The most scientific and comprehensive running training plan

For those who already have some running experience, participating in a marathon at the right time is extremely meaningful and smooth. You can start to plan for yourself to participate in a game now. Having a goal and plan will make you more motivated to keep exercising, and it is easier to get unexpected results. If you haven't been running for a long time, you can try a half marathon first. 

Regardless of which type, it requires comprehensive, complete and scientific preparation for the race. We have given different timetables for beginners and intermediate. The beginners aim to complete the race safely, and the intermediates have certain speed requirements and hope to run with better results. By. The half marathon plan is 12 weeks, and the full marathon plan is 18 weeks. 

Half Marathon: Elementary 

The half-marathon preliminary plan is a very good start, even for beginners, completing the first week of tasks is not a problem. Monday and Friday are days off, Tuesday to Thursday are short-distance running, and Saturday is 30-60 minutes of cross-training as a prelude to long-distance running on Sunday. During training, you can participate in 5 km race and 10 km race to gain racing experience.

Week No.

MON

TUE

WED

THU

FRI

SAT

SUN

1

Rest

5km run

3km run

5km run

Rest

30-mins cross training

6km run

2

Rest

5km run

3km run

5km run

Rest

30-minute cross training

6km run

3

Rest

5.5km run

3km run

5.5km run

Rest

40-minute cross training

8km run

4

Rest

5.5km run

3km run

5.5km run

Rest

40-minute cross training

8km run

5

Rest

6km run

3km run

6km run

Rest

40-minute cross training

10km run

6

Rest

6km run

3km run

6km run

Rest

Rest

5km race

7

Rest

7km run

5km run

7km run

Rest

50-minute cross training

11km run

8

Rest

7km run

5km run

7km run

Rest

50-minute cross training

13km run

9

Rest

8km run

5km run

8km run

Rest

Rest

10km race

10

Rest

8km run

5km run

8km run

Rest

60-minute cross training

14km run

11

Rest

8km run

5km run

8km run

Rest

60-minute cross training

16km run

12

Rest

6.5km run

5km run

3km run

Rest

Rest

Half marathon

 

Full Marathon: Elementary

This is my most popular training program, the key part of which is the long distance running on Saturday. From the 10 km run in the first week, it gradually developed to the 32 km in the 15th week, and then began to reduce the amount to prepare for the whole horse race. 

Closed on Monday and Friday, easy running on Tuesday and Thursday, long distance running on Wednesday, long distance running on Saturday, and 30 to 60 minutes of cross training on Sunday. After a half-marathon test race in week 8, you will be more confident of success in the full-marathon race.

Week No.

MON

TUE

WED

THU

FRI

SAT

SUN

1

Rest

5km run

5km run

5km run

Rest

 10km run

Cross training

2

Rest

5km run

5km run

5km run

Rest

11km run

Cross training

3

Rest

5km run

6.5km run

5km run

Rest

8km run

Cross training

4

Rest

5km run

6.5km run

5km run

Rest

14.5km run

Cross training

5

Rest

5km run

8km run

5km run

Rest

16km run

Cross training

6

Rest

5km run

8km run

5km run

Rest

11km run

Cross training

7

Rest

5km run

10km run

5km run

Rest

19km run

Cross training

8

Rest

5km run

10km run

5km run

Rest

Rest

Half marathon

9

Rest

5km run

11km run

6.5km run

Rest

16km run

Cross training

10

Rest

5km run

11km run

6.5km run

Rest

24km run

Cross training

11

Rest

6.5km run

13km run

6.5km run

Rest

26km run

Cross training

12

Rest

6.5km run

13km run

8km run

Rest

19km run

Half marathon

13

Rest

6.5km run

14.5km run

8km run

Rest

29km run

Cross training

14

Rest

8km run

14.5km run

8km run

Rest

22km run

Cross training

15

Rest

8km run

16km run

8km run

Rest

32km run

Cross training

16

Rest

8km run

13km run

6.5km run

Rest

19km run

Cross training

17

Rest

6.5km run

10km run

5km run

Rest

13km run

Cross training

18

Rest

5km run

6.5km run

3km run

Rest

Rest

Full marathon

 

Half Marathon: Intermediate 

Compared with the preliminary half-marathon plan, the difficulty of the intermediate plan has increased. The main difference is that on Wednesdays (speed training) and weekends (the amount of running on Saturdays and Sundays has increased), you have to run at your scheduled race pace on Saturdays.

Week No.

