Marathon Mileage Buildup Schedule

Refer to this marathon starter training schedule before starting a marathon training program. This buildup program will get you ready to start a full marathon training program.

This "base buildup training schedule" does not prepare you for running a marathon!!

We strongly advice any starting runner to compare their running progress and weekly running volume/ routine to this mileage build-up schedule before attempting any marathon training program.

People with minimal exercise should read through the First timers page to get some idea about marathon running and base training. Going for a training schedule which is too hard might result in unwanted injury, weakened immune system and exhaustion. Check your current training level/volume and jump into the week that closest matches to yours.

Flexibility

It is presumable that you can't run this schedule perfectly everyday for 19 weeks. There are business trips, late nights at the office, social events, etc. But don't make a big fuss over one or two missed training days. Either do the missed run the next day, take the dog for an extra long walk at night, or just forget about it and enjoy the extra rest. Even pro's miss a day here and there because of unforeseen circumstances.

When you miss four or five running days in a row though, just go one week back on the training schedule and continue building-up your base from that point. It is important to complete every week as a whole. Avoid starting with the next level of preparation such as Beginner marathon training schedule without properly building your base mileage according to this schedule.

Marathon Mileage buildup Training Schedule

(miles)

Week Sun. Mon. Tue. Wed. Thu. Fri. Sat. Total
1 2 0 1 0 2 0 1 6
2 3 0 1 0 2 0 1 7
3 3 0 2 0 2 0 1 8
4 3 0 2 0 2 0 2 9
5 3 0 2 0 2 0 3 10
6 4 0 2 0 3 0 3 12
7 5 0 2 0 3 0 3 13
8 3 0 2 0 3 0 3 11
9 5 0 2 1 3 0 3 14
10 6 0 2 1 3 0 3 15
11 4 0 2 1 2 0 3 12
12 6 0 2 2 3 0 3 16
13 7 0 2 3 2 0 3 17
14 4 0 2 3 2 0 4 15
15 7 0 2 3 2 0 4 18
16 8 0 2 3 3 0 4 20
17 4 0 2 3 3 0 4 16
18 8 0 2 4 3 0 4 21
19 9 0 2 4 3 0 4 22


Marathon Buildup Training Schedule

(Metric)

Week Sun. Mon. Tue. Wed. Thu. Fri. Sat. Total
1 3 0 1.5 0 3 0 1.5 9
2 5 0 1.5 0 3 0 1.5 11
3 5 0 3 0 3 0 1.5 12.5
4 5 0 3 0 3 0 3 14
5 5 0 3 0 3 0 5 16
6 6.5 0 3 0 5 0 5 19
7 8 0 3 0 5 0 5 21
8 5 0 3 0 5 0 5 18
9 8 0 3 1.5 5 0 5 22.5
10 9.5 0 3 1.5 5 0 5 24
11 9.5 0 3 1.5 3 0 5 22
12 5 0 3 3 5 0 5 21
13 11 0 3 5 3 0 5 27
14 11 0 3 5 3 0 6.5 28.5
15 13 0 3 5 3 0 6.5 30.5
16 6.5 0 3 5 5 0 6.5 26
17 13 0 3 5 5 0 6.5 32.5
18 14.5 0 3 6 5 0 6.5 35
19 14.5 0 3 6 5 0 6.5 35

The rest days indicated with "0" are for recovery. You could choose to do some easy walking or other cross training activities if your body feels fit.

Key points for mileage buid-up

Always do a proper warm up for about 10 to 15 minutes before doing your training run. We strongly suggest doing a "dynamic stretching" before you start your run. Dynamic stretching has certain benefits that static warm-ups don't deliver. There are increasingly more scientific reports being published which suggest dynamic stretching has great advantages over a static warm-up. After the training run do a cool-down of 5 to 10 minutes followed by a thorough stretching session.

Life After the Starter Schedule

Assuming you have successfully completed this starter buildup schedule without injuries and other health problems. You can continue your training by repeating week 16, 17, 18, and 19 until the marathon you wish to run is four and a half months down the road. Please continue with the Beginner marathon training schedule.

 
 

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