Marathon: Training Schedule

This plan I have designed is 32 weeks long. During this time, you’ll typically run three to five times a week, increasing your mileage as you get nearer to race day. On the other days, you can cross train, do some low-intensity exercise (think yoga or pilates) and, most importantly, rest your legs, allowing them to fully recover.

For strength training and yoga, I am really into Maggie Binkley 15- Minute workouts on Amazon Prime. They are quick, challenging and you will see a difference in your strength and body tone. I’ve attached links to each workout in the schedule below.

I use the Nike Run Club App to log all my runs.

Yoga Ready + Deep Restorative Yoga workouts can be found on the Nike Training Club App

Both apps are FREE + link up to your Apple Watch.

sunday monday tuesday wednesday thursday friday saturday
week 1 rest 2 miles + full body burn 1.0 + yoga flow upper body sculpt 1.0 + yoga core 1.0 2 miles + HIIT 1.0 + yoga stretch 1.0 1-2 miles + lower body chisel 1.0 + yoga HIIT 1.0 core challenge  1.0 + yoga recover 1.0 2 miles + muscle recovery
week 2 1 mile + yoga ready 2 miles + full body burn 1.0 + yoga flow upper body sculpt 1.0 + yoga core 1.0 2 miles + HIIT 1.0 + yoga stretch 1.0 1 mile + lower body chisel 1.0 + yoga HIIT 1.0 core challenge 1.0 + yoga recover 1.0 3 miles + yoga ready
week 3 1 mile + yoga ready 2 miles + full body burn 1.0 + yoga flow upper body sculpt 1.0 + yoga core 1.0 3 miles + HIIT 1.0 + yoga stretch 1.0 1 mile + lower body chisel 1.0 + yoga HIIT 1.0 core challenge 1.0 + yoga recover 1.0 4 miles + deep restorative Yoga
week 4 rest 2 miles + full body burn 1.0 + yoga flow upper body sculpt 1.0 + yoga core 1.0 3 miles + HIIT 1.0 + yoga stretch 1.0 lower body chisel 1.0 + yoga HIIT 1.0 core challenge 1.0 + yoga recover 1.0 4 miles + muscle recovery
week 5 rest 3 miles + full body burn 1.0 + yoga flow upper body sculpt 1.0 + yoga core 1.0 4 miles + HIIT 1.0 + yoga stretch 1.0 1-2 miles + lower body chisel 1.0 + yoga HIIT 1.0 core challenge 1.0 + yoga recover 1.0 5 miles + yoga ready
week 6 rest 3 miles + full body burn 1.0 + yoga flow upper body sculpt 1.0 + yoga core 1.0 4 miles + HIIT 1.0 + yoga stretch 1.0 0-2 miles + lower body chisel 1.0 + yoga HIIT 1.0 core challenge 1.0 + yoga recover 1.0 6 miles + deep restorative yoga
week 7 rest 4 miles + full body burn 2.0 + yoga flow 3 miles + upper body sculpt 2.0 + yoga core 1.0 HIIT 2.0 + yoga stretch 1.0 4 miles + lower body chisel 2.0 + yoga HIIT 1.0 core challenge 2.0 + yoga recover 1.0 7 miles + muscle recovery
week 8 rest 4 miles + full body burn 2.0 + yoga flow upper body sculpt 2.0 + yoga core 1.0 3 miles + HIIT 2.0 + yoga stretch 1.0 lower body chisel 2.0 + yoga HIIT 1.0 core challenge 2.0 + yoga recover 1.0 8 miles + yoga ready
week 9 rest 4 miles + full body burn 2.0 + yoga flow 1-3 miles + upper body sculpt 2.0 + yoga core 1.0 HIIT 2.0 + yoga stretch 1.0 3 miles + lower body chisel 2.0 + yoga HIIT 1.0 core challenge 2.0 + yoga recover 1.0 9 miles + deep restorative yoga
