(Source: Athens Classic)

The following program seems to be plausible, for those who are
seriously considering running his / her first marathon:

_________________________________________

Without question, the most important area one should focus on,
prior to beginning marathon training, is to safely build a kilometer
base. I really believe that one should be running four to five times
a week with a minimum of 40km per week before considering training
for a marathon.

From that point, long run and weekly kilometers can be added in small
increments.

Do not increase either your weekly kilometers or long run kilometers
by more than 10 percent a week. Doing so, greatly increases the
chances of incurring an injury, thereby delaying or stopping your
training all together.

Have a look to the kilometer build up schedule to find the level of
training most closely fits your present training volume.

MARATHON TRAINING SCHEDULE (WEEK1-19)
Kilometer Buildup Schedule (Schedule I Metric)
Week# Sun. Mon. Tue. Wed. Thu. Fri. Sat. Total
1 6.5 Rest 5 Rest 6.5 Rest 5 23
2 6.5 Rest 6.5 Rest 6.5 Rest 5 24.5
4 5 Rest 5 Rest 5 Rest 5 20
5 8 Rest 5 5 5 Rest 5 28
6 9.5 Rest 5 5 5 Rest 5 29.5
7 9.5 Rest 5 6.5 5 Rest 6.5 32.5
8 5 Rest 6.5 Rest 5 Rest 5 21.5
9 11 Rest 5 8 6.5 Rest 5 35.5
10 11 Rest 6.5 8 6.5 Rest 6.5 38.5
11 13 Rest 6.5 9.5 6.5 Rest 6.5 42
12 6.5 Rest 5 Rest 6.5 Rest 6.5 24.5
13 13 Rest 8 9.5 8 Rest 6.5 45
14 14.5 Rest 8 8 9.5 Rest 6.5 46.5
15 14.5 Rest 8 11 9.5 Rest 8 51
16 8 Rest 6.5 Rest 6.5 Rest 6.5 26.5
17 16 Rest 9.5 13 9.5 Rest 6.5 54.5
18 16 Rest 9.5 13 11 Rest 6.5 56
19 9.5 Rest 6.5 Rest 8 Rest 6.5 30.5

Finishing those 19 weeks successfully, you have now developed
a base starting from which you may now consider training for a
marathon.

Attention: Using a training schedule without basic knowledge of
training principles and injury prevention strategies, and without the
consulting of a coach can indeed be hazardous to your health.

MARATHON TRAINING SCHEDULE (WEEK 20-38)
Marathon Training Schedule (Schedule II Metric)
Week#  Sun. Mon. Tue. Wed. Thu. Fri. Sat. Total
1 16 Rest 9.5 13 9.5 Rest 6.5 54.5
2 19 Rest 9.5 13 9.5 Rest 6.5 57.5
3 9.5 Rest 6.5 Rest 6.5 Rest 6.5 29
4 22.5 Rest 9.5 13 9.5 Rest 6.5 61
5 26 Rest 9.5 13 9.5 Rest 8 66
6 29 Rest 9.5 13 9.5 Rest 8 69
7 9.5 Rest 8 Rest 8 Rest 6.5 32
8 32 Rest 8 11 9.5 Rest 6.5 67
9 22.5 Rest 9.5 13 9.5 Rest 8 62.5
10 11 Rest 8 Rest 9.5 Rest 6.5 35
11 34 Rest 8 11 9.5 Rest 6.5 69
12 22.5 Rest 9.5 13 9.5 Rest 6.5 61
13 13 Rest 9.5 Rest 9.5 Rest 6.5 38.5
14 36-37 Rest 8 11 9.5 Rest 8 72 - 73
15 19 Rest 9.5 13 9.5 Rest 6.5 57.5
16 22.5 Rest 11 Rest 8 Rest 6.5 48
17 16 Rest 10 Rest 7 Rest 3 Opt. 36
18 42.2 Rest Rest Rest Rest Rest Rest Marathon Week

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    One day we'll dance on their graves
    One day we'll sing our freedom
    One day we'll laugh in our joy
    And we'll dance

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