MON

TUE

WED

THU

FRI

SAT

SUN

1

Rest

5km run

5x400m run

5km run

Rest

 5km run

8km run

2

Rest

5km run

30 mins tempo run

5km run

Rest

5km race speed dating run

10km run

3

Rest

5.5km run

6x400m run

5km run

Rest

Rest

5km race

4

Rest

5.5km run

35 mins tempo run

5km run

Rest

5km run

11km run

5

Rest

6.5km run

7x400m run

5km run

Rest

5km race speed dating run

13km run

6

Rest

6.5km run

40mins tempo run

5km run

Rest

Rest

10km race

7

Rest

7km run

8x400m run

5km run

Rest

6.5km race speed dating run

14.5km run

8

Rest

7km run

45 mins tempo run

5km run

Rest

8km race speed dating run

16km run

9

Rest

8km run

9x400m run

5km run

Rest

Rest

15km race

10

Rest

8km run

45mins tempo run

5km run

Rest

8km race speed dating run

18km run

11

Rest

8km run

10x400m run

5km run

Rest

5km race speed dating run

19km run

12

Rest

5km run

5x400m run

5km run

Rest

Rest

Half marathon

 

Full Marathon: Intermediate 1

The biggest difference between the full marathon intermediate plan and the elementary plan is the continuous training on weekends, the speed running for the Saturday marathon and the long distance jogging training on Sunday. The intermediate plan has two 32-kilometer runs instead of just one, and another hour or so of cross training was transferred to Monday.

Week No.

MON

TUE

WED

THU

FRI

SAT

SUN

1

Cross training

5km run

8km run

5km run

Rest

 8km race speed dating run

13km run

2

Cross training

5km run

8km run

5km run

Rest

8km race speed dating run

15km run

3

Cross training

5km run

8km run

5km run

Rest

8km race speed dating run

10km run

4

Cross training

5km run

10km run

5km run

Rest

10km race speed dating run

18km run

5

Cross training

5km run

10km run

5km run

Rest

10km race speed dating run

19km run

6

Cross training

5km run

8km run

5km run

Rest

10km race speed dating run

15km run

7

Cross training

7km run

11km run

7km run

Rest

11km race speed dating run

22km run

8

Cross training

7km run

11km run

7km run

Rest

11km race speed dating run

24km run

9

Cross training

7km run

8km run

7km run

Rest

13km race speed dating run

Half marathon

10

Cross training

8km run

13km run

7km run

Rest

13km race speed dating run

27km run

11

Cross training

8km run

13km run

8km run

Rest

13km race speed dating run

29km run

12

Cross training

8km run

8km run

8km run

Rest

13km race speed dating run

21km run

13

Cross training

8km run

13km run

8km run

Rest

8km race speed dating run

32km run

14

Cross training

8km run

8km run

8km run

Rest

13km race speed dating run

19km run

15

Cross training

8km run

13km run

8km run

Rest

8km race speed dating run

32km run

16

Cross training

8km run

10km run

8km run

Rest

7km race speed dating run

19km run

17

Cross training

7km run

8km run

8km run

Rest

5km race speed dating run

13km run

18

Cross training

5km run

7km run

Rest

Rest

3km run

Full marathon

 

Full Marathon: Intermediate 2

The biggest difference between the full marathon Intermediate 2 training plan and the Intermediate 1 training plan is the increase in running volume. Although the increase is not much, it is enough for runners who want to improve: 3 32-kilometer runs, 1 hour per week Cross training from left to right. This plan is the last plan before upgrading to a more difficult advanced training plan.

Week No.

MON

TUE

WED

THU

FRI

SAT

SUN

1

Rest

5km run

8km run

5km run

Rest

8km race speed dating run

16km run

2

Rest

5km run

8km run

5km run

Rest

8km run

18km run

3

Rest

5km run

10km run

5km run

Rest

10km race speed dating run

13km run

4

Rest

5km run

10km run

5km run

Rest

10km race speed dating run

21km run

5

Rest

5km run

11km run

5km run

Rest

11km run

22km run

6

Rest

5km run

11km run

5km run

Rest

11km race speed dating run

16km run

7

Rest

7km run

13km run

7km run

Rest

13km race speed dating run

26km run

8

Rest

7km run

13km run

7km run

Rest

13km run

27km run

9

Rest

7km run

14km run

7km run

Rest

Rest

Half marathon

10

Rest

7km run

14km run

7km run

Rest

14km race speed dating run

30km run

11

Rest

8km run

16km run

8km run

Rest

16km race speed dating run

32km run

12

Rest

8km run

10km run

8km run

Rest

10km race speed dating run

19km run

13

Rest

8km run

16km run

8km run

Rest

16km race speed dating run

32km run

14

Rest

8km run

10km run

8km run

Rest

10km run

19km run

15

Rest

8km run

16km run

8km run

Rest

16km race speed dating run

32km run

16

Rest

8km run

13km run

8km run

Rest

7km race speed dating run

19km run

17

Rest

7km run

10km run

7km run

Rest

7km run

13km run

18

Rest

5km run

7km run

Rest

Rest

3km run

Full marathon