Mileage Buildup Schedule (Schedule I) Week Day1 Day2 Day3 Day4 1 4 Rest 3 Rest 2 4 Rest 4 Rest 3 5 Rest 4 Rest

4 3 Rest 3 Rest 5 5 Rest 3 3 6 6 Rest 3 3 7 6 Rest 3 4 8 3 Rest 4 Rest 9 7 Rest 3 5 10 7 Rest 4 5 11 8 Rest 4 6 12 4 Rest 3 Rest 13 8 Rest 5 6 14 9 Rest 5 6 15 9 Rest 5 7 16 5 Rest 4 Rest 17 10 Rest 6 8 18 10 Rest 6 8 19 6 Rest 4 Rest

Day5 4 4 4 3 3 3 3 3 4 4 4 4 5 6 6 4 6 7 5

Day6 Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest

Day7 3 3 3 3 3 3 4 3 3 4 4 4 4 4 5 4 4 4 4

Total 14 15 16 12 17 18 20 13 22 24 26 15 28 30 32 17 34 35 19

Notes

Marathon Training Schedule (Schedule II) in Miles Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 Day1 10 12 6 14 16 18 6 20 14 7 21 14 8 22-23 12 14 10 Day2 Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Day3 6 6 4 6 6 6 5 5 6 5 5 6 6 5 6 7 6 Day4 8 8 Rest 8 8 8 Rest 7 8 Rest 7 8 Rest 7 8 Rest Rest Day5 6 6 4 6 6 6 5 6 6 6 6 6 6 6 6 5 4 Day6 Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Day7 4 4 4 4 5 5 4 4 4 4 4 4 4 5 4 4 1-2 Total 34 36 18 38 41 43 20 42 38 22 43 38 24 45-46 36 30 20-22 Notes

18

26.2

Rest

Rest

Rest

Rest

Rest

Rest

26.2