First Marathon Training Plan

20 weeks·4 days / wk·marathon·beginner

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Weeks: 20
Sessions: 80
Peak week: 32 mi; week 17
Long run: 15 mi; week 17
Taper: 3 wk

BaseCutbackBuildPeakTaperRace

Paces assume a beginner runner (VDOT 31). Enter a recent race to personalise them.

Week-by-week training plan
Wk	Focus	Sessions	Volume	Biggest session
01	Base: aerobic volume, hills and stridesLong run 6.5 mi	4 · 1 key	15.5 mi	Long run 6.5 mi
Tue Oct 6 Easy + 4 strides 3 mi 3 mi easy · @ 12:00–13:10/mi 4 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery Thu Oct 8 Easy run 3 mi 3 mi easy · @ 12:00–13:10/mi, conversational Fri Oct 9 Easy run 3 mi 3 mi easy · @ 12:00–13:10/mi, conversational Sun Oct 11 Long run 6.5 mi 6.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
02	Base: aerobic volume, hills and stridesLong run 7.5 mi	4 · 1 key	16.5 mi	Long run 7.5 mi
4 sessions Tue Oct 13 Easy + 5 strides 3 mi 3 mi easy · @ 12:00–13:10/mi 5 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery Thu Oct 15 Easy run 3 mi 3 mi easy · @ 12:00–13:10/mi, conversational Fri Oct 16 Easy run 3 mi 3 mi easy · @ 12:00–13:10/mi, conversational Sun Oct 18 Long run 7.5 mi 7.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
03	Base: aerobic volume, hills and stridesLong run 8 mi	4 · 1 key	18 mi	Long run 8 mi
4 sessions Tue Oct 20 Easy + 5 strides 3 mi 3 mi easy · @ 12:00–13:10/mi 5 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery Thu Oct 22 Easy run 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi, conversational Fri Oct 23 Easy run 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi, conversational Sun Oct 25 Long run 8 mi 8 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
04	Cutback: absorb the trainingLong run 6 mi	4 · 1 key	14.5 mi	Long run 6 mi
4 sessions Tue Oct 27 Easy + 6 strides 2.5 mi 2.5 mi easy · @ 12:00–13:10/mi 6 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery Thu Oct 29 Easy run 3 mi 3 mi easy · @ 12:00–13:10/mi, conversational Fri Oct 30 Easy run 3 mi 3 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 1 Long run 6 mi 6 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
05	Base: aerobic volume, hills and stridesLong run 9 mi	4 · 1 key	19.5 mi	Long run 9 mi
4 sessions Tue Nov 3 Easy + 6 strides 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi 6 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery Thu Nov 5 Easy run 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi, conversational Fri Nov 6 Easy run 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 8 Long run 9 mi 9 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
06	Base: aerobic volume, hills and stridesLong run 9.5 mi	4 · 1 key	20 mi	Long run 9.5 mi
4 sessions Tue Nov 10 Easy + 6 strides 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi 6 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery Thu Nov 12 Easy run 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi, conversational Fri Nov 13 Easy run 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 15 Long run 9.5 mi 9.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
07	Build: threshold + intervalsLong run 10 mi	4 · 2 key	20.5 mi	Long run 10 mi
4 sessions Tue Nov 17 Tempo 21 min 4.5 mi Warm-up · 1.5 mi easy 21 min continuous · @ threshold 10:03/mi Cool-down · 1 mi easy Thu Nov 19 Easy run 3 mi 3 mi easy · @ 12:00–13:10/mi, conversational Fri Nov 20 Easy run 3 mi 3 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 22 Long run 10 mi 10 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
08	Cutback: absorb the trainingLong run 7.5 mi	4 · 1 key	17.5 mi	Long run 7.5 mi
4 sessions Tue Nov 24 Easy + 6 strides 3 mi 3 mi easy · @ 12:00–13:10/mi 6 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery Thu Nov 26 Easy run 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi, conversational Fri Nov 27 Easy run 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 29 Long run 7.5 mi 7.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
09	Build: threshold + intervalsLong run 11 mi	4 · 2 key	22.5 mi	Long run 11 mi
4 sessions Tue Dec 1 Tempo 23 min 4.5 mi Warm-up · 1.5 mi easy 23 min continuous · @ threshold 10:03/mi Cool-down · 1 mi easy Thu Dec 3 Easy run 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi, conversational Fri Dec 4 Easy run 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi, conversational Sun Dec 6 Long run 11 mi 11 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
10	Build: threshold + intervalsLong run 11.5 mi	4 · 2 key	23.5 mi	Long run 11.5 mi
4 sessions Tue Dec 8 Tempo 24 min 5 mi Warm-up · 1.5 mi easy 24 min continuous · @ threshold 10:03/mi Cool-down · 1 mi easy Thu Dec 10 Easy run 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi, conversational Fri Dec 11 Easy run 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi, conversational Sun Dec 13 Long run 11.5 mi 11.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
