Versión en español

This planning is directed those persons who have never traversed a marathon and who scarcely are experienced at the world of the races. The purpose is that any person could finish the marathon in less than five hours and a half. This supposes running to a pace of 7 minutes and 49 seconds.It is important to know that with this plan it will never be possible try to finish the marathon and below 5 hours
R = RUN   W = WALK



  1ª WEEK 2ª WEEK 3ª WEEK
MONDAY rest rest 4W+15R+2W+15R+4W
TUESDAY 4W+10R+3W+15R+4W 4W+12R+3W+15R+4W rest
WEDNESDAY rest rest 4W+15R+3W+20R+4W
THURSDAY rest rest rest
FRIDAY 4W+12R+3W+15R+4W 4W+14R+3W+18R+4W 3W+15R+2W+10R+1W
SATURDAY rest rest rest
SUNDAY 4W+14R+2W+
20R+2W+5R+3W
3W+15R+2W+
20R+2W+10R+3W
2W+20R+1W+
20R+1W+15R+1W


  4ª WEEK 5ª WEEK 6ª WEEK
MONDAY 3W+18R+1W+20R+3W 3W+20R+1W+22R+3W 2W+22R+1W+25R+3W
TUESDAY rest rest rest
WEDNESDAY 4W+20R+3W+
20R+4W
4W+20R+3W+
20R+1W+18R+4W
3W+25R+3W+
25R+2W+10R+5W
THURSDAY rest rest rest
FRIDAY 3W+15R+1W+
12R+1ª+12R+1W
3W+25R+1W
+20R+1W
3W+35R+1W
SATURDAY rest rest rest
SUNDAY 1W+25R+1W+
25R+1W+20R+1W
1W+25R+1W+
35R+1W+20R+1W
1W+30R+2W+
40R+1W+10R+1W


  7ª WEEK 8ª WEEK 9ª WEEK
MONDAY 2W+30R+1W+25R+3W 2W+30R+1W+30R+3W 2W+40R+1W+25R+3W
TUESDAY rest rest rest
WEDNESDAY 3W+30R+3W+
20R+2W+10R+5W
3W+30R+3W+
25R+2W+10R+5W
3W+35R+3W+
25R+2W+5R+5W
THURSDAY rest rest rest
FRIDAY 3W+40R+1W 3W+45R+1W 3W+45R+1W
SATURDAY rest rest rest
SUNDAY 1W+30R+2W+
45R+1W+10R+1W
1W+35R+2W+
40R+1W+15R+1W
1W+40R+2W+
40R+1W+10R+1W


  10ª WEEK 11ª WEEK 12ª WEEK
MONDAY 2W+60R+1W 2W+60R+1W 2W+45R+1W
TUESDAY rest rest rest
WEDNESDAY 3W+60R+2W 3W+65R+2W 3W+40R+2W
THURSDAY rest rest rest
FRIDAY 3W+45R+1W 3W+45R+1W 3W+25R+1W
SATURDAY rest rest rest
SUNDAY 1W+80R+1W 1W+85R+1W MARATHON


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