week 10 rest 4 miles + full body burn 2.0 + yoga flow 1.0  0-2 miles + upper body sculpt 2.0 + yoga core 1.0 HIIT 2.0 + yoga stretch 1.0 4 miles + lower body chisel 2.0 + yoga HIIT 1.0 core challenge 2.0 + yoga recover 1.0 10 miles + muscle recovery
week 11 rest 4 miles + full body burn 2.0 + yoga flow 1.0 0-2 miles + upper body sculpt 2.0 + yoga core 1.0 HIIT 2.0 + yoga stretch 1.0 3 miles + lower body chisel 2.0 + yoga HIIT 1.0 core challenge 2.0 + yoga recover 1.0 11 miles + yoga ready
week 12 rest 4 miles + full body burn 2.0 + yoga flow 1.0 0-2 miles + upper body sculpt 2.0 + yoga core 1.0 HIIT 2.0 + yoga stretch 1.0 3 miles + lower body chisel 2.0 + yoga HIIT 1.0 core challenge 2.0 + yoga recover 1.0 6 miles + deep restorative yoga
week 13 rest 4 miles + full body burn 2.0 + yoga flow 1.0 2 miles + cardio HIIT 3.0 + yoga core 1.0 full body blast 3.0 + yoga stretch 1.0  3 miles + core challenge 3.0 + yoga HIIT 1.0 stretch & recover 3.0 + yoga recover 1.0 12 miles + muscle recovery
week 14 rest 4 miles + full body burn 2.0 + yoga flow 1.0 0-2 miles + cardio HIIT 3.0 + yoga core 1.0 full body blast 3.0 + yoga stretch 1.0 3 miles + core challenge 3.0 + yoga HIIT 1.0 stretch & recover 3.0 + yoga recover 1.0 6 miles + yoga ready
week 15 rest 4 miles + full body burn 2.0 + yoga flow 1.0 cardio HIIT 3.0 + yoga core 1.0 2 miles + full body blast 3.0 + yoga stretch 1.0 3 miles + core challenge 3.0 + yoga HIIT 1.0 stretch & recover 3.0 + yoga recover 1.0 13 miles + deep restorative yoga
week 16 rest 4 miles + full body burn 2.0 + yoga flow 1.0 0-2 miles + cardio HIIT 3.0 + yoga core 1.0 full body blast 3.0 + yoga stretch 1.0 3 miles + core challenge 3.0 + yoga HIIT 1.0 stretch & recover 3.0 + yoga recover 1.0 14 miles + muscle recovery
week 17 rest 4 miles + full body burn 2.0 + yoga flow 1.0 3 miles + cardio HIIT 3.0 + yoga core 1.0 full body blast 3.0 + yoga stretch 1.0 3 miles + core challenge 3.0 + yoga HIIT 1.0 stretch & recover 3.0 + yoga recover 1.0 8 miles + yoga ready
week 18 rest 3 miles + full body burn 2.0 + yoga flow 1.0  4 miles + cardio HIIT 3.0 + yoga core 1.0 full body blast 3.0 + yoga stretch 1.0 3 miles + core challenge 3.0 + yoga HIIT 1.0 stretch & recover 3.0 + yoga recover 1.0 10 miles + deep restorative yoga
week 19 rest 4 miles + cardio burst 4.0 + yoga flow 1.0 3 miles + strength & sculpt 4.0 + yoga core 1.0 cardio core 4.0 + yoga stretch 1.0 4 miles + sweat & tone 4.0 + yoga HIIT 1.0 cardio shape-up 4.0 + yoga recover 1.0 11 miles + muscle recovery
week 20 rest 3 miles + cardio burst 4.0 + yoga flow 1.0  3-4 miles + strength & sculpt 4.0 + yoga core 1.0 cardio core 4.0 + yoga stretch 1.0  3 miles + sweat & tone 4.0 + yoga HIIT 1.0 cardio shape-up 4.0 + yoga recover 1.0 12 miles + yoga ready
