The most scientific and comprehensive running training plan

July 1, 2024

For those who already have some running experience, participating in a marathon at the right time is extremely meaningful and smooth. You can start to plan for yourself to participate in a game now. Having a goal and plan will make you more motivated to keep exercising, and it is easier to get unexpected results. If you haven't been running for a long time, you can try a half marathon first.

Regardless of which type, it requires comprehensive, complete and scientific preparation for the race. We have given different timetables for beginners and intermediate. The beginners aim to complete the race safely, and the intermediates have certain speed requirements and hope to run with better results. By. The half marathon plan is 12 weeks, and the full marathon plan is 18 weeks.

Half Marathon: Elementary

The half-marathon preliminary plan is a very good start, even for beginners, completing the first week of tasks is not a problem. Monday and Friday are days off, Tuesday to Thursday are short-distance running, and Saturday is 30-60 minutes of cross-training as a prelude to long-distance running on Sunday. During training, you can participate in 5 km race and 10 km race to gain racing experience.

Week No.	MON	TUE	WED	THU	FRI	SAT	SUN
1	Rest	5km run	3km run	5km run	Rest	30-mins cross training	6km run
2	Rest	5km run	3km run	5km run	Rest	30-minute cross training	6km run
3	Rest	5.5km run	3km run	5.5km run	Rest	40-minute cross training	8km run
4	Rest	5.5km run	3km run	5.5km run	Rest	40-minute cross training	8km run
5	Rest	6km run	3km run	6km run	Rest	40-minute cross training	10km run
6	Rest	6km run	3km run	6km run	Rest	Rest	5km race
7	Rest	7km run	5km run	7km run	Rest	50-minute cross training	11km run
8	Rest	7km run	5km run	7km run	Rest	50-minute cross training	13km run
9	Rest	8km run	5km run	8km run	Rest	Rest	10km race
10	Rest	8km run	5km run	8km run	Rest	60-minute cross training	14km run
11	Rest	8km run	5km run	8km run	Rest	60-minute cross training	16km run
12	Rest	6.5km run	5km run	3km run	Rest	Rest	Half marathon

Full Marathon: Elementary

This is my most popular training program, the key part of which is the long distance running on Saturday. From the 10 km run in the first week, it gradually developed to the 32 km in the 15th week, and then began to reduce the amount to prepare for the whole horse race.

Closed on Monday and Friday, easy running on Tuesday and Thursday, long distance running on Wednesday, long distance running on Saturday, and 30 to 60 minutes of cross training on Sunday. After a half-marathon test race in week 8, you will be more confident of success in the full-marathon race.

Week No.	MON	TUE	WED	THU	FRI	SAT	SUN
1	Rest	5km run	5km run	5km run	Rest	10km run	Cross training
2	Rest	5km run	5km run	5km run	Rest	11km run	Cross training
3	Rest	5km run	6.5km run	5km run	Rest	8km run	Cross training
4	Rest	5km run	6.5km run	5km run	Rest	14.5km run	Cross training
5	Rest	5km run	8km run	5km run	Rest	16km run	Cross training
6	Rest	5km run	8km run	5km run	Rest	11km run	Cross training
7	Rest	5km run	10km run	5km run	Rest	19km run	Cross training
8	Rest	5km run	10km run	5km run	Rest	Rest	Half marathon
9	Rest	5km run	11km run	6.5km run	Rest	16km run	Cross training
10	Rest	5km run	11km run	6.5km run	Rest	24km run	Cross training
11	Rest	6.5km run	13km run	6.5km run	Rest	26km run	Cross training
12	Rest	6.5km run	13km run	8km run	Rest	19km run	Half marathon
13	Rest	6.5km run	14.5km run	8km run	Rest	29km run	Cross training
14	Rest	8km run	14.5km run	8km run	Rest	22km run	Cross training
15	Rest	8km run	16km run	8km run	Rest	32km run	Cross training
16	Rest	8km run	13km run	6.5km run	Rest	19km run	Cross training
17	Rest	6.5km run	10km run	5km run	Rest	13km run	Cross training
18	Rest	5km run	6.5km run	3km run	Rest	Rest	Full marathon

Half Marathon: Intermediate

Compared with the preliminary half-marathon plan, the difficulty of the intermediate plan has increased. The main difference is that on Wednesdays (speed training) and weekends (the amount of running on Saturdays and Sundays has increased), you have to run at your scheduled race pace on Saturdays.

