Basic Marathon Training Schedule for Beginners

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.

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	Rest	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	Rest	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	CT or Rest	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	CT or Rest	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!