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20 Week Marathon Training Plan For Beginners

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20 Week Marathon Training Plan For Beginners


Marathon Handbook

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20 Weeks

Plan Description

Our 20 Week Marathon Plan for Beginners is well-suited for new runners, or runners who are used to shorter distances. It’s designed to get you to the finish line, and hopefully to run the whole 26.2 miles.

Who is it for?: First-time marathon runners! Novices, beginners, people who have been running for less than a year.

How Long?: Five months (20 weeks). This allows for a very gradual increase in mileage in preparation for the marathon.

The plan doesn’t have a speed or pace focus at all – the objective is to get the required mileage in. It includes 3 mid-week runs, to be performed at a comfortable pace, and one long-slow run each weekend to build your max mileage. The plan includes one cross-training day per week and two rest days.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
29mi 26mi
Day Off x2
—— ——
X-Train x1
00:43:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
29mi 26mi
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!

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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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