Week by week, you will gradually progress your mileage from a 5 mile run to running 20 miles in preparation for the race. The key is in the recipe that includes a perfect blend of running easy days, long endurance runs, cross-training and rest.
The Beginning Marathon Training Program includes four runs per week. The program also includes optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.
The Beginner or First-Timer Marathon Program is a perfect strategy for those who have been running 3-5 miles comfortably 3-4 times per week for at least six months. If you are running less, that is okay! Consider the Run-Walk Program for the marathon.