FREE training plan/program
In the Washington DC metropolitan area? Come join DC Road Runners Club’s training programs (coaches, group runs, seminars, tips etc.)
If you are not in the DMV area or can not join group runs below is a training plan as guidance. This plan is different than the DCRR marathon training plan and is intended for beginner/intermediate level runners.
Click here GSheet (training plan and base building)
Ask questions? contact Coach Raj Bhanot
| Week | Mon | Tue | Wed | Thu(Optional) | Fri | Sat | Sun | Total(Miles) |
| 1 | 4 | 4 | 2 | 8 | 18 | |||
| 2 | 5 | 5 | 2 | 9 | 21 | |||
| 3 | 3 | 5 | 3 | 10 | 21 | |||
| 4 | 3 | 6 | 4 | 11 | 24 | |||
| 5 | 4 | 4 | 4 | 12 | 24 | |||
| 6 | 4 | 6 | 5 | 8 | 23 | |||
| 7 | 5 | 5 | 3 | 14 | 27 | |||
| 8 | 3 | 6 | 4 | 9 | 22 | |||
| 9 | 4 | 5 | 3 | 16 | 28 | |||
| 10 | 3 | 6 | 5 | 8 | 22 | |||
| 11 | 5 | 4 | 3 | 18 | 30 | |||
| 12 | 4 | 6 | 4 | 10 | 24 | |||
| 13 | 5 | 6 | 5 | 12 | 28 | |||
| 14 | 5 | 4 | 3 | 21 | 33 | |||
| 15 | 3 | 5 | 5 | 10 | 23 | |||
| 16 | 5 | 6 | 4 | 12 | 27 | |||
| 17 | 4 | 5 | 3 | 24 | 36 | |||
| 18 | 3 | 6 | 4 | 10 | 23 | |||
| 19 | 5 | 4 | 4 | 8 | 21 | |||
| 20 | 3 | 4 | 3 | 26.2 | 36.2 |
Guide to Running/Tips:
Disclaimer: Like any physical activity/sport, you are strongly recommended to consult a doctor before starting marathon training, If you ever feel discomfort or pain, do not continue and consult your doctor. The training plan/program does not guarantee faster times and/or finishing a marathon.