Cape Cod Marathon
Sunday October 30, 2016
Level 1 Marathon Training Plan
Will the Cape Cod Marathon be your first marathon? Can you run 3-5 miles? Have you been running
consistently 3x per week for at least 6 weeks? This plan was designed for YOU with the first time
marathoner in mind. Coach Jen’s Level 1 Marathon Training Plan is based on a 3x per week running
schedule with an optional 4th run. You will gradually build on your long run with the goal of completing
the 26.2 distance on October 30th!
For a more personalized training plan, email Coach Jen: [email protected].
Monday
Tuesday
Wednesday
Week 1
(7/11-7/17)
3 miles
Rest
3 miles
3 miles
Rest
3 miles
4 miles
Rest
3 miles
4 miles
Rest
3 miles
4 miles
Rest
4 miles
3 miles
Rest
3 miles
Week 2
(7/18-7/24)
Week 3
(7/25-7/31)
Week 4
(8/1-8/7)
Week 5
(8/8-8/14)
Week 6
(8/15-8/21)
Thursday
3 miles
(optional) or
cross train
3 miles
(optional) or
cross train
3 miles
(optional) or
cross train
3 miles
(optional) or
cross train
3 miles
(optional) or
cross train
3 miles
(optional) or
cross train
Friday
Saturday
Sunday
Rest
6 miles
Rest
Rest
7 miles
Rest
Rest
8 miles
Rest
Rest
10 miles
Rest
Rest
8 miles
Rest
Rest
12 miles
Rest
www.capecodrehab.com
Monday
Tuesday
Wednesday
Week 7
(8/22-8/28)
4 miles
Rest
3 miles
4 miles
Rest
4 miles
5 miles
Rest
3 miles
4 miles
Rest
4 miles
5 miles
Rest
3 miles
4 miles
Rest
4 miles
5 miles
Rest
3 miles
4 miles
Rest
3 miles
3 miles
Rest
3 miles
Week 8
(8/29-9/4)
Week 9
(9/5-9/11)
Week 10
(9/12-9/18)
Week 11
(9/19-9/25)
Week 12
(9/26-10/2)
Week 13
(10/3-10/9)
Week 14
(10/10-10/16)
Week 15
(10/17-10/23)
Thursday
3 miles
(optional) or
cross train
3 miles
(optional) or
cross train
3 miles
(optional) or
cross train
3 miles
(optional) or
cross train
3 miles
(optional) or
cross train
3 miles
(optional) or
cross train
3 miles
(optional) or
cross train
3 miles
(optional) or
cross train
3 miles
(optional) or
cross train
Friday
Saturday
Sunday
Rest
14 miles
Rest
Rest
10 miles
Rest
Rest
16 miles
Rest
Rest
12 miles
Rest
Rest
18 miles
Rest
Rest
10 miles
Rest
Rest
20 miles
Rest
Rest
12 miles
Rest
Rest
8 miles
Rest
Rest
Cape Cod
Marathon
26.2 miles!
Week 16
(10/24-10/30)
3 miles
Rest
Rest
3 miles
Rest
www.capecodrehab.com