If you haven't had a recent physical, get cleared by your doctor before you start marathon training.
Notes about the training schedule:
Rest days: Rest is critical to your recovery and injury prevention efforts, so don't assume you'll get fitter even faster by running on rest days. Take a complete day off or do some easy cross-training (CT).
Run days: Run your designated mileage at an easy, conversational pace. Use your breathing as your guide. You should be able to breathe easily. If you feel your breathing getting out of control, slow the pace. You can switch a run to a different day to accommodate your schedule.
When you have to do a marathon pace (MP) run, run the number of miles at your anticipated marathon pace. Run the remaining mileage at your regular easy run pace.
See Page 2 of this training schedule for frequently-asked questions about marathon training.
22-Week Marathon Training Schedule for Beginners
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Rest | 3 mi | Rest | 3 mi | Rest | 3 mi | 2 mi |
| 2 | Rest | 3 mi | Cross training (CT) or Rest | 3 mi | Rest | 4 mi | 3 mi |
| 3 | Rest | 3 mi | CT | 4 mi | CT or Rest | 5 mi | 3 mi |
| 4 | Rest | 3 mi | CT | 4 mi | CT or Rest | 6 mi | 3 mi |
| 5 | Rest | 4 mi | CT | 4 mi | Rest | 7 mi | 3 mi |
| 6 | Rest | 5 mil | CT | 4 mi | CT or Rest | 8 mi | 3 mi |
| 7 | Rest | 5 mi | CT | 4 mi | Rest | 9 mi | 3 mi |
| 8 | Rest | 5 mi | CT | 4 mi | CT or Rest | 10 mi | 3 mi |
| 9 | Rest | 5 mi | 3 mi | 4 mi | Rest | 6 mi | 4 mi |
| 10 | Rest | 5 mi | CT | 4 mi | Rest | 12 mi | 4 mi |
| 11 | Rest | 5 mi | CT | 4 mi | CT or rest | 13 mi | 4 mi |
| 12 | Rest | 5 mi | CT | 5 mi (1 mile @ estimated marathon pace) | Rest | 14 mi | 4 mi |
| 13 | Rest | 5 mi | CT | 5 mi (2 miles @ estimated marathon pace) | CT or Rest | 10 mi | 5 mi |
| 14 | Rest | 6 mi | CT | 5 mi (2 miles @ estimated marathon pace) | CT or Rest | 16 mi | 4 mi |
| 15 | Rest | 6 mi | CT | 5 mi (3 miles @ estimated marathon pace) | CT or Rest | 10 mi | 4 mi |
| 16 | Rest | 5 mi | CT | 5 mi (3 miles @ estimated marathon pace) | CT or Rest | 18 mi | 4 mi |
| 17 | Rest | 5 mi | CT | 5 mi (3 miles @ estimated marathon pace) | CT or Rest | 10 mi | 5 mi |
| 18 | Rest | 6 mi | CT | 6 mi (4 miles @ estimated marathon pace) | Rest | 20 mi | 4 mi |
| 19 | Rest | 5 mi | CT | 5 mi | CT or Rest | 14 mi | 4 mi |
| 20 | Rest | 4 mi | CT | 4 mi | CT or Rest | 12 mi | 3 mi |
| 21 | Rest | 4 mi | CT | 3 mi | CT or Rest | 8 mi | 3 mi |
| 22 | Rest | 2 mi | 30 minutes | Rest Day | 20 minutes | Race Day! | Rest Day! |
