Gunsan Wolmyeong Stadium
April 14, 2019 AM 08:00

2019 Gunsan Marathon http://www.smgmarathon.com/

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A 24-week training program for beginners aiming to complete a full marathon (for beginners)


24 week training program.
This is the beginners’ schedule planned step by step for full marathon.
You need to work out aiming at 10km for 8 weeks, and also work out aiming at half course for the next 8 weeks.
For the last 8 weeks, you exercise for full marathon course.
This is suitable for runners who challenge a full course for the first time, so they can be trained without any time
This program displays the mount of training time, not distance.
For detailed terminology for training, see [Glossary] below.

10km Training Program (For finish of goal)

Week Day Training Program
1Week Mon Rest
Tue Jogging 15minutes, Walk 5minutes, Jogging 10minutes
Wed Jogging 15minutes
Thu Jogging 10minutes, Walk 10minutes, Jogging 5minutes
Fri Rest
Sat Jogging 15minutes (You need a rest when you feel tired)
Sun Jogging 20minutes
2Week Mon Rest
Tue Jogging 15minutes, Walk 10minutes, Jogging 10minutes
Wed Jogging 15minutes
Thu Jogging 15minutes, Walk 5minutes, Jogging 15minutes
Fri Rest
Sat Jogging 20minutes (You need a rest when you feel tired)
Sun Jogging 30minutes
3Week Mon Rest
Tue Jogging 15minutes, Run 8minutes, Jogging 15minutes
Wed Jogging 20minutes
Thu Jogging 10minutes, Run 5minutes, Jogging 15minutes
Fri Rest
Sat Jogging 15minutes (You need a rest when you feel tired)
Sun Jogging 40minutes
4Week Mon Rest
Tue Jogging 10minutes, Run 10minutes, Walk 5minutes, Run 5minutes,
Jogging 10minutes
Wed Jogging 20minutes
Thu Jogging 15minutes, Run 10minutes, Jogging 20minutes
Fri Rest
Sat Jogging 25minutes (You need a rest when you feel tired)
Sun Jogging 40minutes
5Week Mon Rest
Tue Jogging 15minutes, Run 10minutes, Walk 5minutes, Jogging 15minutes,
Run 10minutes, Walk 5minutes, Jogging 15minutes
Wed Jogging 30minutes
Thu Jogging 5minutes, Run 10minutes, Jogging 5minutes, Run 5minutes,
Jogging 15minutes
Fri Rest
Sat Jogging 25minutes (You need a rest when you feel tired)
Sun Jogging 40minutes
6Week Mon Rest
Tue Jogging 10minutes, Run 10minutes, Jogging 10minutes, Run 10minutes,
Jogging 15minutes, Run 5minutes, Jogging 20minutes
Wed Jogging 30minutes
Thu Jogging 5minutes, Run 10minutes, Jogging 5minutes, Run 10minutes,
Jogging 20minutes
Fri Rest
Sat Jogging 40minutes (You need a rest when you feel tired)
Sun Jogging 40minutes
7Week Mon Rest
Tue Jogging 5minutes, Run 15minutes, Jogging 20minutes, Run 5minutes,
Jogging 10minutes, Run 5minutes, Jogging 20minutes
Wed Jogging 30minutes
Thu Jogging 5minutes, Run 15minutes, Jogging 15minutes, Run 10minutes,
Jogging 20minutes, Run 5minutes, Jogging 15minutes
Fri Rest
Sat Jogging 35minutes (You need a rest when you feel tired)
Sun Jogging 40minutes
8Week Mon Rest
Tue Jogging 10minutes, Run 15minutes, Jogging 20minutes, Run 15minutes,
Walk 5minutes, Jogging 25minutes
Wed Jogging 30minutes
Thu Rest
Fri Jogging 30minutes
Sat Rest
Sun Take part in 10km

Half-marathon Trainining Program (For finish of goal)

