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Basic Marathon Training Schedule for Beginners

From Christine Luff,
Your Guide to Running & Jogging.
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Congratulations on your decision to train for your first marathon! This schedule (see table below) is perfect for a beginner runner and a first-time marathoner whose goal is simply to finish the 26.2-mile race. To start this plan, you should have been running for at least three months and should have a base mileage of at least 15 miles per week.

If you haven't already had a physical, visit your doctor for medical clearance to train for a marathon.

Notes about the schedule:

Mondays: Most Mondays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days.

Tuesdays and Thursdays: After your warm up, run at a moderate pace (slightly faster than your long run pace) for the designated mileage. Cool down and stretch after your run.

Wednesdays: Warm up, then run at a comfortable but determined pace for the designated mileage. Cool down and stretch after your run.

Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes. If you're feeling very sluggish or sore on Friday, take a rest day. It's important that you're feeling strong for your Saturday long run.

Saturdays: This is the day for your long slow distance run. Run the designated mileage at an easy, conversational pace. Use your breathing as your guide. You should be able to breathe easily and talk in complete sentences comfortably during your run.

Sundays: This is an active recovery day. Your short run should be at a very easy (EZ), comfortable pace, which helps loosen up your muscles.


Beginners' Training Schedule

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 3 mi 2 mi 3 mi Rest 4 mi 3 mi EZ
2 Rest 3 miles 2 mi 3 mi CT or Rest 5 mi 3 mi EZ
3 Rest 3 mi 2 mi 4 mi CT or Rest 6 mi 3 mi EZ
4 Rest 3 mi 3 mi 4 mi CT or Rest 4 mi 3 mi EZ
5 Rest 4 mi 3 mi 4 mi CT or Rest 6 mi 3 mi EZ
6 Rest 4 mil 3 mi 4 mi CT or Rest 8 mi 3 mi EZ
7 Rest 4 mi 3 mi 4 mi CT or Rest 10 mi 3 mi EZ
8 Rest 4 mi 3 mi 4 mi CT or Rest 8 mi 3 mi EZ
9 Rest 4 mi 3 mi 4 mi CT or Rest 12 mi Rest
10 4 mi EZ 4 mi Rest 4 mi CT or Rest 10 mi 3 mi EZ
11 Rest 4 mi 3 mi 4 mi CT or Rest 14 mi 3 mi EZ
12 Rest 5 mi 4 mi 5 mi CT or Rest 10 mi 3 mi EZ
13 Rest 4 mi 3 mi 5 mi CT or Rest 16 mi 3 mi EZ
14 Rest 4 mi 4 mi 5 mi CT or Rest 12 mi 3 mi EZ
15 Rest 4 mi 3 mi 5 mi CT or Rest 18 mi Rest
16 3 mi EZ 5 mi Rest 6 mi CT or Rest 12 mi 3 mi EZ
17 Rest 4 mi 3 mi 6 mi CT or Rest 20 mi 3 mi EZ
18 Rest 4 mi 3 mi 4 mi CT or Rest 12 mi 3 mi EZ
19 Rest 3 mi 20 minutes 3 mi CT or Rest 8 mi 3 mi EZ
20 Rest 2 mi 20 minutes Rest Day 20 minutes Race Day! Rest Day!
Updated: February 15, 2008
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