nike running
how to train for a
marathon
a woman's guide to running in Gainesville
>Tracking Your Progress



Be Prepared

Like everything else, you will need to customize the training plan to fit your lifestyle and needs. Below is a recommended 18-week long training schedule: the first number represents the number of miles recommended for Mileage Buildup; the second number represents the number of miles recommended when Marathon Training.

If you are a beginner and cannot dive right into the Marathon Training Plan, use the first two to three weeks of the Mileage Buildup Plan and then tweak the Marathon Training Plan to fit your needs and abilities. Do not feel discouraged if you start low and gradually work your way to complete longer runs. Remember, training for a marathon is a commitment.

For more information about running in Gainesville, and to figure out how far you are running, please view the How to Train for a Marathon | Where to Train page.

Week 1: 14 miles; 34 miles

Sunday: 4; 10

Monday: Rest; Rest

Tuesday: 3; 6

Wednesday: Rest; 8

Thursday: 4; 6

Friday: Rest; Rest

Saturday: 3; 4


Week 2: 15 miles; 36 miles

Sunday: 4; 12

Monday: Rest; Rest

Tuesday: 4; 6

Wednesday: Rest; 8

Thursday: 4; 6

Friday: Rest; Rest

Saturday: 3; 4


Week 3: 16 miles; 18 miles

Sunday: 5; 6

Monday: Rest; Rest

Tuesday: 4; 4

Wednesday: Rest; Rest

Thursday: 4; 4

Friday: Rest; Rest

Saturday: 3; 4


Week 4: 12 miles; 38 miles

Sunday: 3; 14

Monday: Rest; Rest

Tuesday: 3; 6

Wednesday: 3; 8

Thursday: 3; 6

Friday: Rest; Rest

Saturday: 3; 4


Week 5: 17 miles; 41 miles

Sunday: 5; 16

Monday: Rest; Rest

Tuesday: 3; 6

Wednesday: 3; 8

Thursday: 3; 6

Friday: Rest; Rest

Saturday: 3; 5


Week 6: 18 miles; 43 miles

Sunday: 6; 18

Monday: Rest; Rest

Tuesday: 3; 6

Wednesday: 3; 8

Thursday: 3; 6

Friday: Rest; Rest

Saturday: 3; 5


Week 7: 20 miles; 20 miles

Sunday: 6; 6

Monday: Rest; Rest

Tuesday: 3; 5

Wednesday: 4; Rest

Thursday: 3; 5

Friday: Rest; Rest

Saturday: 4; 4


Week 8: 13 miles; 42 miles

Sunday: 3; 20

Monday: Rest; Rest

Tuesday: 4; 5

Wednesday: Rest; 7

Thursday: 3; 6

Friday: Rest; Rest

Saturday: 3; 4


Week 9: 22 miles: 38 miles

Sunday: 7; 14

Monday: Rest; Rest

Tuesday: 3; 6

Wednesday: 5; 8

Thursday: 4; 6

Friday: Rest; Rest

Saturday: 3; 4


Week 10: 24 miles; 22 miles

Sunday: 7; 7

Monday: Rest; Rest

Tuesday: 4; 5

Wednesday: 5; Rest

Thursday: 4; 6

Friday: Rest; Rest

Saturday: 4; 4


Week 11: 26 miles; 43 miles

Sunday: 8; 21

Monday: Rest; Rest

Tuesday: 4; 5

Wednesday: 6; 7

Thursday: 4; 6

Friday: Rest; Rest

Saturday: 4; 4


Week 12: 15 miles; 38 miles

Sunday: 4; 14

Monday: Rest; Rest

Tuesday: 3; 6

Wednesday: Rest; 8

Thursday: 4; 6

Friday: Rest; Rest

Saturday: 4; 4


Week 13: 28 miles; 24 miles

Sunday: 8; 8

Monday: Rest; Rest

Tuesday: 5; 6

Wednesday: 6; Rest

Thursday: 4; 6

Friday: Rest; Rest

Saturday: 4; 4


Week 14: 30 miles; 45-46 miles

Sunday: 9; 22-23

Monday: Rest; Rest

Tuesday: 5; 5

Wednesday: 6; 7

Thursday: 6; 6

Friday: Rest; Rest

Saturday: 4; 5


Week 15: 32 miles; 36 miles

Sunday: 9; 12

Monday: Rest; Rest

Tuesday: 5; 6

Wednesday: 7; 8

Thursday: 6; 6

Friday: Rest; Rest

Saturday: 5; 4


Week 16: 17 miles; 30 miles

Sunday: 5; 14

Monday: Rest; Rest

Tuesday: 4; 7

Wednesday: Rest; Rest

Thursday: 4; 5

Friday: Rest; Rest

Saturday: 4; 4


Week 17: 34 miles; 20-22 miles

Sunday: 10; 10

Monday: Rest; Rest

Tuesday: 6; 6

Wednesday: 8; Rest

Thursday: 7; 4

Friday: Rest; Rest

Saturday: 4; 1-2 optional


Week 18: 35 miles; marathon week!

Sunday: 10; 26.2

Monday: Rest; Rest

Tuesday: 6; Rest

Wednesday: 8; Rest

Thursday: 7; Rest

Friday: Rest; Rest

Saturday: 4; Rest




This site created by Jaime Weisser, 2008.