week 21 rest 4 miles + cardio burst 4.0 + yoga flow 1.0  4 miles + strength & sculpt 4.0 + yoga core 1.0 cardio core 4.0 + yoga stretch 1.0 3 miles + sweat & tone 4.0 + yoga HIIT 1.0 cardio shape-up 4.0 + yoga recover 1.0 8 miles + deep restorative yoga
week 22 rest 3 miles + cardio burst 4.0 + yoga flow 1.0  4 miles + strength & sculpt 4.0 + yoga core 1.0 cardio core 4.0 + yoga stretch 1.0 4 miles + sweat & tone 4.0 + yoga HIIT 1.0 cardio shape-up 4.0 + yoga recover 1.0 14 miles + muscle recovery
week 23 rest 2 miles + cardio burst 4.0 + yoga flow 1.0  4 miles + strength & sculpt 4.0 + yoga core 1.0 cardio core 4.0 + yoga stretch 1.0 4 miles + sweat & tone 4.0 + yoga HIIT 1.0 cardio shape-up 4.0 + yoga recover 1.0 15 miles + yoga ready
week 24 rest 3 miles + cardio burst 4.0 + yoga flow 1.0  4-5 miles + strength & sculpt 4.0 + yoga core 1.0 cardio core 4.0 + yoga stretch 1.0 4 miles + sweat & tone 4.0 + yoga HIIT 1.0 cardio shape-up 4.0 + yoga recover 1.0 16 miles + deep restorative yoga
week 25 rest 4 miles + full body burn 1.0 + yoga flow 1.0  4 miles + upper body sculpt 1.0 + yoga core 1.0 HIIT 1.0 + yoga stretch 1.0 4 miles + lower body chisel 1.0 + yoga HIIT 1.0 core challenge 1.0 + yoga recover 1.0 12 miles + 10 min walk + muscle recovery
week 26 rest 3 miles + full body burn 2.0 + yoga flow 1.0  6 miles + upper body sculpt 2.0 + yoga core 1.0 HIIT 2.0 + yoga stretch 1.0 4 miles + lower body 2.0 + yoga HIIT 1.0 core challenge 2.0 + yoga recover 1.0 18 miles + yoga ready
week 27 rest 3 miles + full body burn 2.0 + yoga flow 1.0 5 miles + cardio HIIT 3.0 + yoga core 1.0 full body blast 3.0 + yoga stretch 1.0 5 miles + core challenge 3.0 + yoga HIIT 1.0 stretch & recover 3.0 + yoga recover 1.0 20 miles + deep restorative yoga
wekk 28 rest 3 miles + cardio burst 4.0 + yoga flow 1.0  5 miles + strength & sculpt 4.0 + yoga core 1.0 cardio core 4.0 + yoga stretch 1.0 5 miles + sweat & tone 4.0 + yoga HIIT 1.0 cardio shape-up 4.0 + yoga recover 1.0 14 miles + 10 min walk + muscle recovery
week 29 rest 2 miles + full body burn 1.0 + yoga flow 1.0 5 miles + upper body sculpt 1.0 + yoga core 1.0  HIIT 1.0 + yoga stretch 1.0 5 miles + lower body chisel 1.0 + yoga HIIT 1.0 core challenge 1.0 + yoga recover 1.0 22 miles + 10 min walk + yoga ready
week 30 rest 4 miles + full body burn 2.0 + yoga flow 1.0  5 miles + upper body sculpt 2.0 + yoga core 1.0 HIIT 2.0 + yoga stretch 1.0 5 miles + lower body 2.0 + yoga HIIT 1.0 core challenge 2.0 + yoga recover 1.0 12 miles + deep restorative yoga
week 31 rest 4 miles + full body burn 2.0 + yoga flow 1.0 3 easy miles + cardio HIIT 3.0 + yoga core 1.0 full body blast 3.0 + yoga stretch 1.0 5 easy miles + core challenge 3.0 + yoga HIIT 1.0 stretch & recover 3.0 + yoga recover 1.0 8 miles + muscle recovery
week 32 rest 3 miles + cardio burst 4.0 + yoga flow 1.0 4 easy miles + yoga core 1.0 yoga stretch 1.0 30 min. walk rest day race day

 

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