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
A = RUN C = WALK
| 1ª Week | 2ª Week | 3ª Week | |
|---|---|---|---|
| Monday | rest | rest | 4A+15C+2A+15C+4A |
| Tuesday | 4A+10C+3A+15C+4A | 4A+12C+3A+15C+4A | rest |
| Wednesday | rest | rest | 4A+15C+3A+20C+4A |
| Thursday | rest | rest | rest |
| Friday | 4A+12C+3A+15C+4A | 4A+14C+3A+18C+4A | 3A+15C+2A+10C+1A |
| Saturday | rest | rest | rest |
| Sunday | 4A+14C+2A+ 20C+2A+5C+3A |
3A+15C+2A+ 20C+2A+10C+3A |
2A+20C+1A+ 20C+1A+15C+1A |
| 4ª Week | 5ª Week | 6ª Week | |
|---|---|---|---|
| Monday | 3A+18C+1A+20C+3A | 3A+20C+1A+22C+3A | 2A+22C+1A+25C+3A |
| Tuesday | rest | rest | rest |
| Wednesday | 4A+20C+3A+ 20C+4A |
4A+20C+3A+ 20C+1A+18C+4A |
3A+25C+3A+ 25C+2A+10C+5A |
| Thursday | rest | rest | rest |
| Friday | 3A+15C+1A+ 12C+1ª+12C+1A |
3A+25C+1A +20C+1A |
3A+35C+1A |
| Saturday | rest | rest | rest |
| Sunday | 1A+25C+1A+ 25C+1A+20C+1A |
1A+25C+1A+ 35C+1A+20C+1A |
1A+30C+2A+ 40C+1A+10C+1A |
| 7ª Week | 8ª Week | 9ª Week | |
|---|---|---|---|
| Monday | 2A+30C+1A+25C+3A | 2A+30C+1A+30C+3A | 2A+40C+1A+25C+3A |
| Tuesday | rest | rest | rest |
| Wednesday | 3A+30C+3A+ 20C+2A+10C+5A |
3A+30C+3A+ 25C+2A+10C+5A |
3A+35C+3A+ 25C+2A+5C+5A |
| Thursday | rest | rest | rest |
| Friday | 3A+40C+1A | 3A+45C+1A | 3A+45C+1A |
| Saturday | rest | rest | rest |
| Sunday | 1A+30C+2A+ 45C+1A+10C+1A |
1A+35C+2A+ 40C+1A+15C+1A |
1A+40C+2A+ 40C+1A+10C+1A |
| 10ª Week | 11ª Week | 12ª Week | |
|---|---|---|---|
| Monday | 2A+60C+1A | 2A+60C+1A | 2A+45C+1A |
| Tuesday | rest | rest | rest |
| Wednesday | 3A+60C+2A | 3A+65C+2A | 3A+40C+2A |
| Thursday | rest | rest | rest |
| Friday | 3A+45C+1A | 3A+45C+1A | 3A+25C+1A |
| Saturday | rest | rest | rest |
| Sunday | 1A+80C+1A | 1A+85C+1A | MARAT&oACUTE;N |