How to Train for a Marathon in 9 Weeks

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Before attempting to train for a marathon in nine weeks, you should be running 20-30 miles a week.

Instructions

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Building Up
- 1
  
  Week One: Run 10 miles one day, rest one day and run four to five miles on the other days.
- 2
  
  Week Two: Run 10 miles one day, rest one day and run five miles on the other days.
- 3
  
  Week Three: Run 12 miles one day, rest one day and run five to six miles on the other days.
Maintaining Stamina
- 1
  
  Week Four: Run 15 miles one day, rest one day and run six miles on the other days.
- 2
  
  Week Five: Run 18 miles one day, rest one day and run six miles on the other days.
- 3
  
  Week Six: Run 20 miles one day, rest one day and run seven miles on the other days.
Tapering Off
- 1
  
  Week Seven: Run 15 miles one day, rest one day and run six miles on the other days.
- 2
  
  Week Eight: Run 10 miles one day, rest one day and run five miles on the other days.
- 3
  
  Week Nine: Jog three to four miles every other day. Then run the marathon.

Tips & Warnings

Be sure you are in the proper physical shape to train.
Err on the side of caution'do not train to excess. More is not necessarily better.
Listen to your body and have any persistent pain checked out by your doctor.

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Comments

sobelman Feb 28, 2010
This is a great schedule for someone who is already fit and used to running a few miles every other day or so.
chelt Feb 18, 2009
This plan is awful, awful advice. Putting in nine weeks of training is an excellent way to hurt yourself or to set yourself up for not finishing. Nine weeks is too short, especially if you're starting with a 10 mile long run. It might work - maybe - but why take the risk? Try 3-4 months, especially for a first-timer.
chelt Feb 18, 2009
This plan is awful, awful advice. Putting in nine weeks of training is an excellent way to hurt yourself or to set yourself up for not finishing. Nine weeks is too short, especially if you're starting with a 10 mile long run. It might work - maybe - but why take the risk? Try 3-4 months, especially for a first-timer.
Coach4U Feb 12, 2009
Good schedule.
Coach4U Feb 12, 2009
Good schedule.

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How to Train for a Marathon in 9 Weeks

Instructions

Things You'll Need

Building Up

Maintaining Stamina

Tapering Off

Tips & Warnings

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