This planning is directed those persons who have never traversed a marathon and who scarcely are experienced at the world of the races. The purpose is that any person could finish the marathon in less than five hours and a half. This supposes running to a pace of 7 minutes and 49 seconds.It is important to know that with this plan it will never be possible try to finish the marathon and below 5 hours
R = RUN   W = WALK

	1ª WEEK	2ª WEEK	3ª WEEK
MONDAY	rest	rest	4W+15R+2W+15R+4W
TUESDAY	4W+10R+3W+15R+4W	4W+12R+3W+15R+4W	rest
WEDNESDAY	rest	rest	4W+15R+3W+20R+4W
THURSDAY	rest	rest	rest
FRIDAY	4W+12R+3W+15R+4W	4W+14R+3W+18R+4W	3W+15R+2W+10R+1W
SATURDAY	rest	rest	rest
SUNDAY	4W+14R+2W+ 20R+2W+5R+3W	3W+15R+2W+ 20R+2W+10R+3W	2W+20R+1W+ 20R+1W+15R+1W

	4ª WEEK	5ª WEEK	6ª WEEK
MONDAY	3W+18R+1W+20R+3W	3W+20R+1W+22R+3W	2W+22R+1W+25R+3W
TUESDAY	rest	rest	rest
WEDNESDAY	4W+20R+3W+ 20R+4W	4W+20R+3W+ 20R+1W+18R+4W	3W+25R+3W+ 25R+2W+10R+5W
THURSDAY	rest	rest	rest
FRIDAY	3W+15R+1W+ 12R+1ª+12R+1W	3W+25R+1W +20R+1W	3W+35R+1W
SATURDAY	rest	rest	rest
SUNDAY	1W+25R+1W+ 25R+1W+20R+1W	1W+25R+1W+ 35R+1W+20R+1W	1W+30R+2W+ 40R+1W+10R+1W

	7ª WEEK	8ª WEEK	9ª WEEK
MONDAY	2W+30R+1W+25R+3W	2W+30R+1W+30R+3W	2W+40R+1W+25R+3W
TUESDAY	rest	rest	rest
WEDNESDAY	3W+30R+3W+ 20R+2W+10R+5W	3W+30R+3W+ 25R+2W+10R+5W	3W+35R+3W+ 25R+2W+5R+5W
THURSDAY	rest	rest	rest
FRIDAY	3W+40R+1W	3W+45R+1W	3W+45R+1W
SATURDAY	rest	rest	rest
SUNDAY	1W+30R+2W+ 45R+1W+10R+1W	1W+35R+2W+ 40R+1W+15R+1W	1W+40R+2W+ 40R+1W+10R+1W

	10ª WEEK	11ª WEEK	12ª WEEK
MONDAY	2W+60R+1W	2W+60R+1W	2W+45R+1W
TUESDAY	rest	rest	rest
WEDNESDAY	3W+60R+2W	3W+65R+2W	3W+40R+2W
THURSDAY	rest	rest	rest
FRIDAY	3W+45R+1W	3W+45R+1W	3W+25R+1W
SATURDAY	rest	rest	rest
SUNDAY	1W+80R+1W	1W+85R+1W	MARATHON

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