The Perfect 10 Marathon For Newbies

Day Cycle 1:

  1. Tempo Run: 15 minute warmup, 30 minute marathon pace, 15 minute cooldown
  2. Rest or cross-train
  3. 4 mile easy
  4. Speedwork: 4 Yasso 800s
  5. Cross-train
  6. 3 mile easy
  7. 5 mile easy
  8. LSD: 8-10 miles
  9. Rest
  10. 4 mile easy

Day Cycle 2:

  1. Tempo Run: 15 minute warmup, 35 minute marathon pace, 15 minute cooldown
  2. Rest day or cross-train
  3. 4 mile easy
  4. Speedwork: 6 Yasso 800s
  5. Cross-train
  6. 3 mile easy
  7. 5 mile easy
  8. LSD: 13-15 miles
  9. Rest
  10. 4 mile easy

Day Cycle 3:

  1. Tempo Run: 15 minute warmup, 40 minute marathon pace, 15 minute cooldown
  2. Rest or cross-train
  3. 4 mile easy
  4. Speedwork: 6 Yasso 800s
  5. Cross-train
  6. 3 mile easy
  7. 5 mile easy
  8. LSD: 16-18 miles
  9. Rest
  10. 4 mile easy

Day Taper Cycle 1:

  1. Tempo Run: 12 minute warmup, 25 minute marathon pace, 12 minute cooldown
  2. Rest
  3. 4 mile easy
  4. Track: 3 Yasso 800s
  5. Rest
  6. 4 mile easy
  7. Rest
  8. 4 mile easy
  9. Rest
  10. 4 mile easy

Day Taper Cycle 2:

  1. Tempo Run: 12 minute warmup, 20 minute marathon pace, 12 minute cooldown
  2. Rest
  3. 4 mile easy
  4. Track: 2 Yasso 800s
  5. Rest
  6. 3 miles easy
  7. Rest
  8. 3 miles easy
  9. Rest
  10. Race Day!

Follow cycles 1, 2, and 3 four times, then follow the 20-day taper.

You must start the program 140 days prior to the race date.

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3 thoughts on “The Perfect 10 Marathon For Newbies

  1. […] The Perfect 10 Marathon […]

  2. lani says:

    his is probably a stupid question, but when doing the repeats is it cycle 1, 2, 3 repeated sequentially or cycle 1 three times then cycle 2 three times etc?

  3. aceamato says:

    Lani –
    you would cycle by doing cycle one for ten days, followed by 2 for ten days then 3 for 10 days. then repeat this order 3 more times.

    the taper will be your favorite. also, note you can modify this as you wish, but if you can withstand this workout schedule, or a similar one, you will have no problem with the race you choose.

    often it is a little too easy to make ur own schedule and modify it based on how you feel. let us know if you have any other questions.

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