11	Build: threshold + intervalsLong run 12 mi	4 · 2 key	25 mi	Long run 12 mi
4 sessions Tue Dec 15 Tempo 25 min 5 mi Warm-up · 1.5 mi easy 25 min continuous · @ threshold 10:03/mi Cool-down · 1 mi easy Thu Dec 17 Easy run 4 mi 4 mi easy · @ 12:00–13:10/mi, conversational Fri Dec 18 Easy run 4 mi 4 mi easy · @ 12:00–13:10/mi, conversational Sun Dec 20 Long run 12 mi 12 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
12	Cutback: absorb the trainingLong run 9 mi	4 · 1 key	20.5 mi	Long run 9 mi
4 sessions Tue Dec 22 Easy + 6 strides 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi 6 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery Thu Dec 24 Easy run 4 mi 4 mi easy · @ 12:00–13:10/mi, conversational Fri Dec 25 Easy run 4 mi 4 mi easy · @ 12:00–13:10/mi, conversational Sun Dec 27 Long run 9 mi 9 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
13	Peak: marathon-pace long runsLong run 13 mi	4 · 2 key	26.5 mi	Long run 13 mi
4 sessions Tue Dec 29 Tempo 32 min 5.5 mi Warm-up · 1.5 mi easy 32 min continuous · @ threshold 10:03/mi Cool-down · 1 mi easy Thu Dec 31 Easy run 4 mi 4 mi easy · @ 12:00–13:10/mi, conversational Fri Jan 1 Easy run 4 mi 4 mi easy · @ 12:00–13:10/mi, conversational Sun Jan 3 Long run with marathon-pace finish 13 mi 8.5 mi easy · @ 12:00–13:10/mi Last 4.5 mi @ marathon pace · 10:46/mi
14	Peak: marathon-pace long runsLong run 13.5 mi	4 · 2 key	28.5 mi	Long run 13.5 mi
4 sessions Tue Jan 5 Tempo 34 min 6 mi Warm-up · 1.5 mi easy 34 min continuous · @ threshold 10:03/mi Cool-down · 1 mi easy Thu Jan 7 Easy run 4.5 mi 4.5 mi easy · @ 12:00–13:10/mi, conversational Fri Jan 8 Easy run 4.5 mi 4.5 mi easy · @ 12:00–13:10/mi, conversational Sun Jan 10 Long run with marathon-pace finish 13.5 mi 9 mi easy · @ 12:00–13:10/mi Last 4.5 mi @ marathon pace · 10:46/mi
15	Peak: marathon-pace long runsLong run 14 mi	4 · 2 key	30 mi	Long run 14 mi
4 sessions Tue Jan 12 Cruise intervals 4 × 1 mi 7 mi Warm-up · 1.5 mi easy 4 × 1 mi · @ threshold 10:03/mi, 60 s jog Cool-down · 1 mi easy Thu Jan 14 Easy run 4.5 mi 4.5 mi easy · @ 12:00–13:10/mi, conversational Fri Jan 15 Easy run 4.5 mi 4.5 mi easy · @ 12:00–13:10/mi, conversational Sun Jan 17 Long run with marathon-pace finish 14 mi 9 mi easy · @ 12:00–13:10/mi Last 5 mi @ marathon pace · 10:46/mi
16	Cutback: absorb the trainingLong run 10 mi	4 · 1 key	23.5 mi	Long run 10 mi
4 sessions Tue Jan 19 Easy + 6 strides 4.5 mi 4.5 mi easy · @ 12:00–13:10/mi 6 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery Thu Jan 21 Easy run 4.5 mi 4.5 mi easy · @ 12:00–13:10/mi, conversational Fri Jan 22 Easy run 4.5 mi 4.5 mi easy · @ 12:00–13:10/mi, conversational Sun Jan 24 Long run 10 mi 10 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
17	Peak: marathon-pace long runsLong run 15 mi	4 · 2 key	32 mi	Long run 15 mi
4 sessions Tue Jan 26 Cruise intervals 4 × 1 mi 7 mi Warm-up · 1.5 mi easy 4 × 1 mi · @ threshold 10:03/mi, 60 s jog Cool-down · 1 mi easy Thu Jan 28 Easy run 5 mi 5 mi easy · @ 12:00–13:10/mi, conversational Fri Jan 29 Easy run 5 mi 5 mi easy · @ 12:00–13:10/mi, conversational Sun Jan 31 Long run with marathon-pace finish 15 mi 9.5 mi easy · @ 12:00–13:10/mi Last 5 mi @ marathon pace · 10:46/mi
18	Taper: volume down, race pace sharpLong run 11 mi	4 · 2 key	24.5 mi	Long run 11 mi
4 sessions Tue Feb 2 marathon pace 2 × 2 mi 6.5 mi Warm-up · 1.5 mi easy 2 × 2 mi · @ marathon pace 10:46/mi, 400 m float Cool-down · 1 mi easy Thu Feb 4 Easy run 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi, conversational Fri Feb 5 Easy run 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi, conversational Sun Feb 7 Long run 11 mi 11 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
19	Taper: volume down, race pace sharpLong run 8 mi	4 · 2 key	20.5 mi	Long run 8 mi
4 sessions Tue Feb 9 marathon pace 2 × 2 mi 6.5 mi Warm-up · 1.5 mi easy 2 × 2 mi · @ marathon pace 10:46/mi, 400 m float Cool-down · 1 mi easy Thu Feb 11 Easy run 3 mi 3 mi easy · @ 12:00–13:10/mi, conversational Fri Feb 12 Easy run 3 mi 3 mi easy · @ 12:00–13:10/mi, conversational Sun Feb 14 Long run 8 mi 8 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
20	Race week — marathonRace 26 mi	4 · 1 key	10 mi	Race 26 mi
4 sessions Tue Feb 16 Easy + 4 strides 3 mi 3 mi easy · @ 12:00–13:10/mi 4 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery Thu Feb 18 Easy run 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi, conversational Fri Feb 19 Easy run 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi, conversational Sun Feb 21 Race day: marathon 26 mi marathon — target 4:42:21 · even pace 10:46/mi; first mile no faster than goal pace

