This 18-week Beginner Marathon Plan is designed for runners who have recently completed a half marathon and want to step up to their first full marathon in a safe, sustainable, and enjoyable way. It’s perfect for those who want to train smart, avoid injury, and arrive at the start line confident and well-prepared.

The plan builds gradually from a 1-hour long run in Week 1 to a peak long run of 3 hours in Week 15, with recovery weeks every 4th week to ensure proper adaptation. Training is based on three runs per week, making it realistic for busy schedules and easier on the body while still providing the endurance and race-specific work you need. An optional cross-training session is included each week for those who want to add variety, build aerobic fitness, or maintain activity while reducing impact on the legs.

Expect a variety of session types, including easy aerobic runs, progression runs, fartlek sessions, tempo runs, and marathon pace segments in the later stages. All workouts are time-based so you can focus on effort rather than exact pace, and intensities are prescribed using RPE (Rate of Perceived Exertion) for a personalised, adaptable approach.

Who this plan is for:

- Runners who have completed a half-marathon within the last 6 months.

- Beginners at the marathon distance, aiming to finish strong and healthy.

- Athletes seeking a sustainable plan that balances training stress with recovery.

What you’ll need:

- A GPS watch or stopwatch to track time and distance.

- Comfortable running shoes and weather-appropriate clothing.

- Access to safe running routes or a treadmill for bad-weather days.

- Optional: A way to carry fluids and fuel for long runs.

What to expect:

- Three structured runs per week with clear session goals.

- An optional weekly cross-training session for variety and extra aerobic fitness.

- Long run progression designed to build endurance without burnout.

- A gradual introduction of speed and race-pace work.

- Strategic recovery weeks to keep you healthy and motivated.

- A two-week taper to arrive fresh for race day.

RPE to Pace Guide (Based on Half Marathon Time)

Find your recent half-marathon pace and use the guide below to estimate your training paces. Always adjust for terrain, weather, and daily energy levels.

* RPE 1–2 – Very easy, recovery effort. Gentle jog or brisk walk. ~1:30–2:00 min/km slower than your half marathon pace. Used for warm-ups, cool-downs, and recovery runs.

* RPE 3–4 – Easy, conversational pace. ~1:00–1:30 min/km slower than half marathon pace. Used for easy runs and long runs.

*RPE 5–6 – Steady, controlled effort. Deep breathing but sustainable. ~0:20–0:50 min/km slower than half marathon pace. Used for marathon pace segments and tempo runs.

*RPE 7–8 – Hard effort, 2–3 word sentences only. ~0:10–0:30 min/km faster than half marathon pace. Used for intervals, progression finishes, and faster tempos.

*RPE 9 – Very hard, 1–2 words at a time. ~0:20–0:40 min/km faster than your 10K pace. Used for short intervals and strides.

*RPE 10 – Maximal sprint. Used only in strides or very short race efforts.