Here is the 18 weeks training plan which I plan to follow for running a marathon by Dec 4, 2005. The plan has been developed by Hal Higdon, the details of which you may find in the book “Marathon: The Ultimate Training Guide”
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
| Aug 01 | 18 | rest | 5 | 5 | 5 | rest | 10 | cross |
| 08 | 17 | rest | 5 | 5 | 5 | rest | 11 | cross |
| 15 | 16 | rest | 5 | 6 | 5 | rest | 8 | cross |
| 22 | 15 | rest | 5 | 6 | 5 | rest | 14 | cross |
| 29 | 14 | rest | 5 | 7 | 5 | rest | 16 | cross |
| Sep 05 | 13 | rest | 5 | 8 | 5 | rest | 11 | cross |
| 12 | 12 | rest | 5 | 9 | 5 | rest | 19 | cross |
| 19 | 11 | rest | 5 | 10 | 5 | rest | 21 | cross |
| 26 | 10 | rest | 5 | 11 | 6 | rest | 16 | cross |
| Oct 03 | 09 | rest | 5 | 11 | 6 | rest | 24 | cross |
| 10 | 08 | rest | 6 | 12 | 6 | rest | 26 | cross |
| 17 | 07 | rest | 6 | 13 | 7 | rest | 19 | cross |
| 24 | 06 | rest | 6 | 14 | 8 | rest | 29 | cross |
| 31 | 05 | rest | 7 | 15 | 8 | rest | 23 | cross |
| Nov 07 | 04 | rest | 8 | 16 | 7 | rest | 32 | cross |
| 14 | 03 | rest | 8 | 13 | 6 | rest | 19 | cross |
| 21 | 02 | rest | 6 | 10 | 5 | rest | 13 | cross |
| 28 | 01 | rest | 5 | 6 | 3 | rest | – | race |