Marathon Training Schedule
Get you prepared for Marathon or Half Marathon in 26 weeks.
The recommended training schedule spans over a 26-week period, divided into six 4-week phases and a 2-week phase at the final stage. These phases alternate between the building up and recovering weeks so as to not risk you overly stressed. From phase 3 onwards, you may notice that we have included a few slots of cross-training days on alternate days.
What is cross-training?
Cross training is a type of training in sports for an athlete with a different aim or goal of preparing him or her for a particular competition. Instead of activating a certain muscle group, cross-training aims to improve the athlete’s body overall performance. It is a combination of various forms of exercises to work different parts of the body. Such activities are usually less stressful, and help to increase your strength and tolerance. They also help to increase the flow of oxygen that is necessary to your fatigue body. Examples of cross-trainings are hybrid martial arts, cycling, and swimming, pool running and hiking.
Many trainers include cross trainings from the very first week of the training program, this can be one option to keep a beginner enthusiastic and something to look forward to each week so that the weekly program is not as dry and strenuous. However, SingaporeBeginnersGuide recommends doing without cross trainings for the first 2 phases of the program and suggest replacing the slots with complete rest instead. This is because for a start for beginners, we do not want to overstress the body by packing the weeks too full of activities, but rather allow cross trainings to slowly phase in from week 9 onwards, from the point at which most beginners would have attained a certain level of stamina and lungs & hearts efficiency to take on more activities.
This beginner program aims to take a beginner through the 26 weeks of training as comfortable as possible to preparing you for the Half Marathon.
If you decide to go for a Full Marathon, the correct attitude of the individual needs to be adjusted first. We recommend all beginners to start with the half marathon programme first. The 26 weeks period of training is just a guideline, as different sports individuals possess different fitness levels and experiences.
In summary, these are the generic guidelines for a half marathon and full marathon training schedules:
First 4 weeks (Phase 1)
During this phase, you need to realize and establish the comfortable pace of ‘shuffling’ and to reaffirm on your level of commitment towards making your weekly training sessions as a major part one of your current lifestyle’s priorities.
At this point, you should not try too hard in doing too much. As your workout progresses, you will soon find it more and more challenging. There are a few things you may need to consider at this stage.
Both the walking and jogging parts need to be manageable at this point, during which you should be able to carry out a conversation, or at your talking pace. If you find yourself getting breathless, you should slow your speed down. Your long term goal is for your shuffling to be able to be transiting into a continuous jog.
You will also need to establish a routine for your training such as a regular place and time for each training session, and prioritize them. You should also be spanning your sessions evenly over a week, so that you have enough rest time in between.
As a guide, your typical routine training schedule for phase 1 should look like this:
| Nature | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Week 1 Start from basics, and building momentum & stamina | Break | Warm up doing recommended stretches, shuffle 7 to 10 minutes, jog at slow steady speed for 2 minutes, slow down to shuffling for 5 minutes, walk at normal pace for 5 minutes, repeat this for about 6 to 8 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, shuffle for 3 minutes, jog at slow steady speed for 2 minutes, slow down to shuffling for 5 minutes, walk at normal pace for 3 minutes, repeat this for about 8 times, then end the day’s run with cooling off stretching exercises. | Break | For both Half and Full Marathons: Warm up stretches, shuffle for 1 minute, jog for 2 minutes, repeat this until you cover a distance of 5 km, then end it with cooling off exercises. | Walking for 15 to 20 minutes |
| Week 2Sustaining the momentum & stamina | Break | Warm up doing recommended stretches, shuffle 5 minutes, jog at slow steady speed for 2 minutes, slow down to shuffling for 5 minutes, walk at normal pace for 5 minutes, repeat this for about 6 to 8 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, shuffle 3 minutes, jog at slow steady speed for 2 minutes, slow down to shuffling for 5 minutes, walk at normal pace for 5 minutes, repeat this for about 7 times, before ending the day’s run with cooling off stretching exercises. | Break | For both Half and Full Marathons: Warm up stretches, shuffle for 1 minute, jog for 2 minutes, repeat this until you cover a distance of 6 km, then end it with cooling off exercises. | Break |
| Week 3Sustaining strengthened stamina | Break | Warm up doing recommended stretches, shuffle 5 minutes, jog at slow steady speed for 2 minutes, slow down to shuffling for 5 minutes, walk at normal pace for 5 minutes, repeat this for about 6 to 8 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, shuffle 2 minutes, jog at slow steady speed for 2 minutes, slow down to shuffling for 5 minutes, walk at normal pace for 5 minutes, repeat this for about 6 times, before ending the day’s run with cooling off stretching exercises. | Break | For both Half and Full Marathons: Warm up stretches, shuffle for 1 minute, jog for 2 minutes, repeat this until you cover a distance of 7.5 km, then end it with cooling off exercises. | Walking for 15 to 20 minutes |
| Week 4Recovery Week | Break | Warm up doing recommended stretches, shuffle 5 minutes, jog at slow steady speed for 2 minutes, slow down to shuffling for 5 minutes, walk at normal pace for 5 minutes, repeat this for about 6 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, shuffle 2 minutes, jog at slow steady speed for 2 minutes, slow down to shuffling for 5 minutes, walk at normal pace for 5 minutes, repeat this for about 5 times, before ending the day’s run with cooling off stretching exercises. | Break | For both Half Marathon: Warm up stretches, shuffle for 1 minute, jog for 2 minutes, repeat this until you cover a distance of 5 km, then end it with cooling off exercises.For full marathon: everything remains the same except you cover 6 km. | Break |
Weeks 5 to 8 (Phase 2)
At this stage, you will need to inculcate patience in yourself and focus on your ultimate goal ahead. By now you should be feeling tired and fatigue and may experience a little ache or soreness in the muscles. Diet watching is now critical as you will not only need to prepare your physical fitness from stamina building and muscle toning, you will also need to nurture good intrinsic health from within. Pay attention to good sleeping patterns as well and get sufficient hydration.
