Full Marathon
First Marathon 8-Week Training Schedule:
Week 1:
Monday: Rest
Tuesday: Easy Run (5 km)
Wednesday: Interval Training (5 sets of 30 seconds sprint with 1-minute rest between sets)
Thursday: Rest
Friday: Long Run (10 km, easy pace)
Saturday: Rest
Sunday: Easy Run (5 km)
Week 2:
Monday: Rest
Tuesday: Easy Run (6 km)
Wednesday: Interval Training (6 sets of 30 seconds sprint with 45 seconds rest between sets)
Thursday: Rest
Friday: Long Run (12 km, easy pace)
Saturday: Rest
Sunday: Easy Run (6 km)
Week 3:
Monday: Rest
Tuesday: Easy Run (7 km)
Wednesday: Interval Training (7 sets of 30 seconds sprint with 30 seconds rest between sets)
Thursday: Rest
Friday: Long Run (14 km, easy pace)
Saturday: Rest
Sunday: Easy Run (7 km)
Week 4:
Monday: Rest
Tuesday: Easy Run (8 km)
Wednesday: Interval Training (8 sets of 30 seconds sprint with 30 seconds rest between sets)
Thursday: Rest
Friday: Long Run (16 km, easy pace)
Saturday: Rest
Sunday: Easy Run (8 km)
Week 5:
Monday: Rest
Tuesday: Easy Run (8 km)
Wednesday: Interval Training (8 sets of 40 seconds sprint with 30 seconds rest between sets)
Thursday: Rest
Friday: Long Run (18 km, easy pace)
Saturday: Rest
Sunday: Easy Run (8 km)
Week 6:
Monday: Rest
Tuesday: Easy Run (9 km, at a brisk pace)
Wednesday: Interval Training (8 sets of 40 seconds sprint with 30 seconds rest between sets)
Thursday: Rest
Friday: Long Run (20 km, easy pace)
Saturday: Rest
Sunday: Easy Run (9 km)
Week 7:
Monday: Rest
Tuesday: Easy Run (9 km)
Wednesday: Interval Training (10 sets of 40 seconds sprint with 30 seconds rest between sets)
Thursday: Rest
Friday: Long Run (22 km, easy pace)
Saturday: Rest
Sunday: Easy Run (9 km)
Week 8:
Monday: Rest
Tuesday: Easy Run (8 km)
Wednesday: Interval Training (6 sets of 30 seconds sprint with 45 seconds rest between sets)
Thursday: Rest
Friday: Short Run (4 km, fast pace, approximately 4:30-5:30 per km; adjust based on individual fitness)
Saturday: Rest
Sunday: Rest before the race
Half Marathon
First Half Marathon 8-Week Training Schedule:
Week 1:
Monday: Rest
Tuesday: Easy Run (3 km)
Wednesday: Interval Training (5 sets of 30 seconds sprint with 1-minute rest between sets)
Thursday: Rest
Friday: Long Run (5 km, easy pace)
Saturday: Rest
Sunday: Easy Run (3 km, easy pace)
Week 2:
Monday: Rest
Tuesday: Easy Run (4 km)
Wednesday: Interval Training (6 sets of 30 seconds sprint with 45 seconds rest between sets)
Thursday: Rest
Friday: Long Run (6 km, easy pace)
Saturday: Rest
Sunday: Easy Run (4 km)
Week 3:
Monday: Rest
Tuesday: Easy Run (4 km)
Wednesday: Interval Training (7 sets of 30 seconds sprint with 30 seconds rest between sets)
Thursday: Rest
Friday: Long Run (7 km, easy pace)
Saturday: Rest
Sunday: Easy Run (4 km)
Week 4:
Monday: Rest
Tuesday: Easy Run (5 km)
Wednesday: Interval Training (8 sets of 30 seconds sprint with 30 seconds rest between sets)
Thursday: Rest
Friday: Long Run (8 km, easy pace)
Saturday: Rest
Sunday: Easy Run (5 km)
Week 5:
Monday: Rest
Tuesday: Easy Run (5 km)
Wednesday: Interval Training (8 sets of 40 seconds sprint with 30 seconds rest between sets)
Thursday: Rest
Friday: Long Run (10 km, easy pace)
Saturday: Rest
Sunday: Easy Run (5 km)
Week 6:
Monday: Rest
Tuesday: Easy Run (6 km)
Wednesday: Interval Training (8 sets of 40 seconds sprint with 30 seconds rest between sets)
Thursday: Rest
Friday: Long Run (12 km, easy pace)
Saturday: Rest
Sunday: Easy Run (6 km)
Week 7:
Monday: Rest
Tuesday: Easy Run (6 km)
Wednesday: Interval Training (10 sets of 40 seconds sprint with 30 seconds rest between sets)
Thursday: Rest
Friday: Long Run (14 km, easy pace)
Saturday: Rest
Sunday: Easy Run (6 km)
Week 8:
Monday: Rest
Tuesday: Easy Run (5 km)
Wednesday: Interval Training (6 sets of 30 seconds sprint with 45 seconds rest between sets)
Thursday: Rest
Friday: Short Run (4 km, fast pace, adjust based on individual fitness, approximately 4:30-5:30 per km)
Saturday: Rest
Sunday: Rest before the race
