22 Week Marathon Training Schedule for Beginners

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Updated on July 17, 2023

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woman running in park training for marathon — Verywell / Ryan Kelly

This simple marathon training schedule (see below) gives runners two more training weeks than the 20-week marathon program for beginners. It's perfect for first-time marathoners who are nervous about the race and want plenty of time to get ready.

To start this schedule, it's recommended that you have been running regularly for at least six months and are able to run at least 3 miles. If you haven't had a recent physical, get cleared by your doctor before you start marathon training.

Make sure you have thought a lot about the commitment required and considered the reasons for marathon training.

Getting Started

Below are descriptions of what to expect and what to do each during your training.

Cross-Training (CT)

Cross-training can be walking, biking, swimming, or any other activity (other than running) that you enjoy. Marathoners-in-training benefit from strength-training, so try to work at least one or two training sessions into your weekly training. When your schedule calls for cross-training, do your activity at a moderate level for 30 to 45 minutes.

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.

Use a run/walk strategy if you need to take walk breaks.

You can switch a run to a different day to accommodate your schedule. You'll most likely want to do your long runs on Saturday or Sunday when you'll have more time. If you like (this is not required), your runs can be a mix of tempo, interval, and hill workouts. This will help you get fitter and more familiar with pacing.

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. If you're unsure of your pace, try this calculator.

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. It's important that you build your mileage gradually so you avoid overuse injuries and don't get burned out from running all the time. Between running days, take a complete day off or do some easy cross-training (CT).

22-Week Training Schedule

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 mi	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 (3 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 (4 miles @ estimated marathon pace)	CT or Rest	18 mi	4 mi
17	Rest	5 mi	CT	5 mi (4 miles @ estimated marathon pace)	CT or Rest	10 mi	5 mi
18	Rest	6 mi	CT	6 mi (5 miles @ estimated marathon pace)	Rest	19 mi	4 mi
19	Rest	5 mi	CT	6 mi (5 miles @ estimated marathon pace)	CT or Rest	14 mi	4 mi
20	Rest	4 mi	CT	4 mi	CT or Rest	20 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!

Handling Injuries, Setbacks, and Challenges

You may (literally!) run into a few bumps in the road while training for a marathon. Here is how to overcome common training challenges:

Running Injuries

There are several common running injuries that are often the result of overuse, wearing the wrong shoes, or improper running form. Shin splints, runner’s knee, plantar fasciitis, and a pulled muscle are all common running injuries. If you have pain during or after running, it is important you rest and decrease mileage until the pain subsides. If the pain doesn’t go away or get better, make sure you see a doctor so you can get treatment to avoid derailing your training schedule.

To prevent injuries, follow the training schedule outlined above to ensure you are gradually increasing your mileage. Go to a running store to get fitted for the right running shoes for your feet. It is also important you are doing a warm-up before running to get your muscles primed for activity. Also, have your running form evaluated. Studies have found those who first strike the ground with their heel when they run have more injuries than those who strike mid-sole.

Weather

Whether it's rain, snow, heat, or wind, bad weather is a part of training that is inevitable at some point while training for a marathon. If you are running in rainy weather (or cold and snowy), make sure you dress in layers. Avoid cotton, which absorbs water, and wear performance fabrics that will resist water. If you are running in hot weather, make sure you drink water before water and during. Performance fabrics are also a good choice to keep you cool. Wear a running hat to keep the sun out of your eyes.

Boredom and Burnout

Working in rest days or alternate training days (where you are doing cross-training, yoga, or Pilates) will keep your body and mind fresh. Prevent boredom while running by distracting your mind by repeating a running mantra, focusing on nature and the surroundings, or listening to your favorite running song.

Race Day Tips

You made it race day! All the hard work and training has paid off! To ensure you have a successful race, follow the following tips:

Be prepared for chafing or blisters: To prevent chafing or blisters while running, make sure you are wearing snug-fitting performance fabric, not cotton. Well before race day you should have found a pair of running shoes that fit your properly. Race day is not the right time to try out a brand-new pair of shoes. You can also use anti-chafing creams on any trouble spots, such as nipples, bra-line, or thighs, to prevent discomfort during the run.

Pain medication: If you have been dealing with a common running injury such as shin splints or runner’s knee, you may wondering which pain medications you can take before the race. Experts say acetaminophen (Tylenol) can be taken before the run, but avoid taking non-steroidal anti-inflammatories (NSAIDS), such as Aleve, Advil, or Motrin. Studies have found that these are more likely to have adverse effects, including stomach upset, kidney damage, and even an increase in inflammation. In general, to avoid post-race pain, make sure you warm up and stretch before the race, and ice after the race.

Hydration: Experts say to prevent hydration, you should be making an effort to drink fluids 48 hours before the race. On the race day, drink two 8-ounce glasses of water or a sports drink two hours before the race starts so you are fueled and ready. During the race, listen to your body and your thirst–however in general plan on drinking around 5 to 12 ounces of fluids every 20 minutes.

Pre-Race Nutrition: Race day is not a good time to try out new foods, as you want to avoid an upset stomach. Plan on eating at least two hours before the race starts. Eat a breakfast that has a good mix of carbohydrates and protein, such as a bagel with peanut butter and a banana, a bowl of oatmeal with banana and peanut butter, or a granola bar with a banana.

Bottom Line

You can successfully train for a marathon in 22 weeks by following a training schedule that incorporates short runs, long runs, cross training days, and rest days. Gradually increasing your mileage will help prevent overuse injuries common in runners, like shin splints and runner's knee. Ensure you have the right running shoes to support your feet and prevent injuries. By training and being prepared for challenges, such as bad weather, chafing, or running boredom, you can ensure race day success!

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5 Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Marathon Preparation. Cleveland Clinic. Reviewed March 27, 2017.
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