Your paces

Easy / long: 12:00–13:10/mi62–70% VO2max, conversational
Marathon (M): 10:46/mi
Threshold (T): 10:03/micomfortably hard, ~60 min race effort
Interval (I): 9:15/mi3–5 min reps, ~97.5% VO2max
Repetition (R): 8:55/mishort fast reps, mile race pace
marathon race pace: 10:46/mifinish 4:42:21

The numbers

About this plan

This first marathon training plan opens with 15.5 mi in week 1 and peaks at 32 mi in week 17. Halfway, week 10 carries 23.5 mi with a 11.5 mi long run. That is 429 mi over 80 runs for a beginner marathon runner. Cutbacks: week 4 (14.5 mi), week 8 (17.5 mi), week 12 (20.5 mi) and week 16 (23.5 mi).

10 key sessions — 10 tempo — back up a long run that reaches 15 mi in week 17. Easy running at 12:00–13:10/mi is 87% of the 429 mi; 10 threshold sessions run at 10:03/mi. In the peak weeks the long run closes at 10:46/mi, turning 15 mi in week 17 into a dress rehearsal.

Taper: from 32 mi in week 17 down to 10 mi of running in race week. Projected finish after 20 weeks and 429 mi: 4:42:21 for the marathon (10:46/mi).

Week 1, shown in full above, is 15.5 mi: Tuesday — easy + 4 strides, 3 mi; Thursday — easy run, 3 mi; Friday — easy run, 3 mi; Sunday — long run, 6.5 mi.

The phases run base weeks 1–6 (15.5–20 mi), build weeks 7–11 (20.5–25 mi), peak weeks 13–17 (26.5–32 mi), taper weeks 18–19 (20.5–24.5 mi) and race week 20 (10 mi).

Questions

FAQ

How many miles a week is the first marathon training plan?

15.5 mi in week 1, 23.5 mi by week 10 and 32 mi at the peak, week 17: 429 mi total.

How fast should easy runs be on the first marathon training plan?

12:00–13:10/mi at VDOT 31, for 87% of 429 mi.

What is the longest run in the first marathon training plan?

15 mi in week 17, up from 6.5 mi in week 1.

Can I run the first marathon training plan on 3 days a week instead of 4?

60 runs instead of 80: switch to 3 days and the 15-mi long run stays.

Keep exploring

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