This 20-week beginner marathon run/walk training schedule is designed to help you run/walk to the finish line of your marathon (26.2 miles). To start this plan (see below), you should have been run/walking for at least six months and should have a base mileage of about 12 to 15 miles per week.
This beginner marathon training plan is a run/walk program, so your workout instructions will displayed in run/walk intervals. The first number displayed will be the amount of minutes to run and the second number is the amount to walk.
So, for example, 3/1 means run for 3 minutes, then walk for 1 minute. If 3/1 intervals start to get too easy during your training, you can shoot for 4/1 or 5/1 intervals. (Note: Some run/walkers like to use a device like a GymBoss to time their intervals.)
If you can already run 3 miles continuously, you can ignore the run/walk instructions and run for the indicated distances. You could also use this 20-Week Beginner Marathon Schedule or this 22-Week Beginner Marathon Training Schedule.
Getting Started With the Training Schedule
- You should start each run with a 5 to 10 minute warm-up walk. Finish up with a 5 to 10 minute cool-down walk. Your run intervals should be done at an easy, conversational pace.
- For your walk intervals, make sure you maintain a brisk pace to keep momentum and your heart rate elevated. You should finish your runs with overall stretching.
- You don’t have to do your runs on specific days; however, make sure you don’t run every day. You want to mix in some rest days and cross-training (CT).
- Cross-training can be walking, biking, swimming, or any activity (other than running) that you enjoy. Runners especially benefit from strength training sessions 1-2x a week.
- You’ll most likely want to do your long runs on Saturday or Sunday, when you’ll have more time.
Beginner Marathon Run/Walk Training Schedule
Week 1:
Day 1: 2 miles – 2/1 run/walk intervals
Day 2: 30 minutes CT
Day 3: 3 miles – 2/1 run/walk intervals
Day 4: 30 minutes CT or Rest
Day 5: Rest
Day 6: 4 miles (long run) – 2/1 run/walk intervals
Day 7: 2 miles (recovery walk)
Week 2:
Day 1: 3 miles – 2/1 run/walk intervals
Day 2: 30 minutes CT
Day 3: 3 miles – 2/1 run/walk intervals
Day 4: Cross-training or rest
Day 5: Rest
Day 6: 4 miles (long run) – 2/1 run/walk intervals
Day 7: 2.5 miles (recovery walk)
Week 3:
Day 1: 3 miles – 2/1 run/walk intervals
Day 2: 30 minutes CT
Day 3: 3 miles – 2/1 run/walk intervals
Day 4: 30 minutes CT or Rest
Day 5: Rest
Day 6: 5 miles (long run) – 2/1 run/walk intervals
Day 7: 2 miles (recovery walk)
Week 4:
Day 1: 3 miles – 3/1 run/walk intervals
Day 2: 30 minutes CT
Day 3: 3 miles – 3/1 run/walk intervals
Day 4: 30 minutes CT or Rest
Day 5: Rest
Day 6: 6 miles (long run) – 3/1 run/walk intervals
Day 7: 2 miles (recovery walk)
Week 5:
Day 1: 3 miles – 3/1 run/walk intervals
Day 2: 30 minutes CT
Day 3: 3 miles – 3/1 run/walk intervals
Day 4: 30 minutes CT or Rest
Day 5: Rest
Day 6: 7 miles (long run) – 3/1 run/walk intervals
Day 7: 3 miles (recovery walk)
Week 6:
Day 1: 3 miles – 3/1 run/walk intervals
Day 2: 30 minutes CT
Day 3: 4 miles – 3/1 run/walk intervals
Day 4: 30 minutes CT or Rest
Day 5: Rest
Day 6: 8 miles (long run) – 3/1 run/walk intervals
Day 7: 3 miles (recovery walk)
Week 7:
Day 1: 3 miles – 3/1 run/walk intervals
