Post Marathon and Personalized

Suggested* Maintenance, Full and Half Marathon Training and Marathon Recovery Schedules

Personalized Maintenance Schedule

Week	Miles
Week	Mon	Tue	Wed	Thurs	Fri	Sat	Sun *
1		4	4		4		8-10-12
2		5	4		4		8-10-12
3		5	4		5		8-10-12
4		5	5		5		8-10-12
5		6	5		5		8-10-12
6		6	5		6		8-10-12
7		6	6		6		8-10-12
8		6	7		6		8-10-12
9		6	7 or 8		7		8-10-12
10		6	7 or 8		7		8-10-12
11		6	7 or 10		7		8-10-12

* Alternate mileages

Go to Half Marathon Schedule to train for a Half Marathon
Go to Full Marathon Schedule to train for a Full Marathon

To increase your week-day mileage:

Start with week 1 above.
Proceed week after week until you have reached your goal
Hold that week-day mileage
Alternate the Sunday Mileage.

Half Marathon Training Schedule

Week	Miles
Week	Mon	Tue	Wed	Thurs	Fri	Sat	Sun
4	Continue with your Personalized Maintenance Schedule weekday mileages						14
5							8
6							16
7		4		4			8
8		4		4			Half Marathon

Return to Personalized Maintenance Schedule

Full Marathon Training Schedule

Week	Miles
Week	Mon	Tue	Wed	Thurs	Fri	Sat	Sun
1	Continue with your Personalized Maintenance Schedule weekday mileages							14
2								8
3								16
4								8
5								18
6								9
7								20
8								10
9								22
10								11
11								24
12		4		4	4		12
13		4		4	4		12
14		4		2	1		Full Marathon

Post Marathon Recovery Schedule

Week	Miles
Week	Mon	Tue	Wed	Thurs	Fri	Sat	Sun
1			2		2		4
2		2		2			5
3		3		3			8
4		4	3		3		8
5		4	4		4		10

Return to Personalized Maintenance Schedule

* This suggested schedule is from a handout supplied to members following a previous (1996?) Loma Linda Lopers Marathon Clinic. Although this it is subject to change in the future, it has served some members well.

For an alternate marathon training schedule, see the schedule used for the 2000, 2001, 2002, or 2003 Los Angeles Marathon Clinic, and adjust the dates as appropriate.

Updated November 15, 2002 by Bill Carter

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