A sample week
Beginner marathon schedule
A first marathon is built from easy running, not from hero weeks. This sample keeps three short runs, one longer one, and enough rest that the long run is the only thing that feels long.
- Monday—
Rest
Nothing on the plan. If your legs feel heavy from last week, this is the day that fixes it.
- Tuesday30 min
Easy run
Short and conversational. You should finish wanting a little more.
- Wednesday—
Rest or a walk
A walk is fine. A second run is not the point of this week.
- Thursday35 min
Easy run with strides
Easy running, then four short relaxed strides. Fast feet, not a workout.
- Friday—
Rest
The long run is tomorrow. Keep the day ordinary.
- Saturday80 min
Long run
The week's one long run, still easy. Walk the aid-station minutes if you need them.
- Sunday25 min
Shakeout
Very easy, short. This is to loosen up, not to add fitness.
This is the shape of a week, not your plan. IronMind builds yours from your goal, your sports and the days you actually have.
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