16 WEEK NOVICE MARATHON TRAINING PLAN (kilometres)

WEEK Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Training Run Race Pace Run Cross Training Training Run Long Run
1 Rest Day Rest Day
5km 8km 30 - 60 mins 5km 13km
Training Run Race Pace Run Cross Training Training Run Long Run
2 Rest Day Rest Day
5km 8km 30 - 60 mins 5km 16km
Training Run Race Pace Run Cross Training Training Run Long Run
3 Rest Day Rest Day
6.5km 8km 30 - 60 mins 6.5km 18km
Training Run Race Pace Run Cross Training Training Run Long Run
4 Rest Day Rest Day
6.5km 10km 30 - 60 mins 6.5km 14km
Training Run Race Pace Run Cross Training Training Run Long Run
5 Rest Day Rest Day
8km 10km 30 - 60 mins 8km 20km
Training Run Race Pace Run Cross Training Training Run Long Run
6 Rest Day Rest Day
8km 10km 30 - 60 mins 8km 23km
Training Run Race Pace Run Cross Training Training Run Long Run
7 Rest Day Rest Day
8km 11km 30 - 60 mins 8km 16km
Training Run Race Pace Run Cross Training Training Run Long Run
8 Rest Day Rest Day
10km 11km 30 - 60 mins 10km 26km
Training Run Race Pace Run Cross Training Training Run Long Run
9 Rest Day Rest Day
10km 13km 30 - 60 mins 10km 29km
Training Run Race Pace Run Cross Training Training Run Long Run
10 Rest Day Rest Day
10km 13km 30 - 60 mins 10km 22.5km
Training Run Race Pace Run Cross Training Training Run Long Run
11 Rest Day Rest Day
10km 13km 30 - 60 mins 10km 30.5km
Training Run Race Pace Run Cross Training Training Run Race Pace
12 Rest Day Rest Day
11km 13km 30 - 60 mins 11km Half Marathon
Training Run Race Pace Run Cross Training Training Run Long Run
13 Rest Day Rest Day
11km 11km 30 - 60 mins 11km 32km
Training Run Race Pace Run Cross Training Training Run Long Run
14 Rest Day Rest Day
6.5km 6.5km 30 - 60 mins 6.5km 19km
Training Run Cross Training Training Run Long Run
15 Rest Day Rest Day Rest Day
5km 30 - 60 mins 5km 13km
Training Run Short Run Short Run
16 Rest Day Rest Day Rest Day Marathon
5km 5km 3km