This plan is intended for a first time marathoner who wants to be prepared to complete 26.2 miles. It will likely start a little too aggressively for a complete beginner, so if your are not already comfortable running at least a 5k or active in some other endurance sport, we would recommend starting with our 8-week 5k or 10k training plans prior to beginning this plan.

Aerobic endurance and proper pacing are the most important qualities to successfully completing a marathon, so this plan focuses on a steady increase in weekly training volume and run intensity is limited. Cross-training is recommended once a week, and as an optional replacement for one weekly run for those who may be dealing with an injury or who have a history of running-related injuries.