A simple program to get you started on your marathon training
If you’re looking to complete your first 26.2-miler, we’ve got the marathon training plan for you. Our beginner marathon training plan is 20 weeks long and includes four scheduled runs and two optional runs most weeks. While you can get fit enough to finish a marathon without doing the optional runs, keep in mind that daily exercise is required for optimal health, let alone optimal running performance. So do the optional runs or a cross-training activity such as bicycling if your schedule permits.
All of the runs in this beginner plan should be paced by feel. Try to complete each run at a steady, moderate pace. On days when you feel especially strong, feel free to run a little faster. On days when you feel flat, run as slow as necessary to feel at least somewhat comfortable.
Think you’re ready for an advanced marathon training plan? I’ll post one soon, so stay tuned. And for those of you interested in focusing on the half-marathon distance, check out my beginner half-marathon training plan and advanced half-marathon training plan.
20-Week Beginner Marathon Training Plan
Week 1
Monday: Rest
Tuesday: Run 3 miles
Wednesday: Run 2 miles (optional)
Thursday: Run 2 miles
Friday: Run 3 miles
Saturday: Run 2 miles (optional)
Sunday: Run 4 miles
Week 2
Monday: Rest
Tuesday: Run 3 miles
Wednesday: Run 3 miles (optional)
Thursday: Run 3 miles
Friday: Run 3 miles
Saturday: Run 3 miles (optional)
Sunday: Run 5 miles
Week 3
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 3 miles (optional)
Thursday: Run 4 miles
Friday: Run 3 miles
Saturday: Run 3 miles (optional)
Sunday: Run 6 miles
Week 4
Monday: Rest
Tuesday: Run 3 miles
Wednesday: Run 3 miles (optional)
Thursday: Run 3 miles
Friday: Run 3 miles
Saturday: Rest
Sunday: Run 8 miles
Week 5
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 4 miles
Saturday: Run 4 miles (optional)
Sunday: Run 9 miles
Week 6
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 8 miles
Week 7
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 10 miles
Week 8
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 5 miles
Friday: Run 4 miles
Saturday: Run 4 miles (optional)
Sunday: Run 11 miles
Week 9
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 4 miles
Saturday: Run 4 miles (optional)
Sunday: Run 9 miles
Week 10
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 6 miles
Friday: Run 4 miles
Saturday: Run 4 miles (optional)
Sunday: Run 12 miles
Week 11
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 4 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 13 miles
Week 12
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 6 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 14 miles
Week 13
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 5 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 9 miles
Week 14
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 6 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 15 miles
Week 15
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 6 miles
Friday: Run 6 miles
Saturday: Run 4 miles (optional)
Sunday: Run 16 miles
Week 16
Monday: Rest
Tuesday: Run 4 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 5 miles
Friday: Run 5 miles
Saturday: Run 4 miles (optional)
Sunday: Run 10 miles
Week 17
Monday: Rest
Tuesday: Run 6 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 6 miles
Friday: Run 6 miles
Saturday: Run 4 miles (optional)
Sunday: Run 18 miles
Week 18
Monday: Rest
Tuesday: Run 6 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 8 miles
Friday: Run 6 miles
Saturday: Run 4 miles (optional)
Sunday: Run 20 miles
Week 19
Monday: Rest
Tuesday: Run 5 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 6 miles
Friday: Run 6 miles
Saturday: Run 4 miles (optional)
Sunday: Run 12 miles
Week 20
Monday: Rest
Tuesday: Run 7 miles
Wednesday: Run 4 miles (optional)
Thursday: Run 5 miles
Friday: Run 4 miles
Saturday: Rest
Sunday: Marathon!
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Posted by: KevinB on Friday, January 29, 2010
Matt: Thanks for sharing this plan. (I read "Performance Nutrition for Runners" in preparing for my first marathon on Jan 17 (PF Chang's Rock 'N' Roll), which I did in 3:28. I credit your book! I am running my 2nd marathon in June in San Diego, and am wondering if you think running the BolderBoulder 6 days before the marathon is a bad idea. I obviously would not be attempting any PR's, but it is such a fun race I hate to miss it.
Posted by: Matt Fitzgerald on Monday, February 1, 2010
Thanks for your message. You give me entirely too much credit for your spectacular first marathon performance! To answer your question, running Bolder Boulder won't hurt your marathon in San Diego if you're sensible about it. You should keep some high-intensity running in your pre-marathon taper, anyway, so let Bolder Boulder be your last hard workout. Still, don't go all out. Hold back just a little and you'll get a nice, confidence-building workout without sabotaging your taper. Good luck!