An Endurance Athlete's Logs, Information, Race Schedule and Reports: Marathon Training Program for First Timers

The following Marathon Training Program for first timers is intended for those people who have been running for about year or can run comfortably between 3 and 5 miles. You should be able to run 4 times a week getting about 15 miles a week on average. It is entirely possible to run a Marathon without the prerequisites identified above, but the higher your base fitness now the less risk of injury (easier on the body) you will have following this 15 Week Program. The program is broken into six blocks, the first four blocks are 3 weeks, the fifth block is 2 weeks and the last block is 1 week i.e. race week.

A few points before we get started:

The key to any Marathon Training Program is the Long Run, do not cheat the long runs;
Every third week will be a recovery week, the weekly long run volume will be stepped down;
Rest is important, rest on your rest days, and if you are tired on a planned run day...rest!;
Your pace during your runs should be aerobic i.e. you should be able to hold a conversation. If you notice that on your long runs near the end you are focusing on just putting one foot in front of the other to get through it, start the next long run slower. Its not pace that is important its distance;
Consistency is key, during this program other life commitments will take priority, it is a fact...rest easy it is OK...you will probably benefit from the slight break. Don't let it go to long though...try to maintain a consistency of training;
During runs if you feel like you need to take a walk break, then take a walk break. I bet near the end of the program these become fewer then at the beginning of the program;
Don't be slave to the program, if you feel tired rest, if you want to swap days like Saturday long run to Sunday do it! If you feel three days in a row are to much, shift things around..maybe take Wednesdays off every other week, your choice, do what works best for you....remember this program is just a guide. Having said that, I would not build weekly mileage any faster that what is suggested here...trust me on this one...this is pushing it already.
This is a lot of running volume, there is risk of over use injury. It takes literally years to build durability in your legs to be injury free...use at your own risk...if you make out with no injuries....good on ya! Your tough and tell all your friends your tough.

Lets get you started:

Block #1 - Includes training details for Week #1, #2, and #3