Training Plans

Beginners Marathon Training Plan

Runners Tip: Take each day as it comes. Listen to your body.

WeekSunMonTuesWedThuFriSatTotal
Week 18 miles easyRest10 minutes easy / 10 minutes tempo / 10 minutes easyRest6 miles easyRest5 miles easy23
Week 29 miles easyRest10 minutes easy / 15 minutes fartlek / 10 minutes easyRest6 miles easyRest5 miles easy24
Week 310 miles easyRest10 minutes easy / 10 x 1 minute with 1 minute recovery between / 10 minutes easyRest7 miles easyRest5 miles easy26
Week 411 miles easyRest10 minutes easy / 15 minutes tempo / 10 minutes easyRest7 miles easyRest5 miles easy27
Week 512 miles easyRest10 minutes easy / 20 minutes fartlek / 10 minutes easyRest8 miles easyRest6 miles easy31
Week 613 miles easyRest10 minutes easy / 10 x 1 minute with 1 minute recovery between / 10 minutes easyRest8 miles easyRest6 miles easy31
Week 714 miles easyRest10 minutes easy / 20 minutes tempo / 10 minutes easyRest8 miles easyRest6 miles easy33
Week 815 miles easyRest10 minutes easy / 20 minutes fartlek / 10 minutes easyRest9 miles easyRest6 miles easy35
Week 916 miles easyRest10 minutes easy / 10 x 1 minute with 1 minute recovery between / 10 minutes easyRest9 miles easyRest6 miles easy35
Week 1017 miles easyRest10 minutes easy / 25 minutes tempo / 10 minutes easyRest9 miles easyRest7 miles easy38
Week 1118 miles easyRest10 minutes easy / 25 minutes fartlek / 10 minutes easyRest10 miles easyRest7 miles easy40
Week 1219 miles easyRest10 minutes easy / 10 x 1 minute with 1 minute recovery between / 10 minutes easyRest10 miles easyRest7 miles easy40
Week 1320 miles easyRest10 minutes easy / 30 minutes tempo / 10 minutes easyRest10 miles easyRest7 miles easy43
Week 1420 miles easyRest10 minutes easy / 15 minutes fartlek / 10 minutes easyRest7 miles easyRest5 miles easy36
Week 1510 miles easyRest10 minutes easy / 6 x 1 minute with 1 minute recovery between / 10 minutes easyRest6 miles easyRest4 miles easy23