At phase 2, you should have already established a comfortable and sustainable pace of running and its rhythm. As the jogging gets more intense, be mindful that your arm action and movement will be instrumental in helping you maintain your rhythm and pace. When running, elbows should be kept close to both sides of your torso.
Bear in mind that for long distance running, conserving energy is key. Energy efficiency is very important and this means shorter strides with minimal knee lifts. This should be a consistent technique you have mastered and continue using it.
Beginners in marathon should also remember that jogging in this instance is very different from walking. Your weight should be transmitted from mid to forefoot when you can feel the ‘bouncing’ or ‘dribbling’ effect from the ground surface, unlike walking where the main movement is through a heel-toe action.
| Nature | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Week 5 Jogging and walking, no shuffling | Break | Warm up doing recommended stretches, walk 5 minutes, jog at a slightly increased speed than last week for 3 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 9 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, walk 5 minutes, jog at a slightly increased speed than last week for 2 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 8 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up stretches, walk for 1 minute, jog for 2 minutes, repeat this until you cover a distance of 6 km for half marathon and 7 km for full marathon, and then end it with cooling off exercises. | Walking for 20 to 30 minutes |
| Week 6Sustaining the momentum & stamina | Break | Warm up doing recommended stretches, walk 5 minutes, jog at a slightly increased speed than last week for 5 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 7 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, walk 5 minutes, jog at a slightly increased speed than last week for 3 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 7 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up stretches, walk for 1 minute, jog for 3 minutes, repeat this until you cover a distance of 8 km for half marathon and 10 km for full marathon, and then end it with cooling off exercises. | Break |
| Week 7Sustaining strengthened stamina | Break | Warm up doing recommended stretches, walk 5 minutes, jog at a slightly increased speed than last week for 6 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 6 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, walk 5 minutes, jog at a slightly increased speed than last week for 4 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 6 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up stretches, walk for 1 minute, jog for 4 minutes, repeat this until you cover a distance of 10 km for half marathon and 13 km for full marathon, and then end it with cooling off exercises. | Walking for 20 to 30 minutes |
| Week 8Recovery Week | Break | Warm up doing recommended stretches, shuffle 5 minutes, jog at slow steady speed for 4 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 6 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, shuffle 2 minutes, jog at slow steady speed for 2 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 5 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up stretches, walk for 1 minute, jog for 2 minutes, repeat this until you cover a distance of 10 km for half marathon and 13 km for full marathon, and then end it with cooling off exercises. | Break |
Weeks 9 to 12 (Phase 3)
We hope by now you are prepared to be able to jog at a consistent speed for 15 minutes continuously. At this point, you will need to motivate yourself by looking forward to a major lifestyle adjustment. Through such perseverance, you may then possess a positive mind frame to continue your training journey further.
You would have already slowly adjusted to eat healthy foods and be mindful about your day to day diet. A healthy diet will give you the mental boost and confidence to counter the greater challenges ahead.
