We don’t have to tell you that running a marathon isn’t a joke. Even the most experienced runners find the distance and amount of training required to be excruciating.

If you’re looking to run a marathon you should know the worst thing you can possibly do is jump out of bed and run as far as you can to start training. You’ll be burned out both mentally and physically before you’re first training run is even complete.

Here is a simple marathon training program. Make sure to talk to a doctor first to see if training for a marathon is something you should even attempt.

Day 1:  3-Mile Run
Make sure to keep a nice, easy pace. Don’t over do it.

Day 2:  Rest
Marathons aren’t won by out training the field. They’re won by training smart. Be smart and take the day to rest!

Day 3:  Short Run
Go a little faster and harder than your Day 1 run.

Day 4:  Rest
(See Day 2)

Day 5:  3-Mile Run
Repeat the same run you took on Day 1. Try mixing the route up a bit to avoid boredom.

Day 6:  Non-Impact Cardio Work
By this point, you’ve worked your legs a lot and should rest them up. But you need to get some more cardio in to increase your stamina. Try swimming some laps in the pool or hitting a heavy bag to switch things up.

Day 7:
Rest

For experienced runners, three miles may be too short to begin with. Bump it up to five if you wish. Increase your total miles by 10% every week to increase your stamina and strength. For example, if you ran 10 miles in your first week, run 11 the next. Then increase by 10% again. This routine will help you get stronger and stronger and you’ll be ready for that marathon in no time!