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We consulted with John Wojciechowski from Striders running store in Layton, UT to
come up with training programs for novice and intermediate runners.
Racing is the frosting on the cake, however you need to train properly to have a good experience.
These training programs are designed as templates to base your training on. Before you start any training
program you should consult a doctor.
From A 15-Mile-A-Week Base For At Least One Month
The following schedule is meant for those who are currently putting in 15 miles a week for at least a month. Becareful starting
to fast too soon, that ia good way to get injured.
| 16-Week First-Time Marathoner Training Schedule (15 mile base) |
| Base | OFF | 3 | OFF | 3 | OFF | 6 | 3 | 15 |
| 16 | OFF | 3 | OFF | 3 | OFF | 8 | 3 | 17 |
| 15 | OFF | 3 | OFF | 4 | OFF | 10 | 3 | 20 |
| 14 | OFF | 3 | OFF | 3 | OFF | 13 | 3 | 22 |
| 13 | OFF | 4 | OFF | 4 | OFF | 8 | 4 | 20 |
| 12 | OFF | 3 | OFF | 3 | OFF | 15 | 3 | 24 |
| 11 | OFF | 4 | 6 | 4 | OFF | 10 | 3 | 27 |
| 10 | OFF | 4 | 4 | 3 | OFF | 16 | 3 | 30 |
| 9 | OFF | 4 | 4 | 6 | OFF | 12 | 4 | 30 |
| 8 | OFF | 4 | 3 | 4 | OFF | 18 | 3 | 32 |
| 7 | OFF | 6 | 6 | 6 | OFF | 12 | 5 | 35 |
| 6 | OFF | 4 | 4 | 4 | OFF | 20 | 3 | 35 |
| 5 | OFF | 5 | 4 | 5 | OFF | 12 | 4 | 30 |
| 4 | OFF | 4 | 4 | 4 | OFF | 20 | 3 | 35 |
| 3 | OFF | 5 | 5 | 5 | OFF | 15 | 3 | 33 |
| 2 | OFF | 4 | 6 | 4 | OFF | 6 | 5 | 25 |
| 1 | OFF | 4 | 4 | 4 | OFF | 2 | 26.2 MARATHON | 14 + RACE |
| 16-Week First-Time Marathoner Training Schedule (20 mile base) |
| Base | OFF | 3 | 4 | 4 | OFF | 6 | 3 | 20 |
| 16 | OFF | 3 | 4 | 4 | OFF | 8 | 3 | 22 |
| 15 | OFF | 4 | 4 | 4 | OFF | 10 | 3 | 25 |
| 14 | OFF | 4 | 4 | 3 | OFF | 13 | 3 | 27 |
| 13 | OFF | 5 | 4 | 5 | OFF | 13 | 3 | 30 |
| 12 | OFF | 4 | 5 | 5 | OFF | 15 | 3 | 32 |
| 11 | OFF | 6 | 6 | 6 | OFF | 12 | 5 | 35 |
| 10 | OFF | 6 | 4 | 4 | OFF | 18 | 3 | 35 |
| 9 | OFF | 6 | 6 | 6 | OFF | 12 | 5 | 35 |
| 8 | OFF | 5 | 6 | 6 | OFF | 20 | 3 | 40 |
| 7 | OFF | 5 | 4 | 5 | OFF | 13 | 3 | 30 |
| 6 | OFF | 5 | 6 | 6 | OFF | 20 | 3 | 40 |
| 5 | OFF | 6 | 6 | 6 | OFF | 13 | 4 | 35 |
| 4 | OFF | 5 | 6 | 6 | OFF | 20 | 3 | 40 |
| 3 | OFF | 6 | 6 | 5 | OFF | 15 | 3 | 35 |
| 2 | OFF | 5 | 6 | 5 | OFF | 5 | 5 | 26 |
| 1 | OFF | 4 | 4 | 4 | OFF | 2 | 26.2 MARATHON | 14 + RACE |
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