Marathon Training Plan for Beginners

16 weeks·3 days / wk·marathon·beginner

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Weeks: 16
Sessions: 48
Peak week: 26.5 mi; week 13
Long run: 17 mi; week 13
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 8 mi	3 · 1 key	14 mi	Long run 8 mi
Tue Oct 6 Easy + 4 strides 2.5 mi 2.5 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 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi, conversational Sun Oct 11 Long run 8 mi 8 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
02	Base: aerobic volume, hills and stridesLong run 9 mi	3 · 1 key	14.5 mi	Long run 9 mi
3 sessions Tue Oct 13 Easy + 5 strides 2.5 mi 2.5 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 Sun Oct 18 Long run 9 mi 9 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
03	Base: aerobic volume, hills and stridesLong run 10 mi	3 · 1 key	15.5 mi	Long run 10 mi
3 sessions Tue Oct 20 Easy + 5 strides 2.5 mi 2.5 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 mi 3 mi easy · @ 12:00–13:10/mi, conversational Sun Oct 25 Long run 10 mi 10 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
04	Cutback: absorb the trainingLong run 7 mi	3 · 1 key	12.5 mi	Long run 7 mi
3 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 Sun Nov 1 Long run 7 mi 7 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
05	Base: aerobic volume, hills and stridesLong run 11 mi	3 · 1 key	17 mi	Long run 11 mi
3 sessions Tue Nov 3 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 5 Easy run 3 mi 3 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 8 Long run 11 mi 11 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
06	Build: threshold + intervalsLong run 12 mi	3 · 2 key	18.5 mi	Long run 12 mi
3 sessions Tue Nov 10 Tempo 19 min 4.5 mi Warm-up · 1.5 mi easy 19 min continuous · @ threshold 10:03/mi Cool-down · 1 mi easy Thu Nov 12 Easy run 2 mi 2 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 15 Long run 12 mi 12 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
07	Build: threshold + intervalsLong run 13 mi	3 · 2 key	20 mi	Long run 13 mi
3 sessions Tue Nov 17 Tempo 20 min 4.5 mi Warm-up · 1.5 mi easy 20 min continuous · @ threshold 10:03/mi Cool-down · 1 mi easy Thu Nov 19 Easy run 2.5 mi 2.5 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 22 Long run 13 mi 13 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
08	Cutback: absorb the trainingLong run 9.5 mi	3 · 1 key	16 mi	Long run 9.5 mi
3 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 Sun Nov 29 Long run 9.5 mi 9.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
09	Build: threshold + intervalsLong run 14 mi	3 · 2 key	21 mi	Long run 14 mi
3 sessions Tue Dec 1 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 Dec 3 Easy run 2.5 mi 2.5 mi easy · @ 12:00–13:10/mi, conversational Sun Dec 6 Long run 14 mi 14 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
10	Peak: marathon-pace long runsLong run 15 mi	3 · 2 key	23 mi	Long run 15 mi
3 sessions Tue Dec 8 Tempo 31 min 5.5 mi Warm-up · 1.5 mi easy 31 min continuous · @ threshold 10:03/mi Cool-down · 1 mi easy Thu Dec 10 Easy run 2.5 mi 2.5 mi easy · @ 12:00–13:10/mi, conversational Sun Dec 13 Long run with marathon-pace finish 15 mi 10 mi easy · @ 12:00–13:10/mi Last 5.5 mi @ marathon pace · 10:46/mi
11	Peak: marathon-pace long runsLong run 16 mi	3 · 2 key	24.5 mi	Long run 16 mi
3 sessions Tue Dec 15 Tempo 31 min 5.5 mi Warm-up · 1.5 mi easy 31 min continuous · @ threshold 10:03/mi Cool-down · 1 mi easy Thu Dec 17 Easy run 3 mi 3 mi easy · @ 12:00–13:10/mi, conversational Sun Dec 20 Long run with marathon-pace finish 16 mi 10.5 mi easy · @ 12:00–13:10/mi Last 5.5 mi @ marathon pace · 10:46/mi
12	Cutback: absorb the trainingLong run 11.5 mi	3 · 1 key	19.5 mi	Long run 11.5 mi
3 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 4.5 mi 4.5 mi easy · @ 12:00–13:10/mi, conversational Sun Dec 27 Long run 11.5 mi 11.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
13	Peak: marathon-pace long runsLong run 17 mi	3 · 2 key	26.5 mi	Long run 17 mi
3 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 Sun Jan 3 Long run with marathon-pace finish 17 mi 11 mi easy · @ 12:00–13:10/mi Last 6 mi @ marathon pace · 10:46/mi
14	Taper: volume down, race pace sharpLong run 13 mi	3 · 2 key	21.5 mi	Long run 13 mi
3 sessions Tue Jan 5 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 Jan 7 Easy run 2 mi 2 mi easy · @ 12:00–13:10/mi, conversational Sun Jan 10 Long run 13 mi 13 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
15	Taper: volume down, race pace sharpLong run 9.5 mi	3 · 2 key	18 mi	Long run 9.5 mi
3 sessions Tue Jan 12 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 Jan 14 Easy run 2 mi 2 mi easy · @ 12:00–13:10/mi, conversational Sun Jan 17 Long run 9.5 mi 9.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
16	Race week — marathonRace 26 mi	3 · 1 key	5.5 mi	Race 26 mi
3 sessions Tue Jan 19 Easy + 4 strides 2.5 mi 2.5 mi easy · @ 12:00–13:10/mi 4 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery Thu Jan 21 Easy run 3 mi 3 mi easy · @ 12:00–13:10/mi, conversational Sun Jan 24 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 marathon training plan for beginners opens with 14 mi in week 1 and peaks at 26.5 mi in week 13. Halfway, week 8 carries 16 mi with a 9.5 mi long run. That is 288 mi over 48 runs for a beginner marathon runner. Cutbacks: week 4 (12.5 mi), week 8 (16 mi) and week 12 (19.5 mi).

The long run tops out at 17 mi in week 13; 8 key sessions include 8 tempo workouts. Easy running at 12:00–13:10/mi is 85% of the 288 mi; 8 threshold sessions run at 10:03/mi. Peak long runs finish at marathon pace, 10:46/mi, so the 17-mi run in week 13 rehearses the race.

The 3-week taper takes race week to 5.5 mi, 79% under week 13's 26.5 mi, after 288 mi. On these numbers the marathon projects to 4:42:21, 10:46/mi from start to finish, off a 26.5-mi peak. Searching for a marathon training plan pdf? Subscribers export these 48 runs to PDF, .ics or Garmin TCX, 288 mi in all.

Week 1, shown in full above, is 14 mi: Tuesday — easy + 4 strides, 2.5 mi; Thursday — easy run, 3.5 mi; Sunday — long run, 8 mi.

The phases run base weeks 1–5 (14–17 mi), build weeks 6–9 (18.5–21 mi), peak weeks 10–13 (23–26.5 mi), taper weeks 14–15 (18–21.5 mi) and race week 16 (5.5 mi).

Questions

FAQ

How many miles a week is the marathon training plan for beginners?

14 mi in week 1, 16 mi by week 8 and 26.5 mi at the peak, week 13: 288 mi total.

What pace are the easy runs on this 16-week marathon plan?

12:00–13:10/mi at VDOT 31, for 85% of 288 mi.

What is the longest run in the marathon training plan for beginners?

17 mi in week 13, up from 8 mi in week 1.

Is this the same as a marathon training plan pdf?

Yes — the 16-week, 48-run plan exports to PDF for subscribers, and week 1 (14 mi) is free here.

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