Week Day Training Program
9Week Mon Rest
Tue Jogging 10minutes, Run 20minutes, Walk 10minutes, Jogging 25minutes,
Run 10minutes, Walk 3minutes, Jogging 25minutes
Wed Jogging 25minutes
Thu Jogging 15minutes, Run 15minutes, Jogging 15minutes, Run 15minutes,
Walk 5minutes, Jogging 10minutes, Run 5minutes, Jogging 15minutes
Fri Rest
Sat Jogging 25minutes (You need a rest when you feel tired)
Sun Jogging 70minutes
10Week Mon Rest
Tue Jogging 10minutes, Run 10minutes, Jogging 15minutes, Run 10minutes,
Jogging 20minutes, Run 10minutes, Walk 3minutes, Jogging 25minutes
Wed Jogging 30minutes
Thu Jogging 15minutes, Run 10minutes, Jogging 45minutes
Fri Rest
Sat Jogging 25minutes (You need a rest when you feel tired)
Sun Jogging 5minutes, Run 15minutes, Walk 3minutes, Run 5minutes, Walk 3minutes, Jogging 60minutes
11Week Mon Rest
Tue Jogging 20minutes, Run 20minutes, Walk 3minutes, Run 10minutes, Walk 3minutes, Jogging 40minutes
Wed Jogging 25minutes
Thu Jogging 10minutes, Run 10minutes, Jogging 20minutes, Run 5minutes,
Jogging 20minutes
Fri Rest
Sat Jogging 25minutes (You need a rest when you feel tired)
Sun Jogging 25minutes, Run 10minutes, Jogging 25minutes, Run 5minutes,
Jogging 35minutes, Run 10minutes, Jogging 30minutes, Run 5minutes,
Walk 3minutes, Jogging 20minutes
12Week Mon Rest
Tue Jogging 10minutes, Run 10minutes,Jogging 30minutes
Wed Jogging 15minutes, Walk 5minutes, Jogging 10minutes
(You need a rest when you feel tired)
Thu Jogging 60minutes
Fri Rest
Sat Jogging 15minutes
Sun Take part in 10km
13Week Mon Rest
Tue Jogging 45minutes
Wed Jogging 30minutes
Thu Jogging 60minutes
Fri Rest
Sat Jogging 30minutes (You need a rest when you feel tired)
Sun Jogging 70minutes
14Week Mon Rest
Tue Jogging 30minutes, Walk 5minutes, Run 10minutes, Jogging 10minutes
Wed Jogging 30minutes
Thu Jogging 10minutes, Run 10minutes, Jogging 30minutes, Run 15minutes,
Jogging 45minutes
Fri Rest
Sat Jogging 10minutes, Run 15minutes, Jogging 20minutes, Run 10minutes,
Jogging 20minutes (You need a rest when you feel tired)
Sun Jogging 80minutes
15Week Mon Rest
Tue (Jogging 20minutes,Run 10minutes,Walk 5minutes x 3set) repetition
Wed Jogging 15minutes (You need a rest when you feel tired)
Thu Jogging 10minutes, Run 10minutes, Jogging 40minutes, Walk 10minutes,
Jogging 5minutes, Run 5minutes, Jogging 10minutes
Fri Rest
Sat Jogging 10minutes,Walk 10minutes (You need a rest when you feel tired)
Sun Jogging 90minutes
16Week Mon Rest
Tue Jogging 20minutes, Run 15minutes, Walk 10minutes, Run 20minutes,
Jogging 15minutes, Run 15minutes, Walk 5minutes, Jogging 10minutes
Wed Jogging 40minutes
Thu Jogging 20minutes, Walk 10minutes
Fri Rest
Sat Run 10minutes
Sun Take part in Half marathon

Full course Training Program (For finish of goal)

* If you train half marathon as your goal for last 8 weeks, this is a program for full course for 8 weeks.

Week Day Training Program
17Week Mon Rest
Tue Jogging 5minutes, Run 15minutes, Jogging 30minutes
Wed Jogging 40minutes
Thu Jogging 60minutes
Fri Rest
Sat Jogging 40minutes (You need a rest when you feel tired)
Sun Jogging 15minutes, Run 10minutes, Jogging 100minutes
18Week Mon Rest
Tue Jogging 45minutes
Wed Jogging 25minutes
Thu Jogging 60minutes
Fri Rest
Sat Jogging 30minutes (You need a rest when you feel tired)
Sun Jogging150 - 180minutes
19Week Mon Rest
Tue Jogging 10minutes, Run 10minutes, Jogging 20minutes, Run 10minutes,
Jogging 60minutes
Wed Jogging 30minutes
Thu Jogging 20minutes, Run 5minutes, Jogging 35minutes
Fri Rest
Sat Jogging 10minutes, Competitions pace 10minutes, Jogging 10minutes
Sun Take part in Half marathon
20Week Mon Rest
Tue Jogging 60minutes
Wed Jogging 15minutes, Walk 10minutes, Jogging 10minutes
Thu Jogging 10minutes, Run 10minutes, Jogging 10minutes
Fri Rest
Sat Jogging 30minutes, Walk 10minutes (You need a rest when you feel tired)
Sun Jogging 60minutes, Walk 15minutes, Jogging 60minutes, Walk 15minutes,
Jogging 60minutes, Walk 30minutes
21Week Mon Rest
Tue Jogging 10minutes, Run 10minutes, Jogging 25minutes
Wed Jogging 40minutes
Thu (Jogging 5minutes, Run 5minutes, Speed runing 30초, Walk 3minutes) x 4set repetition
Fri Rest
Sat Jogging 45minutes (You need a rest when you feel tired)
Sun Jogging 60minutes, Walk 15minutes, Jogging 60minutes, Walk 15minutes,
Jogging 30minutes
22Week Mon Rest
Tue Jogging 60minutes
Wed Jogging 30minutes
Thu Jogging 60minutes
Fri Rest
Sat Jogging 30minutes (You need a rest when you feel tired)
Sun Jogging 60minutes, Walk 15minutes, Jogging 60minutes, Walk 15minutes,
Jogging 30minutes
23Week Mon Rest
Tue Jogging 90minutes
Wed Jogging 40minutes
Thu (Jogging 10minutes, Run 10minutes, Jogging 15minutes, Run 15minutes,
Walk 3minutes) x 3set repetition
Fri Rest
Sat Jogging 30minutes (You need a rest when you feel tired)
Sun Jogging 60minutes, Walk 15minutes, Jogging 60minutes, Walk 15minutes
24Week Mon Rest
Tue Jogging 45minutes
Wed Jogging 20minutes
Thu Jogging 40minutes
Fri Rest
Sat Rest
Sun Take part in Full course the first time.
* Glossography
   -Walk : Walk is break of run's the steps. So you have to walk fast.
    If you walk slowly, you pay attention to falling the effects of exercise.
   -Run : Slow ruuning pace by intensity of 70% maximal heart rate
   -Jogging : Slow ruuning pace by intensity of 60% maximal heart rate
* Apply this contents of exercise everyday
   1. Warm-up  2. Stretch   3. Breathing 

Jeonbuk-do Gunsan-city, 281, 2nd floor (Sejong-dong, Wolmyeong baseball field) / Gunsan City sports club Representative: Kang Im-Joon
operator: 401-82-60532
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