Marathon and Half-Marathon Training Programs
by Gordon Bakoulis
Congratulations on your decision to run the marathon or half-marathon at the 2008 More® Magazine Marathon! Training involves a lot of hard work and dedication, so let's get started. Your preparation for the race on April 6, 2008, must be gradual and progressive. Even if you are fit from other sports, it takes time to develop the muscles and connective tissues that are used in running. Injuries can happen when you do too much, too soon. Though some people walk long distances, even training to walk 13.1 or 26.2 miles--and completing the distance on race day--puts a major stress on your body.
The schedules do not include speed workouts or other high-intensity training, which are designed to help experienced runners improve their performance. They do, however, include two "tune-up" races to help you get used to maintaining a steady pace, fueling and hydrating while running, and meeting other race-day challenges. You may do more tune-up races if you wish, but do not schedule them on consecutive weekends.
The schedules are not written in stone. You can shift the elements around if they don't work perfectly for you. For example, if there are no tune-up races in your area on the weekends indicated, switch your races to another week. If it's not convenient to do your long run on a Saturday or Sunday, move it to a weekday. Do the best you can to meet the mileage goals, but don't obsess over hitting them every single week. Consult with a medical professional if you develop any illnesses or injuries.
18-Week Marathon Training Schedule
The 18-week training schedule below starts from a base of running 12-14 miles per week and gradually builds to a peak of running 30-35 miles per week, with a long run of up to 20 miles. For the last two weeks before the marathon, mileage is reduced to allow your body to recover and rest up for the big day. Good luck, and we'll see you in April!
All distances are in miles.
| Week | Mon | Tues | Wed | Thurs | Fri | Sat | Sun | Total | |
| 1 | 12/2 | off | 3-4 | off | 3-4 | off | off | 6 | 12-14 |
| 2 | 12/9 | off | 3-4 | off | 4-5 | off | off | 7 | 14-16 |
| 3 | 12/16 | off | 4-5 | off | 4-5 | off | off | 7 | 15-17 |
| 4 | 12/23 | off | 4-5 | off | 4-5 | off | off | 8 | 16-18 |
| 5 | 12/30 | off | 4-5 | off | 4-5 | off | off | 9 | 17-19 |
| 6 | 1/6 | 2-3 | off | 4 | off | 3-4 | off | 10 | 19-21 |
| 7 | 1/13 | 2-3 | off | 4 | off | 4-5 | off | 11 | 21-23 |
| 8 | 1/20 | 3-4 | off | 4 | off | 4-5 | off | 12 | 23-25 |
| 9 | 1/27 | 3 | off | 5 | off | off | 3-6* | off | 11-14 |
| 10 | 2/3 | 3-4 | off | 5 | off | 4-5 | off | 13 | 25-27 |
| 11 | 2/10 | 4 | off | 5 | off | 4-5 | off | 14-15 | 27-29 |
| 12 | 2/17 | 4 | off | 5 | off | 4-5 | off | 16-17 | 29-31 |
| 13 | 2/24 | 4 | off | 6 | off | off | 10-13** | off | 20-23 |
| 14 | 3/2 | 4 | off | 5-6 | off | 4-5 | off | 18-20 | 31-35 |
| 15 | 3/9 | 4 | off | 6 | off | 4-5 | off | 16 | 30-31 |
| 16 | 3/16 | 4 | off | 5 | off | 4 | off | 12-13 | 25-26 |
| 17 | 3/23 | 4 | off | 4 | off | 4 | off | 8-10 | 20-22 |
| 18 | 3/30 | off | 3 | off | 3 | off | off | RACE | 6+RACE |
| *Tune-up race (5K to 10K) | |||||||||
| **Tune-up race (10-mile to half-marathon) | |||||||||
18-Week Half-Marathon Training Schedule
The 18-week training schedule below starts from a base of running 8-10 miles per week and gradually builds to a peak of running 25-30 miles per week, with a long run of up to 15 miles. For the last two weeks before the half-marathon, mileage is reduced to allow your body to recover and rest up for the big day. Good luck, and we'll see you in March!
All distances are in miles.
| Week | Mon | Tues | Wed | Thurs | Fri | Sat | Sun | Total | |
| 1 | 12/2 | off | 2-3 | off | 2-3 | off | off | 4 | 8-10 |
| 2 | 12/9 | off | 2-3 | off | 3-4 | off | off | 5 | 10-12 |
| 3 | 12/16 | off | 2-3 | off | 3-4 | off | off | 6 | 11-13 |
| 4 | 12/23 | off | 3 | off | 4-5 | off | off | 7 | 14-15 |
| 5 | 12/30 | off | 3-4 | off | 4-5 | off | off | 8 | 15-17 |
| 6 | 1/6 | off | 4-5 | off | 4-5 | off | off | 9 | 17-19 |
| 7 | 1/13 | 2-3 | off | 4 | off | 3-4 | off | 10 | 19-21 |
| 8 | 1/20 | 2-3 | off | 5 | off | 3-4 | off | 11 | 21-23 |
| 9 | 1/27 | 3 | off | 5 | off | off | 3-6* | off | 11-14 |
| 10 | 2/3 | 3 | off | 5 | off | 4-5 | off | 12 | 24-25 |
| 11 | 2/10 | 3-4 | off | 5 | off | 4-5 | off | 13 | 25-27 |
| 12 | 2/17 | 4 | off | 5 | off | 4-5 | off | 14 | 27-28 |
| 13 | 2/24 | 4 | off | 5 | off | off | 6-10** | off | 15-19 |
| 14 | 3/2 | 4 | off | 5-6 | off | 4-5 | off | 15 | 28-30 |
| 15 | 3/9 | 4 | off | 5 | off | 4-5 | off | 12 | 25-26 |
| 16 | 3/16 | 4 | off | 4 | off | 4 | off | 8-9 | 20-21 |
| 17 | 3/23 | 4 | off | 4 | off | 4 | off | 6-7 | 18-19 |
| 18 | 3/30 | off | 3 | off | 3 | off | off | RACE | 6+RACE |
| *Tune-up race (5K to 10K) | |||||||||
| **Tune-up race (10K to 10-mile) | |||||||||
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Gordon Bakoulis is a Road Runners Club of America certified coach who has worked with runners of all levels since 1985. She is the founding coach of Moving Comfort New York women’s running team and has also coached with New York Road Runners. Gordon qualified for the U.S. Olympic Marathon Trials five times (1988, 1992, 1996, 2000, and 2004). Gordon has run a marathon in 2:33 and a half-marathon in 1:11. She twice finished among the top 10 women in the New York City Marathon. The editorial director of New York Road Runners, Gordon is the author of three books: Cross-Training, How to Train for and Run Your Best Marathon, and Getting Real About Running. |
