This simple 22-week beginner marathon training schedule (see below) gives runners two more training weeks than the 20-week marathon program for beginners. It’s perfect for first-time marathoners who are nervous about the race and want plenty of time to get ready.
To start this schedule, it’s recommended that you have been running regularly for at least six months and are able to run at least 3 miles. Make sure you’re ready to take on the challenge by asking yourself these questions and considering these things to know before running a marathon.
If you haven’t had a recent physical, get cleared by your doctor before you start marathon training.
Getting Started With Marathon Training
Below are descriptions of what to expect and what to do each week during your training.
Easy Pace (EP) Runs: Run your designated mileage at an easy, conversational pace. Your long runs (LR) should also be done at this pace. Use your breathing as your guide. You should be able to breathe easily. If you feel your breathing getting out of control, slow the pace. Use a run/walk strategy if you need to take walk breaks.
Cross-training (CT): Cross-training can be walking, biking, swimming, or any other activity (other than running) that you enjoy. Marathoners-in-training benefit from strength-training, so try to work at least one or two strength-training sessions into your weekly training. When your schedule calls for cross-training, do your activity at a moderate level for 30 to 45 minutes.
Marathon pace (MP) run: When you have to do a marathon pace (MP) run, run the number of miles at your anticipated marathon pace. Run the remaining mileage at your regular easy run pace. Here’s how to estimate your marathon time if you’re not sure.
Rest days: Rest is critical to your recovery and injury prevention efforts, so don’t assume you’ll get fitter even faster by running on rest days. It’s important that you build your mileage gradually so you avoid overuse injuries and don’t get burned out from running all the time. Between running days, take a complete day off or do some easy cross-training.
22-Week Beginner Marathon Training Schedule
Week 1
Day 1: Rest
Day 2: 3 miles EP
Day 3: Rest
Day 4: 3 miles EP
Day 5: Rest
Day 6: 3 miles LR
Day 7: 2 miles EP
Week 2
Day 1: Rest
Day 2: 3 miles EP
Day 3: Cross training (CT) or Rest
Day 4: 3 miles EP
Day 5: Rest
Day 6: 4 miles LR
Day 7: 3 miles EP
Week 3
Day 1: Rest
Day 2: 3 miles EP
Day 3: CT
Day 4: 4 miles EP
Day 5: CT or Rest
Day 6: 5 miles LR
Day 7: 3 miles EP
Week 4
Day 1: Rest
Day 2: 3 miles EP
Day 3: CT
Day 4: 4 miles EP
Day 5: CT or Rest
Day 6: 6 miles LR
Day 7: 3 miles EP
Week 5
Day 1: Rest
Day 2: 4 miles EP
Day 3: CT
Day 4: 4 miles EP
Day 5: Rest
Day 6: 7 miles LR
Day 7: 3 miles EP
Week 6
Day 1: Rest
Day 2: 5 miles EP
Day 3: CT
Day 4: 4 miles EP
Day 5: CT or Rest
Day 6: 8 miles LR
Day 7: 3 miles EP
Week 7
Day 1: Rest
Day 2: 5 miles EP
Day 3: CT
Day 4: 4 miles EP
Day 5: Rest
Day 6: 9 miles LR
Day 7: 3 miles EP
Week 8
Day 1: Rest
Day 2: 5 miles EP
Day 3: CT
Day 4: 4 miles EP
Day 5: CT or Rest
Day 6: 10 miles LR
Day 7: 3 miles EP
Week 9
Day 1: Rest
Day 2: 5 miles EP
Day 3: CT
Day 4: 4 miles EP
Day 5: Rest
Day 6: 6 miles LR
Day 7: 4 miles EP
Week 10
Day 1: Rest
Day 2: 5 miles EP
Day 3: CT
Day 4: 4 miles EP
Day 5: Rest
Day 6: 12 miles LR
Day 7: 4 miles EP
Week 11
Day 1: Rest
Day 2: 5 miles EP
Day 3: CT
Day 4: 4 miles EP
Day 5: CT or rest
Day 6: 13 miles LR
Day 7: 4 miles EP
Week 12
Day 1: Rest
Day 2: 5 miles EP
Day 3: CT
Day 4: 5 miles (4 miles EP + 1 mile @ estimated marathon pace)
Day 5: Rest
Day 6: 14 miles LR
Day 7: 4 miles EP
Week 13
Day 1: Rest
Day 2: 5 miles EP
Day 3: CT
Day 4: 5 miles (3 miles EP + 2 miles @ estimated marathon pace)
Day 5: CT or Rest
Day 6: 10 miles LR
Day 7: 5 miles EP
Week 14
Day 1: Rest
Day 2: 6 miles EP
Day 3: CT
Day 4: 5 miles (2 miles EP + 3 miles @ estimated marathon pace)
Day 5: CT or Rest
Day 6: 16 miles LR
Day 7: 4 miles EP
Week 15
Day 1: Rest
Day 2: 6 miles EP
Day 3: CT
Day 4: 5 miles (2 miles EP + 3 miles @ estimated marathon pace)
Day 5: CT or Rest
Day 6: 10 miles LR
Day 7: 4 miles EP
Week 16
Day 1: Rest
Day 2: 5 miles EP
Day 3: CT
Day 4: 5 miles (1 mile EP + 4 miles @ estimated marathon pace)
Day 5: CT or Rest
Day 6: 18 miles LR
Day 7: 4 miles EP
Week 17
Day 1: Rest
Day 2: 5 miles EP
Day 3: CT
Day 4: 5 miles (1 mile EP + 4 miles @ estimated marathon pace)
Day 5: CT or Rest
Day 6: 10 miles LR
Day 7: 5 miles EP
Week 18
Day 1: Rest
Day 2: 6 miles EP
Day 3: CT
Day 4: 6 miles (1 mile EP + 5 miles @ estimated marathon pace)
Day 5: Rest
Day 6: 19 miles LR
Day 7: 4 miles EP
Week 19
Day 1: Rest
Day 2: 5 miles EP
Day 3: CT
Day 4: 6 miles (1 mile EP + 5 miles @ estimated marathon pace)
Day 5: CT or Rest
Day 6: 14 miles LR
Day 7: 4 miles EP
Week 20
Day 1: Rest
Day 2: 4 miles EP
Day 3: CT
Day 4: 4 miles EP
Day 5: CT or Rest
Day 6: 20 miles LR
Day 7: 3 miles EP
Week 21
Day 1: Rest
Day 2: 4 miles EP
Day 3: CT
Day 4: 3 miles EP
Day 5: CT or Rest
Day 6: 8 miles LR
Day 7: 3 miles EP
Week 22
Day 1: Rest
Day 2: 2 miles EP
Day 3: 30 minutes EP
Day 4: Rest Day
Day 5: 20 minutes
Day 6: Race Day!
Day 7: Rest Day!
More About Marathon Training and Racing
- Tips for Long Runs
- Mind Games for Long Runs and Races
- Top 10 Marathon Fears and How to Get Over Them
- 10 Marathon Training and Racing Mistakes
- What to Do the Week and Day Before a Marathon
