Training

FREE training plan/program

In the Washington DC metropolitan area?  Come join DC Road Runners Club’s free marathon training  (coaches, group runs, seminars, tips etc.)

If you are not in DMV area or can not join group runs below is training plan as guidance. This plan is different than DCRR marathon training plan and is intended for beginner/intermediate level runners.

Click here GSheet (training plan and base building)

Ask questions? contact Race Director/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.  Training plan/program does not guarantee faster times and/or finishing a marathon.