Day 2: 40 minutes CT
Day 3: 4 miles – 3/1 run/walk intervals
Day 4: 30 minutes CT or Rest
Day 5: Rest
Day 6: 9 miles (long run) – 3/1 run/walk intervals
Day 7: 3 miles EZ (recovery walk)
Week 8:
Day 1: 4 miles – 3/1 run/walk intervals
Day 2: 40 minutes CT
Day 3: 3 miles- 3/1 run/walk intervals
Day 4: 30 minutes CT or Rest
Day 5: Rest
Day 6: 10 miles (long run) – 3/1 run/walk intervals
Day 7: 3 miles EZ (recovery walk)
Week 9:
Day 1: 3 miles – 3/1 run/walk intervals
Day 2: 40 minutes CT
Day 3: 4 miles – 3/1 run/walk intervals
Day 4: 30 minutes CT or Rest
Day 5: Rest
Day 6: 12 miles (long run) – 3/1 run/walk intervals
Day 7: 3 mi EZ (recovery walk)
Week 10:
Day 1: 4 miles – 3/1 run/walk intervals
Day 2: 45 minutes CT
Day 3: 4 miles – 3/1 run/walk intervals
Day 4: 30 minutes CT or Rest
Day 5: Rest
Day 6: 8 mi (long run) – 3/1 run/walk intervals
Day 7: 3 mi EZ (recovery walk)
Week 11:
Day 1: 3 miles- 3/1 run/walk intervals
Day 2: 45 minutes CT
Day 3: 3 miles- 3/1 run/walk intervals
Day 4: 30 minutes CT or Rest
Day 5: Rest
Day 6: 14 miles (long run) – 3/1 run/walk intervals
Day 7: 2.5 miles (recovery walk)
Week 12:
Day 1: 4 miles – 3/1 run/walk intervals
Day 2: 45 minutes CT
Day 3: 3 miles- 3/1 run/walk intervals
Day 4: 30 minutes CT or Rest
Day 5: Rest
Day 6: 10 miles (long run) – 3/1 run/walk intervals
Day 7: 3 miles (recovery walk)
Week 13:
Day 1: 4 miles – 3/1 run/walk intervals
Day 2: 45 minutes CT
Day 3: 3 miles- 3/1 run/walk intervals
Day 4: 30 minutes CT or Rest
Day 5: Rest
Day 6: 15 miles (long run) – 3/1 run/walk intervals
Day 7: 3 miles (recovery walk)
Week 14:
Day 1: 4 miles – 3/1 run/walk intervals
Day 2: 45 minutes CT
Day 3: 3 miles- 3/1 run/walk intervals
Day 4: 30 minutes CT or Rest
Day 5: Rest
Day 6: 10 miles (long run) – 3/1 run/walk intervals
Day 7: 3 miles (recovery walk)
Week 15:
Day 1: 4 miles – 3/1 run/walk intervals
Day 2: 45 minutes CT
Day 3: 4 miles- 3/1 run/walk intervals
Day 4: 30 minutes CT or Rest
Day 5: Rest
Day 6: 16 miles (long run) – 3/1 run/walk intervals
Day 7: 3 miles (recovery walk)
Week 16:
Day 1: 4 miles – 3/1 run/walk intervals
Day 2: 45 minutes CT
Day 3: 3 miles- 3/1 run/walk intervals
Day 4: 30 minutes CT or Rest
Day 5: Rest
Day 6: 12 miles (long run) – 3/1 run/walk intervals
Day 7: 2.5 miles (recovery walk)
Week 17:
Day 1: 4 miles – 3/1 run/walk intervals
Day 2: 45 minutes CT
Day 3: 3 miles- 3/1 run/walk intervals
Day 4: 30 minutes CT or Rest
Day 5: Rest
Day 6: 18 to 20 miles (long run) – 3/1 run/walk intervals
Day 7: 2.5 miles (recovery walk)
Week 18:
Day 1: 4 miles – 3/1 run/walk intervals
Day 2: 45 minutes CT
Day 3: 3 miles- 3/1 run/walk intervals
Day 4: 30 minutes CT or Rest
Day 5: Rest
Day 6: 12 miles (long run) – 3/1 run/walk intervals
Day 7: 2.5 miles (recovery walk)
Week 19:
Day 1: 45 minutes CT
Day 2: 3 miles- 3/1 run/walk intervals
Day 3: 30 minutes CT or Rest
Day 4: 2 miles- 3/1 run/walk intervals
Day 5: Rest
Day 6: 6 miles (long run) – 3/1 run/walk intervals
Day 7: 2.5 miles (recovery walk)
Week 20:
Day 1: 3 miles – 3/1 run/walk intervals
Day 2: 30 minutes – 3/1 run/walk intervals
Day 3: Rest
Day 4: 20 minutes – 3/1 run/walk intervals
Day 5: Rest
Day 6 (day before race): Walk 20 minutes
Day 7: RACE!
More on Marathon Training:
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
