| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total Miles |
|---|---|---|---|---|---|---|---|---|
| 1 | rest | 3 m | 3 m | 3 m | rest | 6 m | cross | 15 m |
| 2 | rest | 3 m | 3 m | 3 m | rest | 7 m | cross | 16 m |
| 3 | rest | 3 m | 4 m | 3 m | rest | 5 m | cross | 15 m |
| 4 | rest | 3 m | 4 m | 3 m | rest | 9 m | cross | 19 m |
| 5 | rest | 3 m | 5 m | 3 m | rest | 10 m | cross | 21 m |
| 6 | rest | 3 m | 5 m | 3 m | rest | 7 m | cross | 18 m |
| 7 | rest | 3 m | 6 m | 3 m | rest | 12 m | cross | 24 m |
| 8 | rest | 3 m | 6 m | 3 m | rest | 13 m | cross | 25 m |
| 9 | rest | 3 m | 7 m | 4 m | rest | 10 m | cross | 24 m |
| 10 | rest | 3 m | 7 m | 4 m | rest | 15 m | cross | 29 m |
| 11 | rest | 4 m | 8 m | 4 m | rest | 16 m | cross | 32 m |
| 12 | rest | 4 m | 8 m | 5 m | rest | 12 m | cross | 29 m |
| 13 | rest | 4 m | 9 m | 5 m | rest | 18 m | cross | 36 m |
| 14 | rest | 5 m | 9 m | 5 m | rest | 14 m | cross | 33 m |
| 15 | rest | 5 m | 10 m | 5 m | rest | 20 m | cross | 40 m |
| 16 | rest | 5 m | 8 m | 4 m | rest | 12 m | cross | 29 m |
| 17 | rest | 4 m | 6 m | 3 m | rest | 8 m | cross | 21 m |
| 18 | rest | 3 m | 4 m | 2 m | rest | rest | RACE |
The key to the program is the long runs on weekends, which build from 6 miles in Week 1
to 20 miles in climactic Week 15.
Cross-training (an hour or so of walking, biking, swimming or other exercises) will help
you relax the day after your long runs.
| Tips | Runner's World Marathon info | Fluids |