Beginner Marathon Training Plan

This 18-week Beginner Marathon Training Plan has been carefully tailored for runners venturing into marathon running for the first time. Spanning four months, the plan begins with shorter, manageable runs to establish an aerobic foundation while including rest days so your body has time to rest and recuperate. As weeks pass by, the distance increases gradually, providing stamina and endurance-building runs with moderate pace runs challenging cardiovascular health. In contrast, easy runs focus on consolidating gains and creating muscle memory.

Following this schedule will prepare runners physically and psychologically for marathon-distance running. At its height, a 20-mile long run in Week 14 serves as a taster of what to expect on marathon day itself. The tapering period that follows ensures that runners arrive at the starting line feeling fresh, with legs primed for their 26.2-mile challenge. Periodic rest days and a gradual decrease in mileage as race day nears are key components of this plan, helping prevent overtraining and maximize peak performance. A final shakeout run a couple of days before marathon day keeps muscles active without creating extra stress for athletes starting on marathon running journeys. This plan offers a balanced approach combining challenge and recovery, allowing beginners to reach their marathon dreams successfully.

Remember, this plan is only meant as an approximate guide, and any individual using it should tailor it based on their needs, goals, and feedback from their body. Before beginning any fitness regimen, it would be prudent to consult a fitness professional or doctor first.

 

Beginner Marathon Training Plan

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 3 miles easy run Rest 3 miles easy run Rest 4 miles easy run 6 miles long run
2 Rest 3 miles easy run 4 miles at moderate pace 3 miles easy run Rest 5 miles easy run 7 miles long run
3 Rest 3 miles easy run 5 miles at moderate pace 3 miles easy run Rest 5 miles easy run 8 miles long run
4 Rest 4 miles easy run 5 miles at moderate pace 4 miles easy run Rest 6 miles easy run 9 miles long run
5 Rest 4 miles easy run 6 miles at moderate pace 4 miles easy run Rest 7 miles easy run 10 miles long run
6 Rest 4 miles easy run 6 miles at moderate pace 4 miles easy run Rest 8 miles easy run 11 miles long run
7 Rest 5 miles easy run 7 miles at moderate pace 5 miles easy run Rest 8 miles easy run 12 miles long run
8 Rest 5 miles easy run 7 miles at moderate pace 5 miles easy run Rest 9 miles easy run 14 miles long run
9 Rest 5 miles easy run 8 miles at moderate pace 5 miles easy run Rest 10 miles easy run 15 miles long run
10 Rest 6 miles easy run 8 miles at moderate pace 6 miles easy run Rest 10 miles easy run 16 miles long run
11 Rest 6 miles easy run 8 miles at moderate pace 6 miles easy run Rest 11 miles easy run 17 miles long run
12 Rest 6 miles easy run 9 miles at moderate pace 6 miles easy run Rest 11 miles easy run 18 miles long run
13 Rest 6 miles easy run 9 miles at moderate pace 6 miles easy run Rest 12 miles easy run 19 miles long run
14 Rest 7 miles easy run 9 miles at moderate pace 7 miles easy run Rest 12 miles easy run 20 miles long run
15 Rest 7 miles easy run 10 miles at moderate pace 7 miles easy run Rest 13 miles easy run Rest
16 Rest 7 miles easy run 10 miles at moderate pace 7 miles easy run Rest 8 miles easy run 12 miles long run
17 Rest 5 miles easy run 6 miles at moderate pace 5 miles easy run Rest 8 miles easy run 8 miles long run
18 Rest 4 miles easy run 5 miles at moderate pace 4 miles easy run Rest 3 miles shakeout run Marathon Day