run 3 miles easy pace
    3 miles progressively getting faster each miler
    1 mile easy
    Or run all mileage at easy pace 7 34
    Tuesday Cross Training  

    CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk

    Can also strength train but don't strength train legs

     
    Wednesday Track 3 mile easy warm
    6 x 1/4 mile repeats
    1.5 mile easy cool down
    1-3 minute rest in place between
    each 1/4 mile repeat
    6
    Thursday Easy Pace 7 miles Can also strength train 7
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 10 miles   10
    Sunday Easy Pace 4 miles   4
    16 Monday Tempo Run 4 miles easy pace
    3 miles progressively getting faster each mile
    1 mile easy
    Or run all mileage at easy pace 8 38
    Tuesday Cross Training  

    CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk

    Can also strength train but don't strength train legs

     
    Wednesday Track 4 mile easy warm
    3 x 1/2 mile repeats
    1.5 mile easy cool down
     
    1-3 minute rest in place between
    each 1/2 mile repeat
    7
    Thursday Easy Pace 8 miles Can also strength train 8
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 11 miles   11
    Sunday Easy Pace 4 miles   4
    15 Monday Tempo Run 3 miles easy pace
    2 miles progressively getting faster each mile
    1 mile easy
    Or run all mileage at easy pace 6 30
    Tuesday Cross Training  

    CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk

    Can also strength train but don't strength train legs

     
    Wednesday Track 4 mile easy warm
    1/2 mile repeat
    1 mile repeat
    1/2 mile repeat
    1 mile easy cool down

    1-3 minute rest in place after
    each 1/2 mile repeat

    2-3 minute rest in place after mile repeat

    7
    Thursday Easy Pace 6 miles Can also strength train 6
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 7 mile   7
    Sunday Easy Pace 4 miles   4
    14 Monday

    Tempo Run

    3 miles easy pace
    4 miles progressively getting faster each mile
    1.5 mile easy
    Or run all mileage at easy pace 8.5 41
    Tuesday Cross Training  

    CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk

    Can also strength train but don't strength train legs

     
    Wednesday Track 4 mile easy warm
    8 x 1/4 mile repeats
    2 mile easy cool down
    1-3 minute rest in place between
    each 1/4 mile repeat
    8
    Thursday Easy Pace 8.5 miles Can also strength train 8.5
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 12 miles   12
    Sunday Easy Pace 4 miles   4
    13 Monday Tempo Run 4 miles easy pace
    4 miles progressively getting faster each mile
    1 mile easy
    Or run all mileage at easy pace 9 44
    Tuesday Cross Training  

    CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk

    Can also strength train but don't strength train legs

     
    Wednesday Track 5 mile easy warm
    4 x 1/2 mile repeats
    2 mile easy cool down
    1-3 minute rest in place between
    each 1/2 mile repeat
    9
    Thursday Easy Pace 9 miles Can also strength train 9
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 13 miles   13
    Sunday Easy Pace 4 miles   4
    12 Monday Tempo Run 4 miles easy pace
    5 miles progressively getting faster each mile
    1 mile easy
    Or run all mileage at easy pace 10 48
    Tuesday Cross Training  

    CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk

    Can also strength train but don't strength train legs

     
    Wednesday Track 6 mile easy warm
    1/4 mile repeat
    1/2 mile repeat
    1 mile repeat
    1/2 mile repeat
    1/4 mile repeat
    2 mile easy cool down

    1-3 minute rest in place after each 1/2 mile & 1/4 mile repeat

    2-3 minute rest in place after mile repeat

    10
    Thursday Easy Pace 10 miles Can also strength train 10
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 14 miles   14
    Sunday Easy Pace 4 miles   4
    11 Monday Tempo Run 3 miles easy pace
    3 miles progressively getting faster
    1 mile easy
    Or run all mileage at easy pace 7 35
    Tuesday Cross Training  

    CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk

    Can also strength train but don't strength train legs

     
    Wednesday Track 4 mile easy warm
    2 mile repeat
    2 mile easy cool down
    2 mile repeat is faster than 5K pace 8
    Thursday Easy Pace 7 miles Can also strength train 7
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 9 miles   9
    Sunday Easy Pace 4 miles   4
    10 Monday Tempo Run 4 miles easy pace
    6 miles progressively getting faster
    1 mile easy
    Or run all mileage at easy pace 11 52
    Tuesday Cross Training  

    CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk

    Can also strength train but don't strength train legs

     
    Wednesday Track 6 mile easy warm
    10 x 1/4 mile repeats
    1.5 mile easy cool down
    1-3 minute rest in place between
    each 1/4 mile repeat
    10
    Thursday Easy Pace 11 miles Can also strength train 11
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 15 miles   15
    Sunday Easy Pace 5 miles   5
    9 Monday Tempo Run 4 miles easy pace
    6 miles progressively getting faster
    1 mile easy
    Or run all mileage at easy pace 11 54
    Tuesday Cross Training  

    CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk

    Can also strength train but don't strength train legs

     
    Wednesday Track 6 mile easy warm
    5 x 1/2 mile repeats
    1.5 mile easy cool down
    1-3 minute rest in place between
    each 1/2 mile repeat
    10
    Thursday Easy Pace 11 miles Can also strength train 11
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 17 miles   17
    Sunday Easy Pace 5 miles   5
    8 Monday Tempo Run 4 miles easy pace
    7 miles progressively getting faster
    1 mile easy
    Or run all mileage at easy pace 12 58
    Tuesday Cross Training  

    CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk

    Can also strength train but don't strength train legs

     
    Wednesday Track 5 mile easy warm
    3 by 1 mile repeat
    2 mile easy cool down
    2-3 minute rest in place after
    each 1 mile repeat
    10
    Thursday Easy Pace 12 miles Can also strength train 12
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 19 miles   19
    Sunday Easy Pace 5 miles   5
    7 Monday Tempo Run 3 miles easy pace
    3 miles progressively getting faster
    1 mile easy
    Or run all mileage at easy pace 7 35
    Tuesday Cross Training  

    CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk

    Can also strength train but don't strength train legs

     
    Wednesday Track 4 mile easy warm
    12 x 1/4 mile repeats
    1 mile easy cool down
    1-3 minute rest in place between
    each 1/4 mile repeat
    8
    Thursday Easy Pace 7 miles Can also strength train 7
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 10 miles   10
    Sunday Easy Pace 3 miles   3
    6 Monday Easy Pace 11.5 miles   11.5 59.5
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 11.5 miles   11.5
    Thursday Easy Pace 11.5 miles   11.5
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 22 miles   22
    Sunday Easy Pace 3 miles   3
    5 Monday Tempo Run 3 miles easy pace
    3 miles progressively getting faster
    1 mile easy
    Or run all mileage at easy pace 7 35
    Tuesday Cross Training  

    CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk

    Can also strength train but don't strength train legs

     
    Wednesday Track 4 mile easy warm
    2 by 1 mile repeats
    2 mile easy cool down
    2-3 minute rest in place after
    each 1 mile repeat
    8
    Thursday Easy Pace 7 miles Can also strength train 7
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 10 miles   10
    Sunday Easy Pace 3 miles   3
    4 Monday Easy Pace 12 miles   12 61
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Easy Pace 12 miles   12
    Thursday Easy Pace 12 miles   12
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 22 miles   22
    Sunday Easy Pace 3 miles   3
    3 Monday Easy Pace 8 miles Can also strength train 8 36
    Tuesday Cross Training   CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk
     
    Wednesday Track 5 mile easy warm
    2 x 1/2 mile repeats
    1 mile easy cool down
    1-3 minute rest in place between
    each 1/2 mile repeat
    7
    Thursday Easy Pace 8 miles Can also strength train 8
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 10 miles   10
    Sunday Easy Pace 3 miles   3
    2 Monday Easy Pace 8 miles Can also strength train 8 31
    Tuesday Cross Training  

    CrossTrain:
    Bike, Pilates, Yoga, Swim, Walk

    Can also strength train but don't strength train legs

     
    Wednesday

    Track

    5 mile easy warm
    4 x 1/4 mile repeats
    1 mile easy cool down
    1-3 minute rest in place between
    each 1/4 mile repeat
    7
    Thursday Easy Pace 8 miles Can also strength train 8
    Friday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Saturday Long Run 8 miles   8
    Sunday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    1 Monday Easy Pace 5 miles   5 43.8
    Tuesday Easy Pace 5 miles   5
    Wednesday Track 3 mile easy warm
    1 mile repeat
    1 mile easy cool down
    1 mile repeat is faster than 5K pace 5
    Thursday Rest or Easy Cross Train   Easy Cross Train:
    Yoga, Swim, Walk, Pilates
     
    Friday Easy Pace/Shakeout 2.62 miles   2.62
    Saturday RACE DAY 26.2 miles   26.2
    Sunday Easy jog/Walk 10-15 minutes To help prevent muscles from getting tight  
 

MARATHON MOTIVATION 

 
 

1

 

Commit to the long haul. Completing a marathon is a goal that takes time, and rushing the process increases your chances of injury (and just plain discouragement). Stick to the plan of building up your mileage slowly. Set aside the time you need for your long runs each week, and also give yourself plenty of rest time afterward to recover.

 
 

2

 

Train with a friend or group. Having someone to train with and hold you accountable can give you added motivation to make it out the door on the days you’re tempted to skip your run. It can help, too, to have a training partner or group surrounding you if you’re having a difficult run or if you run into trouble. Running long distances may require you to run at different times of the day or in different parts of town than you’re used to. Friends can help you stay both safe and motivated as the miles add up.

 
 

3

 

Fuel properly. What you eat the day before or the day of a run can have a big impact on how you feel. Experiment with portion size and the timing of when you eat to figure out what works best for you, and stick to nutritious foods — your body will thank you.

 
 

4

 

Listen to your body. Bad runs happen to everyone. But when every run is a bad run, it’s probably time to rest. As important as your long runs are, your overall health is even more important, and since everyone’s training journey is a little different, only you can know if something feels “off.” There’s a strength that comes from pushing through, and there’s a strength that can only come as the body rests and repairs. Remember that a nagging problem is often an indication that it’s time to take a step back.

 
 

5

 

Enjoy the process. As exciting as race day is, it’ll go by in the blink of an eye compared to the time you spend preparing for it. Appreciate the strength of your body and the determination of your mind as you transform yourself in marathoner. You’ve got this!

 
 
Boston qualifier
 

Qualify for the Boston Marathon (BQ)

The Boston Marathon is one of the most presigious marathons in the world; you must meet a qualifying time for your age group in order to apply to run. The St. Jude Memphis Marathon® is an official qualifying race for the Boston Marathon. See current Boston Marathon qualifying times.

 
 

Register for the St. Jude Memphis Marathon, and support St. Jude 

Use your marathon race to benefit children with cancer and other life-threatening diseases. Your participation can help ensure no family pays for treatment, travel, housing or food — because all a family should worry about is helping their child live. 

Register now

 
St. Jude Thaddaeus campus statue
 
 
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