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Run or walk in the Second Annual Accra International Marathon to keep Africa Alive!

28 September, 2008

 

AIM 2007 marathoners

 

Check out more photos from the First Annual Accra International Marathon in the Photo Gallery

 

[switch to half-marathon training schedule]

TRAINING

Suggested training guide for first-time marathon runners. This training program is an 18-week marathon-training schedule for runners who can run about five to six miles at the commencement of training.

Week Mon Tue Wed Thur Fri Sat Sun
1 rest 3 mi 3 mi 3 mi rest 6 mi x-trng
2 rest 3 mi 3 mi 3 mi rest 7 mi x-trng
3 rest 3 mi 4 mi 3 mi rest 5 mi x-trng
4 rest 3 mi 4 mi 3 mi rest 9 mi x-trng
5 rest 3 mi 5 mi 3 mi rest 10 mi x-trng
6 rest 3 mi 5 mi 3 mi rest 7 mi x-trng
7 rest 3 mi 6 mi 3 mi rest 12 mi x-trng
8 rest 3 mi 6 mi 3 mi rest 13 mi x-trng
9 rest 3 mi 7 mi 4 mi rest 10 mi x-trng
10 rest 3 mi 7 mi 4 mi rest 15 mi x-trng
11 rest 4 mi 8 mi 4 mi rest 16mi x-trng
12 rest 4 mi 8 mi 5 mi rest 12 mi x-trng
13 rest 4 mi 9 mi 5 mi rest 18 mi x-trng
14 rest 5 mi 9 mi 5 mi rest 14 mi x-trng
15 rest 5 mi 10 mi 5 mi rest 20 mi x-trng
16 rest 5 mi 8 mi 4 mi rest 12 mi x-trng
17 rest 4 mi 6 mi 3 mi rest 8 mi x-trng
18 rest 3 mi 4 mi 2 mi rest rest AIM

View the half-marathon training schedule