MARATHON TRAINING SCHEDULES
Marathon Training Plan: Beginner/Senior Friendly
This marathon training schedule is designed for first-time runners, seniors, or athletes seeking a gentle, low-intensity approach to marathon preparation. With minimal high-intensity work (approximately 5% of total training), this plan prioritizes steady, sustainable progress and injury prevention.
Key Features:
- Extremely gradual mileage buildup
- Low-impact training techniques
- Emphasis on consistent, comfortable pace
- Minimal risk of overexertion
- Suitable for older athletes or those new to long-distance running
Recommended for runners who want a conservative, safe approach to marathon training that respects individual fitness limitations and promotes long-term health.
Down below is a preview of the first page of the Level 1 Marathon Training Schedule PDF. Click the blue button to down load full PDF.
TRAINING TOOLS
Use the following calculator to estimate the pace for a variety of activities, including running, walking, and biking. The calculator can also be used to estimate the time taken or distance traveled with a given pace and time or distance.
KEY TO AGE-GRADED PERFORMANCE SCORES 100 + National class 90-99 Local elite 80-89 Local competitor 70-79 Above average 50-69 Near average 40-49 Below average 30-39 Walker or Novice
