This beginner marathon training schedule (see below) is perfect for a beginner runner or a first-time marathoner whose goal is to finish the 26.2-mile race.
To start this beginner marathon training schedule, you should be able to run at least 4 miles and have a base mileage of about 12 to 14 miles a week.
Training for a marathon is a huge endeavor, so make sure that you’ve thought about what’s involved in training for a marathon and whether it’s right for you.
To start any marathon training program, you should be in good health and injury-free. If you haven’t had a recent physical, visit your doctor for medical clearance to train for a marathon.
This is a running program, so if you prefer a run/walk training schedule, try this Beginner Marathon Run/Walk Training Schedule. If you need a little bit more time, check out this 22-Week Beginner Marathon Training Schedule. If you think the below schedule is too easy, try this Intermediate Marathon Training Schedule.
Types of Runs and Workouts
Here’s what to expect each week during your marathon training:
Easy Pace (EP) Runs: After your warm-up, run the designated mileage at a comfortable, conversational pace. Your
Long runs (LR): Your long runs should also be done at conversational pace. Make sure you eat and hydrate properly before your long runs. If your run is longer than 90 minutes, you’ll also need to eat during your run. Be sure to do some gentle stretching and/or foam rolling after your run.
Rest days: Rest is critical to your recovery and injury prevention efforts, so don’t ignore rest days.
Cross-training: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30–45 minutes. It’s also beneficial to do overall body strength training at least once a week.
20-Week Beginner Marathon Training Schedule
Week 1
Day 1: Rest
Day 2: 3 miles EP
Day 3: CT
Day 4: 3 miles EP
Day 5: Rest
Day 6: 4 miles LR
Day 7: 3 miles EP
Week 2
Day 1: Rest
Day 2: 3 miles EP
Day 3: Rest
Day 4: 3 miles EP
Day 5: CT or Rest
Day 6: 5 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: 6 miles LR
Day 7: 3 miles EP
Week 4
Day 1: Rest
Day 2: 3 miles EP
Day 3: Rest
Day 4: 4 miles EP
Day 5: CT or Rest
Day 6: 4 miles LR
Day 7: 3 miles EP
Week 5
Day 1: CT or Rest
Day 2: 4 miles EP
Day 3: CT
Day 4: 4 miles EP
Day 5: Rest
Day 6: 6 miles LR
Day 7: 3 miles EP
Week 6
Day 1: CT or Rest
Day 3: 4 miles EP
Day 3: CT
Day 4: 4 miles EP
Day 5: Rest
Day 6: 8 miles LR
Day 7: 3 miles EP
Week 7
Day 1: CT or Rest
Day 2: 4 miles EP
Day 3: CT
Day 4: 4 miles EP
Day 5: Rest
Day 6: 10 miles LR
Day 7: 3 miles EP
Week 8
Day 1: CT or Rest
Day 2: 4 miles EP
Day 3: CT
Day 4: 4 miles EP
Day 5: Rest
Day 6: 8 miles LR
Day 7: 3 miles EP
Week 9
Day 1: CT or Rest
Day 2: 4 miles EP
Day 3: CT
Day 4: 4 miles EP
Day 5: Rest
Day 6: 12 miles LR
Day 7: Rest
Week 10
Day 1: CT or Rest
Day 2: 4 miles EP
Day 3: Rest
Day 4: 4 miles EP
Day 5: CT or Rest
Day 6: 10 miles LR
Day 7: 3 miles EP
Week 11
Day 1: Rest
Day 2: 3 miles EP
Day 3: CT
Day 4: 4 miles EP
Day 5: CT or Rest
Day 6: 14 miles LR
Day 7: 3 miles EP
Week 12
Day 1: Rest
Day 2: 5 miles EP
Day 3: CT
Day 4: 5 miles EP
Day 5: CT or Rest
Day 6: 10 miles LR
Day 7: 3 miles EP
Week 13
Day 1: Rest
Day 2: 4 miles EP
Day 3: CT
Day 4: 4 miles EP
Day 5: Rest
Day 6: 16 miles LR
Day 7: 3 miles EP
Week 14
Day 1: Rest
Day 2: 4 miles EP
Day 3: CT
Day 4: 5 miles EP
Day 5: CT or Rest
Day 6: 12 miles LR
Day 7: 3 miles EP
Week 15
Day 1: CT or Rest
Day 2: 4 miles EP
Day 3: CT
Day 4: 5 miles EP
Day 5: Rest
Day 6: 18 miles LR
Day 7: Rest
Week 16
Day 1: CT or Rest
Day 2: 5 miles EP
Day 3: Rest
Day 4: 5 miles EP
Day 5: CT or Rest
Day 6: 13 miles LR
Day 7: 3 miles EP
Week 17
Day 1: CT or Rest
Day 2: 3 miles EP
Day 3: CT
Day 4: 3 miles EP
Day 5: Rest
Day 6: 20 miles LR
Day 7: 3 miles EP
Week 18
Day 1: Rest
Day 2: 4 miles EP
Day 3: CT
Day 4: 4 miles EP
Day 5: CT or Rest
Day 6: 12 miles LR
Day 7: 3 miles EP
Week 19
Day 1: CT or Rest
Day 3: 3 miles EP
Day 3: Rest
Day 4: 3 miles EP
Day 5: Rest
Day 6: 8 miles LR
Day 7: 2 miles EP
Week 20
Day 1: Rest
Day 2: 3 miles EP
Day 3: Rest
Day 4: 30 minutes EP
Day 5: Rest Day
Day 6: 20 minutes
Day 7: Race Day!
More on Marathon Training
- 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
