Running Self-Paced

Marathon (Time-Based, Novice)

18 weeks

Overview

This 18 week program is designed to get you marathon ready in 18 weeks. The workouts include a healthy dose of marathon pace miles, hill repeats, and interval work.

This is a time based program, as opposed to distance. Midweek workouts are designed to range from 30 to 60 minutes in total duration. Long runs begin at 60 minutes and reach a peak of 3 hours.

Adjustable difficulty is available to cater this plan to your individual needs.

Weeks

3, 4, 5

Days/Week Options

Program Structure

Week 1

5 activities

Mon: 35m Wed: 30m Thu: 30m Sat: 1h Sun: 30m

Rest: Tue, Fri

Week 2

5 activities

Mon: 30m Wed: 30m Thu: 30m Sat: 1h Sun: 30m

Rest: Tue, Fri

Week 3

5 activities

Mon: 30m Wed: 45m Thu: 45m Sat: 1h 15m Sun: 30m

Rest: Tue, Fri

Week 4

5 activities

Mon: 35m Wed: 45m Thu: 30m Sat: 1h 30m Sun: 30m

Rest: Tue, Fri

Week 5

5 activities

Mon: 45m Wed: 45m Thu: 30m Sat: 1h 45m Sun: 30m

Rest: Tue, Fri

Week 6

5 activities

Mon: 40m Wed: 30m Thu: 30m Sat: 1h 15m Sun: 30m

Rest: Tue, Fri

Week 7

5 activities

Mon: 45m Wed: 45m Thu: 30m Sat: 1h 45m Sun: 30m

Rest: Tue, Fri

Week 8

5 activities

Mon: 50m Wed: 45m Thu: 30m Sat: 2h Sun: 30m

Rest: Tue, Fri

Week 9

5 activities

Mon: 55m Wed: 49m Thu: 30m Sat: 2h Sun: 30m

Rest: Tue, Fri

Week 10

5 activities

Mon: 45m Wed: 45m Thu: 30m Sat: 1h 45m Sun: 30m

Rest: Tue, Fri

Week 11

5 activities

Mon: 55m Wed: 45m Thu: 30m Sat: 2h 30m Sun: 30m

Rest: Tue, Fri

Week 12

5 activities

Mon: 1h Wed: 45m Thu: 30m Sat: 2h 45m Sun: 30m

Rest: Tue, Fri

Week 13

5 activities

Mon: 55m Wed: 45m Thu: 30m Sat: 3h Sun: 30m

Rest: Tue, Fri

Week 14

5 activities

Mon: 45m Wed: 45m Thu: 30m Sat: 2h 15m Sun: 30m

Rest: Tue, Fri

Week 15

5 activities

Mon: 1h 5m Wed: 45m Thu: 30m Sat: 2h 45m Sun: 30m

Rest: Tue, Fri

Week 16

5 activities

Mon: 55m Wed: 35m Thu: 30m Sat: 3h Sun: 30m

Rest: Tue, Fri

Week 17

5 activities

Mon: 30m Wed: 30m Thu: 30m Sat: 1h 30m Sun: 30m

Rest: Tue, Fri

Week 18

4 activities

Mon: 30m Wed: 30m Thu: 30m Sat: 3h 50m

Rest: Tue, Fri, Sun