The Chattanooga Track Club

Promoting Running and Fitness in Chattanooga

Marathon Training Schedule
By
Posted: Saturday, October 06, 2007
CTC Marathon Training Schedules

Below are two suggested training schedules, one for beginners and the other for intermediate runners.

You can also personalize a training schedule to fit you own ability and goals by visiting Runner's World Smart Coach.

Beginner
 WeekMon
Tues
Wed
Thurs
Fri
Sat
Sun
Total
 7/236 mi
Rest/XT
5 mi
5 mi
 Rest/XT10 mi
Rest
29 mi
 7/305 mi
Rest/XT
5 mi
5 mi
 Rest/XT12 mi
 Rest
30 mi
8/6
5 mi
 Rest/XT5 mi
4 mi
 Rest/XT14 mi
 Rest31 mi
8/13
6 mi
 Rest/XT6 mi
5 mi
 Rest/XT10 mi
 Rest29 mi
8/20
5 mi
 Rest/XT6 mi
5 mi
 Rest/XT16 mi
 Rest34 mi
8/27
5 mi
 Rest/XT7 mi
4 mi
 Rest/XT18 mi
 Rest35 mi
9/3
4 mi
 Rest/XT6 mi
4 mi
 Rest/XT20 mi
 Rest36 mi
9/10
6 mi
 Rest/XT6 mi
6 mi
 Rest/XT10 mi
 Rest32 mi
9/17
5 mi
 Rest/XT7 mi
4 mi
 Rest/XT16 mi
 Rest35 mi
9/24
5 mi
 Rest/XT8 mi
4 mi
 Rest/XT20 mi
 Rest39 mi
10/1
6 mi
 Rest/XT7 mi
5 mi
 Rest/XT16 mi
 Rest35 mi
10/8
7 mi
 Rest/XT7 mi
7 mi
 Rest/XT10 mi
 Rest34 mi
10/15
5 mi
 Rest/XT5 mi
5 mi
 Rest/XT20 mi
 Rest38 mi
10/23
4 mi
 Rest/XT8 mi
5 mi
 Rest/XT12 mi
 Rest31 mi
10/29
5 mi
 Rest/XT5 mi
4 mi
 Rest/XT8 mi
 Rest25 mi
11/5
3 mi
 Rest/XT5 mi
3 mi
 Rest/XTMarathon
 Rest38 mi

Rest/XT = rest or cross training

Suggested Beginner Approach:
  • Mondays - run at an easy pace
  • Wednesday - run at the tempo or pace you plan to run the race
  • Thursday - run at an easy pace, you can add speed work at week 9
  • Saturday - run at a pace at least one - two minutes a mile slower than you intended race pace (this helps aid recovery, an important part of training with injury)

Intermediate
 WeekMon
Tues
Wed
Thurs
Fri
Sat
Sun
Total
 7/236 mi
Rest/XT
8 mi
5 mi
 Rest/XT10 mi
Rest
26 mi
 7/305 mi
Rest/XT
8 mi
5 mi
 Rest/XT12 mi
 Rest
27 mi
8/6
5 mi
 Rest/XT8 mi
4 mi
 Rest/XT14 mi
 Rest28 mi
8/13
6 mi
 Rest/XT8 mi
5 mi
 Rest/XT10 mi
 Rest27 mi
8/20
5 mi
 Rest/XT8 mi
5 mi
 Rest/XT16 mi
 Rest32 mi
8/27
5 mi
 Rest/XT8 mi
4 mi
 Rest/XT18 mi
 Rest34 mi
9/3
4 mi
 Rest/XT8 mi
4 mi
 Rest/XT20 mi
 Rest34 mi
9/10
6 mi
 Rest/XT10 mi
6 mi
 Rest/XT10 mi
 Rest28 mi
9/17
5 mi
 Rest/XT10 mi
4 mi
 Rest/XT16 mi
 Rest32 mi
9/24
5 mi
 Rest/XT10 mi
4 mi
 Rest/XT20 mi
 Rest37 mi
10/1
6 mi
 Rest/XT8 mi
5 mi
 Rest/XT16 mi
 Rest34 mi
10/8
7 mi
 Rest/XT10 mi
7 mi
 Rest/XT10 mi
 Rest31 mi
10/15
5 mi
 Rest/XT8 mi
5 mi
 Rest/XT20 mi
 Rest35 mi
10/23
4 mi
 Rest/XT10 mi
5 mi
 Rest/XT12 mi
 Rest29 mi
10/29
5 mi
 Rest/XT8 mi
4 mi
 Rest/XT8 mi
 Rest22 mi
11/5
3 mi
 Rest/XT6 mi
3 mi
 Rest/XTMarathon
 Rest37 mi

Rest/XT = rest or cross training

Suggested Intermediate Approach:
  • Mondays - run at an easy pace
  • Wednesday - run at the tempo or pace you plan to run the race
  • Thursday - run at an easy pace, you can add speed work at week 9
  • Saturday - run at a pace at least one - two minutes a mile slower than you intended race pace, with 4 miles at race pace
Weekly Runs

Looking for training partners? Check out one of CTC's weekly runs:
  • Monday Night Easy Run - 6pm from Fast Break Athletics (Corner or Fraiser & Tremont in North Chattanooga)
  • Tuesday Night - 6:30pm from the Greenway Farm (off Hamill Road in Hixson - meet at the bathrooms on the Hamill Rd. side)
  • Wednesday Night - 6:15pm from the downtown Sports Barn (301 Market St.)
  • Thursday Night Speedwork - 6:30pm from Fast Break Athletics (Corner or Fraiser & Tremont in North Chattanooga)
  • Saturday Morning Long Run - times, locations, and mileage vary each week. Find out about this week's run at GroupRun.com
Course Maps

Want to download and print your own copy of the courses we use on Wednesday or Saturday nights? Check out CTC's section of MapMyRun.com. The Wednesday night runs are listed as "Riverview" courses. Saturday courses will be added as we run them.

Got questions?
Feel free to ask CTC's Executive Director, Sean Pfister (spfister@chattanoogatrackclub.org), or Charlene Simmons (simmoncn@georgetown.edu).




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