Beginner Marathon Training
Beginner marathon training plan
This beginner marathon training plan is meant for casual runners who enjoy racing and have some experience running shorter distances or may have even completed a marathon before. The schedule involves running 5-6 times per week and it peaks at 40 miles per week. If you have not yet achieved 25 miles per week running, work your way up gradually by increasing your weekly mileage by no more than the total number of runs you’ve completed during the week every 3 to 6 weeks. For example, if you run 5 times per week, you can increase your mileage by up to 5 miles every 3 to 6 weeks. If you don’t have time to do that, consider our couch to marathon training plan instead. No matter which plan you choose, you should be thoroughly examined by a qualified medical professional before jumping in.
You should also perform some kind of strength training regimen 2-3 times per week. The Myrtl routine, basic core strengthening routine, basic leg strengthening routine and basic upper body routine will help keep you injury free. If you’re already following a strength training schedule, feel free to stick with it until week #14 of the plan. After that, it’s advisable to focus all your energy toward race day.
For most days, the plan is marked with a number indicating the mileage you should run at an easy, conversational pace. Some days, the number is followed by a superscript letter, indicating a speed workout. You’ll find instructions for those workouts at the bottom of the plan. The instructions will refer to “economy“, “high aerobic“, “VO2max” and “Threshold” paces. You can determine these paces for your current level of fitness based on a recent race time using our handy pace calculator.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Total
Week #1
4
6A
4
6
4
8
Off
32
Week #2
4
6A
4
4
4
10
Off
32
Week #3
4
6A
Off
6
4
8
Off
28
Week #4
4
6B
6
6
4
10
Off
36
Week #5
4
6B
4
6
4
12
Off
36
This beginner marathon training plan is meant for casual runners who enjoy racing and have some experience running shorter distances or may have even completed a marathon before. The schedule involves running 5-6 times per week and it peaks at 40 miles per week. If you have not yet achieved 25 miles per week running, work your way up gradually by increasing your weekly mileage by no more than the total number of runs you’ve completed during the week every 3 to 6 weeks. For example, if you run 5 times per week, you can increase your mileage by up to 5 miles every 3 to 6 weeks. If you don’t have time to do that, consider our couch to marathon training plan instead. No matter which plan you choose, you should be thoroughly examined by a qualified medical professional before jumping in.
You should also perform some kind of strength training regimen 2-3 times per week. The Myrtl routine, basic core strengthening routine, basic leg strengthening routine and basic upper body routine will help keep you injury free. If you’re already following a strength training schedule, feel free to stick with it until week #14 of the plan. After that, it’s advisable to focus all your energy toward race day.
For most days, the plan is marked with a number indicating the mileage you should run at an easy, conversational pace. Some days, the number is followed by a superscript letter, indicating a speed workout. You’ll find instructions for those workouts at the bottom of the plan. The instructions will refer to “economy“, “high aerobic“, “VO2max” and “Threshold” paces. You can determine these paces for your current level of fitness based on a recent race time using our handy pace calculator.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Total
Week #1
4
6A
4
6
4
8
Off
32
Week #2
4
6A
4
4
4
10
Off
32
Week #3
4
6A
Off
6
4
8
Off
28
Week #4
4
6B
6
6
4
10
Off
36
Week #5
4
6B
4
6
4
12
Off
36