The following is a sample marathon training schedule which could be used
as advanced training for the Bataan Memorial Death March.
Source - Duke City Marathon Schedule
| Week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
| Day 1 | 4 | 4 | 5 | 5 | 6 | 6 | 5 | 5 | 9 | 10 | 10 | 7 |
| Day 2 | 3 | 4 | 3 | 5 | 4 | 5 | 5 | 6 | 7 | 7 | 6 | 6 |
| Day 3* | I | I | I | I | I | I | I | I | I | I | I | R |
| Day 4 | 4 | 5 | 4 | 6 | 6 | 6 | 6 | 6 | 7 | 8 | 6 | 4 |
| Day 5 | 2 | 3 | 3 | 3 | 8 | 10 | 11 | 7 | 10 | 12 | 10 | 2 |
| Day 6 | R | R | R | R | R | R | R | R | R | R | R | R |
| Day 7 | 7 | 7 | 10 | 10 | 12 | 12 | 14 | 16 | 18 | 20 | 12 | RD |
| Total Miles | 24¾ | 27¾ | 30¾ | 34¾ | 41 | 44 | 48½ | 47½ | 56¾ | 62¾ | 44 | 19+ |
*1½ Mile Warm Up and Warm Down I = Interval Training R = Rest
Phase 1: (Weeks 1-4) This phase of training assumes that you have reached the four-mile per day level. First-time marathoners should build up to this goal with at least six months of running experience. The secret to successfully completing Phase 1 is learning to run at a consistent pace that will allow you to complete the marathon.
Phase 2: (Weeks 5-8) In Phase 2 you will experience a progressive increase in the mileage, interval workout and training time.
Phase 3: (Weeks 9-12) Phase 3 leads you to a long run of 20 miles, increasing your confidence in performing long distance and increased intervals. Runs of diminishing distance in the 10 days immediately preceding the event allows you to build strength and rest for race day.
Wednesday Interval Training Schedule: Always begin with an easy mile and half jog, stretching exercises and end with a mile and a half easy jog.
Weeks 1 and 2: 4 x 440 with a 440 jog between for full
recovery at 65% effort.
Weeks 3 and 4: 6 x 440 with a 440 jog between and decreasing jog
time in week 4.
Weeks 5 and 6: 3 x 880 with a 440 jog between and full recover,
still at 65% effort.
Weeks 7 and 8: 5 x 880 with a 440 jog between and decreased jog
time in week 8 at 75% effort.
Week 9: 3 x 1320 with a 440 jog between for full recovery at 75%
effort.
Week 10: 6 x 440 with a 440 jog between and decreasing jog time at
75% effort.
Week 11: Fast tempo Fartlek for 25-30 minutes.
Fartlek is a Swedish word for speed play. Accelerate when you feel
good, then jog easily repeat for duration of workout.