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:
Half Marathon Training Schedule
Full Marathon 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 |
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 |
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 |