At this phase, we will be introducing cross-training slots one day in every week, replacing the past breaks that you have been enjoying as a true beginner. These target to train and improve on your flexibility of your other body parts apart from mainly your leg muscles and tendons that have been most active during your first two phases of training.
| Nature | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Week 9 Continue to build your stamina and strength | Break | Warm up doing recommended stretches, walk 5 minutes, jog at a slightly increased speed than last week for 6 minutes, slow down to walk at normal pace for 2 minutes, repeat this for about 7 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, walk 5 minutes, jog at a slightly increased speed than last week for 4 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 6 times, before ending the day’s run with cooling off stretching exercises. | Cross training | Warm up stretches, walk for 1 minute, jog for 4 minutes, repeat this until you cover a distance of 8 km for half marathon and 14.5 km for full marathon, and then end it with cooling off exercises. | Walking for 20 to 30 minutes |
| Week 10Sustaining the momentum & stamina | Break | Warm up doing recommended stretches, walk 5 minutes, jog at a slightly increased speed than last week for 8 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 4 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, walk 5 minutes, jog at a slightly increased speed than last week for 5 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 5 times, before ending the day’s run with cooling off stretching exercises. | Cross training | Warm up stretches, walk for 1 minute, jog for 5 minutes, repeat this until you cover a distance of 6.5 km for half marathon and 11 km for full marathon, and then end it with cooling off exercises. | Break |
| Week 11Sustaining strengthened stamina | Break | Warm up doing recommended stretches, walk 5 minutes, jog at a slightly increased speed than last week for 10 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 4 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, walk 5 minutes, jog at a slightly increased speed than last week for 6 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 5 times, before ending the day’s run with cooling off stretching exercises. | Cross training | Warm up stretches, walk for 1 minute, jog for 5 minutes, repeat this until you cover a distance of 10 km for half marathon and 16 km for full marathon, and then end it with cooling off exercises. | Walking for 20 to 30 minutes |
| Week 12Recovery Week | Break | Warm up doing recommended stretches, walk 5 minutes, jog at a slightly increased speed than last week for 8 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 3 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, walk 5 minutes, jog at a slightly increased speed than last week for 5 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 4 times, before ending the day’s run with cooling off stretching exercises. | Cross training | Warm up stretches, walk for 1 minute, jog for 5 minutes, repeat this until you cover a distance of 8 km for half marathon and 13 km for full marathon, and then end it with cooling off exercises. | Break |
Weeks 13 to 16 (Phase 4)
You may want to include some hills, slopes or terrains in your running schedule this time. It is an excellent way to build up your stamina and good test on your physical endurance and building of strength.
The trick is to shorten your leg strides with small and quick steps rather than taking long strides as you will realize that more effort is needed when you take longer strides. Landing is also crucial; always try to land on the balls of the feet while lifting the knee of your other leg right after and a little higher than normal. Once you master the art of going uphill with lesser effort each day, slight climbing activities like this can be a great confidence booster.
| Nature | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Week 13 Continue to build your stamina and strength | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 10 minutes, slow down to walk at normal pace for 2 minutes, repeat this for about 4 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 8 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 3 times, before ending the day’s run with cooling off stretching exercises. | Cross training | Warm up stretches, walk for 5 minute, jog for 8 minutes, repeat this until you cover a distance of 10 km for half marathon and 18 km for full marathon, and then end it with cooling off exercises. | Walking for 20 to 30 minutes |
| Week 14Recovery with moderation | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 15 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 10 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 5 times, before ending the day’s run with cooling off stretching exercises. | Cross training | Warm up stretches, walk for 5 minute, jog for 10 minutes, repeat this until you cover a distance of 8 km for half marathon and 14.5 km for full marathon, and then end it with cooling off exercises. | Break |
| Week 15Sustaining strengthened stamina | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 15 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 3 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 10 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 3 times, before ending the day’s run with cooling off stretching exercises. | Cross training | Warm up stretches, walk for 5 minute, jog for 10 minutes, repeat this until you cover a distance of 10 km for half marathon and 21 km for full marathon, and then end it with cooling off exercises. | Walking for 20 to 30 minutes |
| Week 16Recovery Week | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 15 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 10 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Cross training | Warm up stretches, walk for 5 minute, jog for 10 minutes, repeat this until you cover a distance of 6.5 km for half marathon and 13 km for full marathon, and then end it with cooling off exercises. | Break |
Weeks 17 to 20 (Phase 5)
This is the most challenging part of the program as we inject 20 to 30 minutes of continuous running or jogging into your training schedule. It is not just your stamina and strength that we are helping to build, we are also aiming to build long term, sustainable mental attitude.
