Marathon Training: Week 1

Get started on your first week of training to run the marathon.

By Alyssa Shaffer
woman running highway road picture

Plan developed by Mindy Solkin, owner and head coach of The Running Center in New York City.

Ready to try the full 26.2? Start by running for three days this week, edging your distance up slightly for one of the workouts. Keep your effort level at a moderate 60 percent intensity — you could sing the National Anthem while slightly breathless (you could hear your breathing).

Total weekly distance: 7 to 10 miles

Week 1 Training Calendar

Monday Off
Tuesday Run 2-3 miles (60% intensity)
Wednesday Off
Thursday Run 2-3 miles (60% intensity)
Friday Off
Saturday Run 3-4 miles (60% intensity)
Sunday Off


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Originally published on, January 2009.

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