The FIRST marathon program includes three running workouts per week—a speed workout, a tempo run, and a long run. Here’s the full, 16-week marathon training program. Participants are also encouraged to cross-train for 40 to 45 minutes on two other days per week.
Week | Tuesday (speed) | Thursday (tempo) | Saturday (long) |
---|---|---|---|
1 | 8x400m | 3 miles | 10 miles |
2 | 4x1200m | 5 miles | 12 miles |