Beginner Marathon Plan (16 Weeks)

Average Weekly Training Hours 03:54
Training Load By Week
Average Weekly Training Hours 03:54
Training Load By Week

This Marathon Plan is fully intended for a runner that will be attempting their first marathon. Your aim is to finish, enjoy the day and be strong.

As a starting point you should be able to run at least six (6) miles continuously before starting this plan. It is a 16 week plan.

Days off can be supplemented with cross training (i.e., cycling, strength, swimming, crossfit)

Sample Day 2
0:40:00
4mi
Steady Run

Just run for 4miles.....don't look at pace just what feels right for the day. Only look at pace when ypu return home and look at your watch. Try to get at least 4mins of hill work.

Sample Day 4
1:00:00
6mi
Steady Run

Just run for 60mins.....don't look at pace just what feels right for the day. Only look at pace when ypu return home and look at your watch.

Sample Day 6
0:40:00
4mi
Steady Run

Just run for 4miles.....don't look at pace just what feels right for the day. Only look at pace when ypu return home and look at your watch. Try to get at least 4mins of hill work.

Sample Day 7
1:00:00
6mi
Steady Run

Just run for 60mins.....don't look at pace just what feels right for the day. Only look at pace when ypu return home and look at your watch.

Sample Day 9
0:40:00
4mi
Steady Run

Just run for 4miles.....don't look at pace just what feels right for the day. Only look at pace when ypu return home and look at your watch. Try to get at least 4mins of hill work.

Sample Day 11
1:00:00
6mi
Steady Run

Just run for 60mins.....don't look at pace just what feels right for the day. Only look at pace when ypu return home and look at your watch.

Sample Day 13
0:40:00
4mi
Steady Run

Just run for 4miles.....don't look at pace just what feels right for the day. Only look at pace when ypu return home and look at your watch. Try to get at least 4mins of hill work.

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Iain is an endurance athlete who has been coaching since 2009 catering to triathletes, bike racers and runners through simple to follow and understand training plans.