Casual Marathoner

Casual Marathoner

This is the preferred schedule for most first-time marathoners (from a 20-mile-per-week base for at least one month to a peak of 40 miles per week).
    M T W Th F Sat Sun Total
Base   off 3 4 4 off 6 3 20
Weeks to go                  
18   off 3 4 4 off 8 3 22
17   off 4 4 4 off 8 4 24
16   off 4 4 4 off 10 4 26
15   off 4 4 4 off 8 4 24
14   off 4 4 4 off 13 3 28
13   off 4 5 4 off 10 4 27
12   off 4 4 4 off 15 3 30
11   off 5 5 4 off 12 4 30
10   off 4 4 4 off 18 3 33
9   off 6 5 4 4 12 4 35
8   3 5 5 5 off 20 off 38
7   5 6 off 6 4 13 6 40
6   off 6 5 5 4 20 off 40
5   4 6 5 6 off 13 6 40
4   off 4 4 4 4 20 off 36
3   4 4 3 4 off 15 3 33
2   off 5 4 5 off 4 6 24
1   off 4 4 4 off 2 26.2 14+race