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10km, HALF & FULL MARATHON TRAINING PROGRAMS

These training programs are taken from John Stanton's book "Running Start to Finish". These programs are simply a guideline - you do not have to follow the program exactly. For example, if you would prefer to have an "off" day the day after you do hills, you can either switch the schedule on Thursday & Friday (so you take Friday's off day on Thursday and you do Thursday's run on Friday). Or, you can switch your Wednesday and Thursday runs, so you do the Thursday run on Wednesday and the Wednesday run (hills) on Thursday.  It is important to give your body time to rest. If you are tired & sore it is OK to skip that day's run - just try to make it the shortest run of the week if possible. (I personally prefer to do all my long runs at the beginning of the week, that way if I'm tired at the end of the week and skip a run, I am skipping the shortest run.)

 

Click one the links below to jump to that training schedule:

10 km Training Schedule

Half Marathon Training Schedule

Full Marathon Training Schedule

 

10 km Training Schedule

  SUN MON TUE WED THU FRI SAT
WEEK 1 OFF OFF 6 km OFF 5 km OFF 3 km
WEEK 2 6 km OFF 6 km OFF 6 km OFF 3 km
WEEK 3 6 km OFF 6 km OFF 6 km OFF 3 km
WEEK 4 8 km OFF 6 km 3 km 6 km OFF 3 km
WEEK 5 8 km OFF 6 km 3 hills +
3 km warm up +
3 km cool down
6 km 5 km OFF
WEEK 6 10 km OFF 6 km 4 hills +
3 km warm up +
3 km cool down
5 km 6 km OFF
WEEK 7 10 km OFF 8 km 5 hills +
3 km warm up +
3 km cool down
5 km OFF 6 km
WEEK 8 11 km OFF 6 km 6 hills +
3 km warm up +
3 km cool down
8 km 5 km OFF
WEEK 9 11 km OFF 8 km 8 km tempo 5 km OFF 6 km
WEEK 10 13 km OFF 8 km 5 km tempo OFF 3 km OFF
FINALE! 10 km
RACE DAY
           

 

Half Marathon Training Schedule

  SUN MON TUE WED THU FRI SAT
WEEK 1

Long & slow run
7 km

OFF 4 km 3 km 3 km OFF 3 km
WEEK 2 Long & slow run
7 km
OFF 4 km 3 km 4 km OFF 3 km
WEEK 3 Long & slow run
7 km
OFF 3 km 4 km 3 km OFF 4 km
WEEK 4 Long & slow run
9 km
OFF 4 km 4 km 3 km OFF 3 km
WEEK 5 Long & slow run
9 km
OFF 5 km 3 km 4 km OFF 3 km
WEEK 6 Long & slow run
10 km
OFF 4 km 3 hills +
3 km warm up +
3 km cool down
5 km OFF 3 km
WEEK 7 Long & slow run
10 km
OFF 4 km 4 hills +
3 km warm up +
3 km cool down
5 km OFF 4 km
WEEK 8 Long & slow run
12 km
OFF 4 km 5 hills +
3 km warm up +
3 km cool down
6 km OFF 4 km
WEEK 9 Long & slow run
14 km
OFF 4 km 6 hills +
3 km warm up +
3 km cool down
6 km OFF 5 km
WEEK 10 Long & slow run
16 km
OFF 5 km 7 hills +
3 km warm up +
3 km cool down
7 km OFF 5 km
WEEK 11 Long & slow run
16 km
OFF 5 km 8 hills +
3 km warm up +
3 km cool down
7 km OFF 6 km
WEEK 12 Long & slow run
12 km
OFF 5 km 9 hills +
3 km warm up +
3 km cool down
8 km OFF 6 km
WEEK 13 Long & slow run
18 km
OFF 6 km 6 km fartlek 8 km OFF 6 km
WEEK 14 Long & slow run
18 km
OFF 6 km 4 km fartlek 8 km OFF 6 km
WEEK 15 Long & slow run
20 km
OFF 6 km 4 km fartlek 8 km OFF 6 km
WEEK 16 Long & slow run
6 km
OFF 10 km 6 km OFF OFF 3 km
FINALE! 21 km
RACE DAY
           

 

Full Marathon Training Schedule

  SUN MON TUE WED THU FRI SAT
WEEK 1

Long & slow run
10 km

OFF 6 km 10 km 6 km OFF 6 km
WEEK 2 Long & slow run
10 km
OFF 6 km 10 km 6 km OFF 6 km
WEEK 3 Long & slow run
13 km
OFF 6 km 10 km 8 km OFF 6 km
WEEK 4 Long & slow run
13 km
OFF 6 km 10 km 8 km OFF 6 km
WEEK 5 Long & slow run
16 km
OFF 6 km 10 km 8 km OFF 6 km
WEEK 6 Long & slow run
16 km
OFF 6 km 10 km 8 km OFF 6 km
WEEK 7 Long & slow run
19 km
OFF 6 km 4 hills +
3 km warm up +
3 km cool down
8 km OFF 6 km
WEEK 8 Long & slow run
23 km
OFF 6 km 5 hills +
3 km warm up +
3 km cool down
10 km OFF 6 km
WEEK 9 Long & slow run
26 km
OFF 6 km 6 hills +
3 km warm up +
3 km cool down
10 km OFF 6 km
WEEK 10 Long & slow run
19 km
OFF 6 km 7 hills +
3 km warm up +
3 km cool down
10 km OFF 6 km
WEEK 11 Long & slow run
29 km
OFF 6 km 8 hills +
3 km warm up +
3 km cool down
10 km OFF 6 km
WEEK 12 Long & slow run
29 km
OFF 6 km 9 hills +
3 km warm up +
3 km cool down
10 km OFF 6 km
WEEK 13 Long & slow run
32 km
OFF 6 km 10 hills +
3 km warm up +
3 km cool down
10 km OFF 6 km
WEEK 14 Long & slow run
23 km
OFF 6 km 10 km fartlek 10 km OFF 6 km
WEEK 15 Long & slow run
29 km
OFF 6 km 10 km fartlek 10 km OFF 6 km
WEEK 16 Long & slow run
32 km
OFF 6 km 10 km fartlek 10 km OFF 6 km
WEEK 17 Long & slow run
23 km
OFF 6 km 10 km fartlek 10 km OFF 16 km
WEEK 18 Easy run
6 km
OFF 6 km 10 km OFF OFF 3 km
FINALE! 42 km
RACE DAY
           

 

 

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