16-week progressive training schedule to prepare for running a full marathon
Health & FitnessInitial fitness assessment
Due: Apr 19, 2025 (in 0 days)
Purchase proper running shoes and gear
Due: Apr 21, 2025 (in 2 days)
Create nutrition plan for training
Due: Apr 23, 2025 (in 4 days)
Week 1: Base building runs (3-5 miles, 4x)
Due: Apr 26, 2025 (in 7 days)
Week 2: First long run (6 miles)
Due: May 03, 2025 (in 14 days)
Week 3: Introduce tempo runs
Due: May 10, 2025 (in 21 days)
Week 4: Increase long run (8 miles)
Due: May 17, 2025 (in 28 days)
Week 5: Add strength training routine
Due: May 24, 2025 (in 35 days)
Week 6: First 10-mile long run
Due: May 31, 2025 (in 42 days)
Week 8: Half-marathon distance test
Due: Jun 14, 2025 (in 56 days)
Week 10: Hill training introduction
Due: Jun 28, 2025 (in 70 days)
Week 12: 16-mile long run
Due: Jul 12, 2025 (in 84 days)
Week 14: 20-mile long run
Due: Jul 26, 2025 (in 98 days)
Week 15: Begin tapering
Due: Aug 02, 2025 (in 105 days)
Week 16: Final preparation
Due: Aug 09, 2025 (in 112 days)
Marathon day preparation
Due: Aug 12, 2025 (in 115 days)
Using this template will create a new list with all the items shown above. You can set a custom start date for calculating due dates.