Week No.	MON	TUE	WED	THU	FRI	SAT	SUN
1	Rest	5km run	5x400m run	5km run	Rest	5km run	8km run
2	Rest	5km run	30 mins tempo run	5km run	Rest	5km race speed dating run	10km run
3	Rest	5.5km run	6x400m run	5km run	Rest	Rest	5km race
4	Rest	5.5km run	35 mins tempo run	5km run	Rest	5km run	11km run
5	Rest	6.5km run	7x400m run	5km run	Rest	5km race speed dating run	13km run
6	Rest	6.5km run	40mins tempo run	5km run	Rest	Rest	10km race
7	Rest	7km run	8x400m run	5km run	Rest	6.5km race speed dating run	14.5km run
8	Rest	7km run	45 mins tempo run	5km run	Rest	8km race speed dating run	16km run
9	Rest	8km run	9x400m run	5km run	Rest	Rest	15km race
10	Rest	8km run	45mins tempo run	5km run	Rest	8km race speed dating run	18km run
11	Rest	8km run	10x400m run	5km run	Rest	5km race speed dating run	19km run
12	Rest	5km run	5x400m run	5km run	Rest	Rest	Half marathon

Full Marathon: Intermediate 1

The biggest difference between the full marathon intermediate plan and the elementary plan is the continuous training on weekends, the speed running for the Saturday marathon and the long distance jogging training on Sunday. The intermediate plan has two 32-kilometer runs instead of just one, and another hour or so of cross training was transferred to Monday.

Week No.	MON	TUE	WED	THU	FRI	SAT	SUN
1	Cross training	5km run	8km run	5km run	Rest	8km race speed dating run	13km run
2	Cross training	5km run	8km run	5km run	Rest	8km race speed dating run	15km run
3	Cross training	5km run	8km run	5km run	Rest	8km race speed dating run	10km run
4	Cross training	5km run	10km run	5km run	Rest	10km race speed dating run	18km run
5	Cross training	5km run	10km run	5km run	Rest	10km race speed dating run	19km run
6	Cross training	5km run	8km run	5km run	Rest	10km race speed dating run	15km run
7	Cross training	7km run	11km run	7km run	Rest	11km race speed dating run	22km run
8	Cross training	7km run	11km run	7km run	Rest	11km race speed dating run	24km run
9	Cross training	7km run	8km run	7km run	Rest	13km race speed dating run	Half marathon
10	Cross training	8km run	13km run	7km run	Rest	13km race speed dating run	27km run
11	Cross training	8km run	13km run	8km run	Rest	13km race speed dating run	29km run
12	Cross training	8km run	8km run	8km run	Rest	13km race speed dating run	21km run
13	Cross training	8km run	13km run	8km run	Rest	8km race speed dating run	32km run
14	Cross training	8km run	8km run	8km run	Rest	13km race speed dating run	19km run
15	Cross training	8km run	13km run	8km run	Rest	8km race speed dating run	32km run
16	Cross training	8km run	10km run	8km run	Rest	7km race speed dating run	19km run
17	Cross training	7km run	8km run	8km run	Rest	5km race speed dating run	13km run
18	Cross training	5km run	7km run	Rest	Rest	3km run	Full marathon

Full Marathon: Intermediate 2

The biggest difference between the full marathon Intermediate 2 training plan and the Intermediate 1 training plan is the increase in running volume. Although the increase is not much, it is enough for runners who want to improve: 3 32-kilometer runs, 1 hour per week Cross training from left to right. This plan is the last plan before upgrading to a more difficult advanced training plan.

Week No.	MON	TUE	WED	THU	FRI	SAT	SUN
1	Rest	5km run	8km run	5km run	Rest	8km race speed dating run	16km run
2	Rest	5km run	8km run	5km run	Rest	8km run	18km run
3	Rest	5km run	10km run	5km run	Rest	10km race speed dating run	13km run
4	Rest	5km run	10km run	5km run	Rest	10km race speed dating run	21km run
5	Rest	5km run	11km run	5km run	Rest	11km run	22km run
6	Rest	5km run	11km run	5km run	Rest	11km race speed dating run	16km run
7	Rest	7km run	13km run	7km run	Rest	13km race speed dating run	26km run
8	Rest	7km run	13km run	7km run	Rest	13km run	27km run
9	Rest	7km run	14km run	7km run	Rest	Rest	Half marathon
10	Rest	7km run	14km run	7km run	Rest	14km race speed dating run	30km run
11	Rest	8km run	16km run	8km run	Rest	16km race speed dating run	32km run
12	Rest	8km run	10km run	8km run	Rest	10km race speed dating run	19km run
13	Rest	8km run	16km run	8km run	Rest	16km race speed dating run	32km run
14	Rest	8km run	10km run	8km run	Rest	10km run	19km run
15	Rest	8km run	16km run	8km run	Rest	16km race speed dating run	32km run
16	Rest	8km run	13km run	8km run	Rest	7km race speed dating run	19km run
17	Rest	7km run	10km run	7km run	Rest	7km run	13km run
18	Rest	5km run	7km run	Rest	Rest	3km run	Full marathon

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The most scientific and comprehensive running training plan

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