This is also the most demanding phase for beginners because it is also the stage where you will begin to comprehend the physiological needs of distance training. At this point, do include variations to the kinds of surfaces you run on instead of just sticking to the bitumen pavements or roads, or asphalts. Include some variety such as terrains, trails, walks or grass paths. This will help ease your body from the pains and aches from the impact of harder tough surfaces.
| Nature | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Week 17 Continue to build your stamina and strength | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 20 minutes, slow down to walk at normal pace for 2 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 15 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Cross training | Warm up stretches, walk for 5 minute, jog for 15 minutes, repeat this until you cover a distance of 13 km for half marathon and 22.5 km for full marathon, and then end it with cooling off exercises. | Walking for 20 to 30 minutes |
| Week 18Recovery with moderation | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 20 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 15 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Cross training | Warm up stretches, walk for 5 minute, jog for 15 minutes, repeat this until you cover a distance of 8 km for half marathon and 16 km for full marathon, and then end it with cooling off exercises. | Break |
| Week 19Sustaining strengthened stamina | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 20 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 15 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Cross training | Warm up stretches, walk for 5 minutes, jog for 15 minutes, repeat this until you cover a distance of 14.5 km for half marathon and 25.5 km for full marathon, and then end it with cooling off exercises. | Walking for 20 to 30 minutes |
| Week 20Recovery Week | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 30 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 10 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Cross training | Warm up stretches, walk for 5 minutes, jog for 10 minutes, repeat this until you cover a distance of 6.5 km for half marathon and 13 km for full marathon, and then end it with cooling off exercises. | Break |
Weeks 21 to 24 (Phase 6)
You must realize by now that it is your mental strength that is persevering you on through the journey then comes your physical strength! No doubt you will experience some aches and fatigue by now however your confidence has grown much and mindset has been tuned to accept the fact that your routine of running is now part of your life.
We are now increasing your peak mileage in this phase because by pushing you to reach for your maximum mileage, you will then find your journey on to achieving your goal of long distance running a smoother one.
To prepare you better for the nearing event, you may want to carry out your training in an event-dressed rehearsal format. Map out a course with the starting point and the finishing line, over a 10 meter course. Take a look at the marathon organiser’s website and study the number of water stations they will be setting up along the marathon route. Most of such stations will include the provision of water, sports drinks or energy drinks and even fuel-supplying energy bars.
You have now alternating running stints of 10, 20, 30 minutes. The most important thing is to find out what works for you. There is no absolute right or wrong method in approaching the finishing line.
| Nature | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Week 21 Building stamina and strength with preparation for maximum mileage | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 30 minutes, slow down to walk at normal pace for 2 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 20 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Cross training | Warm up stretches, walk for 5 minute, jog for 20 minutes, repeat this until you cover a distance of 14.5 km for half marathon and 29 km for full marathon, and then end it with cooling off exercises. | Walking for 20 to 30 minutes |
| Week 22Recovery | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 15 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 30 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Cross training | Warm up stretches, walk for 5 minute, jog for 30 minutes, repeat this until you cover a distance of 8 km for half marathon and 16 km for full marathon, and then end it with cooling off exercises. | Break |
| Week 23This is your mileage at peak! | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 30 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 20 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Cross training | Warm up stretches, walk for 5 minutes, jog for 20 minutes, repeat this until you cover a distance of 18 km for half marathon and 32 km for full marathon, and then end it with cooling off exercises. | Walking for 20 to 30 minutes |
| Week 24Recovery Week | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 20 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 20 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Cross training | Warm up stretches, walk for 5 minutes, jog for 30 minutes, repeat this until you cover a distance of 13 km for half marathon and 25.5 km for full marathon, and then end it with cooling off exercises. | Break |
Weeks 25 to 26 (Phase 7)
At this point you should be focused on your last few workouts, and have all aspects of your training in place, such as diet, nutrition, hydration, physical and mental being, etc. It is not advisable to introduce any new things into this routine now.
You have had 26 weeks of physical training and mental preparation including learning to run and making it a routine pattern in your life. You should be keeping in mind the level of exhilaration you will be experience as you finally cross the finishing line!
| Week 25This is your mileage at peak! | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 30 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 15 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Cross training | Warm up stretches, walk for 5 minutes, jog for 15 minutes, repeat this until you cover a distance of 6.5 km for half marathon and 13 km for full marathon, and then end it with cooling off exercises. | Walking for 20 to 30 minutes |
| Week 26Recovery Week | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 30 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Break | Warm up doing recommended stretches, walk 5 minutes, jog for 20 minutes, slow down to walk at normal pace for 5 minutes, repeat this for about 2 times, before ending the day’s run with cooling off stretching exercises. | Cross training | This is your Event Day!Warm up: stretches and walk for 5 minutes. Jog 30 minutes, walk 1 minute, jog 20 minutes, walk 1 minute, jog 15 minutes, walk 1 minute. You may do in this sequence or a combination at random and run or walk in between as you feel to complete the half or full marathon! | Walking for 20 to 30 minutes |