Below is our 17 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 17mt@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.

17 Week Training Schedule – distances in miles

Week Mon Tue Wed Thu Fri Sat Sun
1 2 miles Easy Rest X-training Rest 2 miles Easy Rest
2 2 miles Easy Rest X-training Rest 3 miles Easy Rest
3 2 miles Tempo Rest X-Training 3 miles Easy Rest 4 miles Easy Rest
4 2 miles Tempo Rest X-Training 3 miles Easy Rest 2.5 miles Easy Rest
5 3 miles Tempo Rest X-Training 3 miles Fartlek run (5x30s) Rest 4 miles Easy Rest
6 3 miles Tempo Rest X-Training 4 miles Fartlek run (6x30s) Rest 3.5 miles Easy Rest
7 4 miles Tempo 4 miles Fartlek run (6x30s) X-Training 4 miles Fartlek run (6x30s) Rest 3.5 miles Easy Rest
8 5 miles Tempo 2 miles Warm up 2x 1/2mile rest 90s X-Training 5 miles Fartlek run (8x30s) Rest 7.5 miles Easy Rest
9 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
10 4 miles Tempo 4 miles Fartlek run (6x30s) X-Training 4 miles Fartlek run (6x30s) Rest 3.5 miles Easy Rest
11 5 miles Tempo 2 miles Warm up 2x 1/2mile rest 90s X-Training 5 miles Fartlek run (8x30s) Rest 8 miles Easy Rest
12 5 miles Tempo 2 miles Warm up 3x 1/2mile rest 2min X-Training 6.5 miles Fartlek run (10x30s) Rest 18 miles Easy Rest
13 5 miles Tempo 2 miles Warm up 3x 1/2mile rest 2min X-Training 6.5 miles Fartlek run (10x30s) Rest 12 miles Easy Rest
14 5 miles Tempo 2 miles Warm up 2x 1/2mile rest 90s X-Training 5 miles Fartlek run (8x30s) Rest 7.5 miles Easy Rest
15 5 miles Tempo 2 miles Warm up 2x 1/2mile rest 90s X-Training 5 miles Fartlek run (8x30s) Rest 7.5 miles Easy Rest
16 3 miles Tempo Rest X-Training 4 miles Fartlek run (6x30s) Rest 5 miles Easy Rest
17 3 miles Easy 2 miles Easy RACE

17 Week Training Schedule – distances in kilometers

Week Mon Tue Wed Thu Fri Sat Sun
1 3km Easy Rest X-training Rest 3km Easy Rest
2 3km Easy Rest X-training Rest 5km Easy Rest
3 3km Tempo Rest X-Training 5km Easy Rest 6km Easy Rest
4 3km Tempo Rest X-Training 5km Easy Rest 4km Easy Rest
5 5km Tempo Rest X-Training 5km Fartlek run (5x30s) Rest 6km Easy Rest
6 5km Tempo Rest X-Training 6km Fartlek run (6x30s) Rest 6km Easy Rest
7 6km Tempo 6km Fartlek run (6x30s) X-Training 6km Fartlek run (6x30s) Rest 7km Easy Rest
8 8km Tempo 3km Warm up 2x1000m rest 90s X-Training 8km Fartlek run (8x30s) Rest 12km Easy Rest
9 8km Tempo 3km Warm up 3x1000m rest 2min X-Training 8km Fartlek run (8x30s) Rest 14km Easy Rest
10 6km Tempo 6km Fartlek run (6x30s) X-Training 6km Fartlek run (6x30s) Rest 7km Easy Rest
11 8km Tempo 3km Warm up 2x1000m rest 90s X-Training 8km Fartlek run (8x30s) Rest 13km Easy Rest
12 8km Tempo 3km Warm up 3x1000m rest 2min X-Training 10km Fartlek run (10x30s) Rest 29km Easy Rest
13 8km Tempo 3km Warm up 3x1000m rest 2min X-Training 10km Fartlek run (10x30s) Rest 20km Easy Rest
14 8km Tempo 3km Warm up 2x1000m rest 90s X-Training 8km Fartlek run (8x30s) Rest 12km Easy Rest
15 8km Tempo 3km Warm up 2x1000m rest 90s X-Training 8km Fartlek run (8x30s) Rest 12km Easy Rest
16 5km Tempo Rest X-Training 6km Fartlek run (6x30s) Rest 8km Easy Rest
17 5km Easy 3km Easy RACE