Below is our 13 week Marathon Training Schedule with distances in both miles and kilometers.

Click here to have a look at our exercise key to get a quick description of each of the exercises.

If you’re looking for other programs then click here. Our programs vary in length from 8 weeks to 6 months for marathons and 4 weeks to 6 months for half marathons.

Want to have this programme emailed to your each week? Simply send a blank email to 13mt@zenjogger.com and we’ll send you a mail every Monday of the exercises you need to complete for that week together with some helpful hints. It’s easy – just do what we tell you to do when we tell you.

13 Week Training Schedule – distances in miles

Week Mon Tue Wed Thu Fri Sat Sun
1 2 miles Easy Rest X-training Rest 3 miles Easy Rest
2 2 miles Tempo Rest X-Training 3 miles Easy Rest 2 miles Easy Rest
3 4 miles Tempo Rest X-Training 4 miles Fartlek run (6x30s) Rest 6 miles Easy Rest
4 4 miles Tempo 4 miles Fartlek run (6x30s) X-Training 4 miles Fartlek run (6x30s) Rest 5 miles Easy Rest
5 5 miles Tempo 2 miles Warm up 3x 1/2mile rest 2min X-Training 5 miles Fartlek run (8x30s) Rest 8.5 miles Easy Rest
6 4 miles Tempo 2 miles Warm up 3x 1/3mile rest 2min X-Training 4 miles Fartlek run (6x30s) Rest 7.5 miles Easy Rest
7 5 miles Tempo 2 miles Warm up 3x 1/2mile rest 2min X-Training 6.5 miles Fartlek run (10x30s) Rest 11.5 miles Easy Rest
8 5 miles Tempo 2 miles Warm up 3x 1/2mile rest 2min X-Training 6.5 miles Fartlek run (10x30s) Rest 16.5 miles Easy Rest
9 5 miles Tempo 2 miles Warm up 3x 1/2mile rest 2min X-Training 6.5 miles Fartlek run (10x30s) Rest 16.5 miles Easy Rest
10 4 miles Tempo 4 miles Fartlek run (6x30s) X-Training 4 miles Fartlek run (6x30s) Rest 5 miles Easy Rest
11 5 miles Tempo 2 miles Warm up 2x 1/2mile rest 90s X-Training 5 miles Fartlek run (8x30s) Rest 7 miles Easy Rest
12 3 miles Tempo Rest X-Training 4 miles Fartlek run (6x30s) Rest 5 miles Easy Rest
13 3 miles Easy 2 miles Easy RACE

13 Week Training Schedule – distances in kilometers

Week Mon Tue Wed Thu Fri Sat Sun
1 3km Easy Rest X-training Rest 5km Easy Rest
2 3km Tempo Rest X-Training 5km Easy Rest 3km Easy Rest
3 6km Tempo Rest X-Training 6km Fartlek run (6x30s) Rest 10km Easy Rest
4 6km Tempo 6km Fartlek run (6x30s) X-Training 6km Fartlek run (6x30s) Rest 9km Easy Rest
5 8km Tempo 3km Warm up 3x1000m rest 2min X-Training 8km Fartlek run (8x30s) Rest 14km Easy Rest
6 6km Tempo 3km Warm up 3x500m rest 2min X-Training 6km Fartlek run (6x30s) Rest 13km Easy Rest
7 8km Tempo 3km Warm up 3x1000m rest 2min X-Training 10km Fartlek run (10x30s) Rest 19km Easy Rest
8 8km Tempo 3km Warm up 3x1000m rest 2min X-Training 10km Fartlek run (10x30s) Rest 27km Easy Rest
9 8km Tempo 3km Warm up 3x1000m rest 2min X-Training 10km Fartlek run (10x30s) Rest 27km Easy Rest
10 6km Tempo 6km Fartlek run (6x30s) X-Training 6km Fartlek run (6x30s) Rest 9km Easy Rest
11 8km Tempo 3km Warm up 2x1000m rest 90s X-Training 8km Fartlek run (8x30s) Rest 11.5km Easy Rest
12 5km Tempo Rest X-Training 6km Fartlek run (6x30s) Rest 8km Easy Rest
13 5km Easy 3km Easy RACE