½ Marathon Training Program
Novice endurance athlete

A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. As all athletes have different needs, a single program suitable for all athletes is not possible.

The aim of this page is to provide an insight into a 26 week endurance training program for a novice endurance athlete wishing to compete in a half marathon race. The program is based on Tim Noakes's 26 week progression from 10 km race to a full marathon program. It should be noted that this program also needs to be supported by general and specific strength training, nutrition, mobility and psychology programs.

Before You Start

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

The following program is suitable for an athlete who is currently training 1½+ hours per week and has successfully completed a 5 km race in under 25 minutes.

If you are not training for 1½ hours a week then it is recommended that before commencing this 26 week program you should complete a 6 month program of general strength training and endurance training in which time you build up the distance you run each week to 15 miles.

The weekly increment should not exceed 10% of the current mileage.

Any application of the following training program is at the athlete's own discretion and risk.

Marathon Training program

All figures in the table are minutes.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	20	R	20	R	25	20	25
2	R	20	25	R	20	20	20
3	R	25	20	R	20	20	30
4	R	15	R	25	R	15	25
5	R	25	15	R	30	15	40
6	R	25	15	R	30	15	30
7	R	20	30	R	30	15	45
8	R	25	30	R	30	15	40
9	R	30	25	R	40	15	50
10	R	20	28	20	28	R	45
11	R	40	25	40	25	R	60
12	R	45	25	20	25	R	50
13	R	40	20	30	25	R	65
14	R	45	25	40	25	R	60
15	R	45	20	40	25	R	70
16	R	45	25	45	20	R	65
17	R	45	25	45	25	R	75
18	R	60	25	50	25	R	70
19	R	50	30	45	25	R	85
20	R	50	25	50	20	15	75
21	R	60	25	50	15	15	90
22	50	50	25	25	25	R	85
23	50	60	25	60	25	R	100
24	R	60	60	60	25	R	40
25	25	R	25	20	R	40	15
26	25	15	10	R	R	R	Race

All figures in the table are minutes and a "R" indicates a rest day.

Post Race

After the race take 4 of 5 days off training and increase your Vitamin C and Zinc intake. Research has shown that in the first week after a marathon, the efficiency of your immune system is reduced and you will therefore be prone to infections. An increase in Vitamin C and Zinc during training can also be considered.

Free Calculator

Training program to build up to 20miles/week - a free Microsoft Excel spreadsheet that you can download and use on your computer.

Marathon Training

All half marathon and marathon runners need to see this program because it will save you a great deal of wasted time.

Our first training program is for runners wishing to complete a marathon comfortably with a low risk of injury and with the highest possible probability of success.

Select this link for more information on "Marathon Training".

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