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Couch To Marathon Training Plan

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Couch To Marathon Training Plan


Marathon Handbook

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4.67 (3)


24 Weeks

Plan Description

The 24 week couch to marathon training plan is designed for novice runners and people without much of a running base;

It's designed around 4 distinct phases:
i) the 5k
ii) the 10k
iii) half marathon
iv) the marathon

After you complete each phase (which cumulates with running the target race distance), the plan is designed such that you can take a pause from the training plan and do interim training weeks with lesser mileage, before starting the next phase.

The 4 Hour marathon training plan is one of my most popular training plans, and has been used by hundreds of runners.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
00:14:00 00:45:00
Day Off x2
—— ——
X-Train x1
00:43:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
00:14:00 00:45:00
Day Off
—— ——
00:43:00 00:45:00

Training Load By Week

This plan works best with the following fitness devices:

Thomas Watson

Marathon Handbook

We help you run far!

Marathon Handbook is one of the most popular sources of run training plans online, aimed at everything from 5ks, 10ks, half marathon, marathon and ultramarathons!

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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