Training Schedule for Running a Marathon

17-week training plan to race day

BMO Vancouver MarathonWhen training for a marathon, one important piece of advice is to stay on a routine. Your workout routine should include more than just running. Incorporate hills, weight training and rest days into your training plan.

Below is a sample 17-week training plan designed by Running Room founder, John Stanton.

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
1 10KM LSD Rest 6KM Tempo 10KM Tempo 6KM Steady Run Rest 6KM Steady Run 38KM
2 10KM LSD Rest 6KM Tempo 10KM Tempo 6KM Steady Run Rest 6KM Steady Run 38KM
3 13KM LSD Rest 6KM Tempo 10KM Tempo 8KM Steady Run Rest 6KM Steady Run 43KM
4 16KM LSD Rest 6KM Tempo 10KM Tempo 8KM Steady Run Rest 6KM Steady Run 46KM
5 16KM LSD Rest 6KM Tempo 10KM Tempo 8KM Steady Run Rest 6KM Steady Run 46KM
6 16KM LSD Rest 6KM Tempo 10KM Tempo 8KM Steady Run Rest 6KM Steady Run 46KM
7 19KM LSD Rest 6KM Tempo 4 Hills 5KM 8KM Steady Run Rest 6KM Steady Run 44KM
8 23KM LSD Rest 6KM Tempo 5 Hills 6KM 8KM Steady Run Rest 6KM Steady Run 49KM
9 26KM LSD Rest 6KM Tempo 6 Hills 7KM 8KM Steady Run Rest 6KM Steady Run 53KM
10 19KM LSD Rest 6KM Tempo 7 Hills 8.5KM 8KM Steady Run Rest 6KM Steady Run 47.5KM
11 29KM LSD Rest 6KM Tempo 8 Hills 9.5KM 8KM Steady Run Rest 6KM Steady Run 58.5KM
12 29KM LSD Rest 6KM Tempo 9 Hills 11KM 8KM Steady Run Rest 6KM Steady Run 60KM
13 32KM LSD Rest 6KM Tempo 10 Hills 12KM 8KM Steady Run Rest 6KM Steady Run 64KM
14 23KM LSD Rest 6KM Tempo 10KM Fartlek 8KM Steady Run Rest 6KM Steady Run 53KM
15 29KM LSD Rest 6KM Tempo 10KM Fartlek 10KM Steady Run Rest 6KM Steady Run 61KM
16 32KM LSD Rest 6KM Tempo 10KM Fartlek 10KM Steady Run Rest 6KM Steady Run 64KM
17 23KM LSD Rest 6KM Tempo 10KM Fartlek 10KM Steady Run Rest 16KM Steady Run 65KM

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