Full Marathon Training Schedule – 18 weeks

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Cross Training	Rest	5km run	8km Race Pace	5km run	Rest	13km run
2	Cross Training	Rest	5km run	8km run	5km run	Rest	14.5km run
3	Cross Training	Rest	5km run	8km Race Pace	5km run	Rest	10km run
4	Cross Training	Rest	5km run	10km Race Pace	5km run	Rest	18km run
5	Cross Training	Rest	5km run	10km run	5km run	Rest	19km run
6	Cross Training	Rest	5km run	10km Race Pace	5km run	Rest	14.5km run
7	Cross Training	Rest	6.5km run	11km Race Pace	6.5km run	Rest	22.5km run
8	Cross Training	Rest	6.5km run	11km run	6.5km run	Rest	24km run
9	Cross Training	Rest	6.5km run	11km Race Pace	6.5km run	Rest	18km run
10	Cross Training	Rest	6.5km run	13km Race Pace	6.5km run	Rest	27km run
11	Cross Training	Rest	8km run	13km run	8km run	Rest	29km run
12	Cross Training	Rest	8km run	13km Race Pace	8km run	Rest	21km run
13	Cross Training	Rest	8km run	8km Race Pace	8km run	Rest	30.5km run
14	Cross Training	Rest	8km run	13km run	8km run	Rest	19km run
15	Cross Training	Rest	8km run	8km Race Pace	8km run	Rest	32km run
16	Cross Training	Rest	8km run	6.5km Race Pace	8km run	Rest	19km run
17	Cross Training	Rest	6.5km run	5km run	6.5km run	Rest	3km run
18	Cross Training	Rest	5km run	3km run	rest	Rest	Marathon

Modified from the novice/medium runner program on Hal Higdon’s website.