Beginner Marathon Plan – First-Time Finishers
This plan is perfect for beginner runners training for their first marathon. It’s designed to help you build endurance gradually, avoid injury, and arrive at the start line feeling confident and well-prepared.
Who is this plan for?
First-time marathoners with a base of 30 minutes of running or run-walking
Runners looking for a clear, no-stress roadmap to race day
Anyone aiming to complete 42.2 km without injury or burnout
What to expect:
4–5 runs per week, including easy runs, a weekly long run, and rest/recovery days
Focus on keeping easy runs truly easy so you stay fresh and consistent
Gentle progression to help your body adapt safely
Clear daily instructions, including pacing tips
Optional cross-training and mobility suggestions to support overall fitness
Managing director at Science to sport Spain
www.sciencetosport.com
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