How to Build Simple and Effective Marathon Training Plans for Beginners
The first time I ran a marathon was in April 2024. I knew how important training was, but I didn’t realize how long it would take. Luckily, sportswear company Hoka hooked me up with a professional running coach. And the most important thing I learned from him was the importance of marathon training plans for beginners.
Without a plan, you run the risk of not finishing the race or, even worse, getting injured on the course. After all, the goal of running a marathon is not just to finish, but to train safely, avoid injury, and enjoy the experience.
The right training plan should cater to the unique needs of beginners, like endurance and learning to fuel properly. And, to be unequivocal, a proper marathon training guide for beginners has several prongs. It’s not just about running, but also about positive self-talk, intrinsic motivation, and appropriate nutrition.
Below, I’m sharing one of the best marathon training plans for beginners. Please use this as a guide to crossing the finish line, and feel free to tweak it as necessary.
Marathon Training Plans for Beginners
Successful marathon preparation is a long-term process; it’s not something you can leave for the last minute. That’s why marathon training plans for beginners allow gradual adaptation to increase mileage and intensity, usually increasing in two-mile increments.
That’s why beginners should consider marathon training plans that cover running volume, pacing, recovery, strength, nutrition, hydration, and mental training.
What Is a Marathon?
When people use the term “marathon,” they’re usually talking about a race that’s 26.2 miles long. A half marathon, in case you’re wondering, covers 13.1 miles. There are also a handful of basic race formats–like road races, trail marathons, and charity marathons.
Regardless of the mileage, though, beginners usually struggle with believing that they can go the distance. But I’m here to tell you that you can, especially with the right training.
How Long Should A Beginner Train For A Marathon?
The duration of training depends on the beginner’s starting fitness and level of experience. That said, longer plans usually offer the most benefits to beginners. When you have more time, you can slowly build up your mileage and reduce injury risk. Even better, you’re able to more seamlessly integrate strength and recovery.
When To Start Training For A Marathon As A Beginner
Beginners should start training for a marathon as soon as possible, which is usually about four months before a race. This not only gives you ample time to increase your long runs, but it also provides a bit of wiggle room.
For example, I started training for the Big Sur Marathon in December 2023. The race took place in late April 2024. It was hard to commit to four months of training, but I was okay skipping a couple of long runs because I had a lot of time to build my endurance.
How To Prepare For A Marathon As A Beginner
Practice positive self-talk.
Big Sur was far from my last marathon. In fact, I’ve run two marathons since then. And I plan on running many more. The most important thing I’ve learned? Before starting to train or fuel or lift, you need to get your mind right. Tell yourself you can and will do this. Envision your training paying off as you cross the finish line and get your medal. Once you do that, all the other components of training kind of just fall into place.
Come up with a training plan that matches your goals.
Ideally, each individual should have a training plan tailored to their experience, fitness level, and goals. For instance, if you want to run a marathon in four hours or less, you’ll need a lot of speed runs. But if you just want to finish your first marathon, your focus will be on long runs. If that’s not the case, there are probably better marathon training plans for beginners.
Just to give you an idea, my first marathon training plan started with a three-mile long run. From there, we would increase my distance by two or three miles every other week. So I went from running three miles to five, then seven, then 10, then 12, then 15, and then 18. Fun fact: You don’t have to run all 26 miles during training. Most people usually stop around 20 miles and trust that their endurance and race day vibes will push them the rest of the way.
Include strength training in your fitness regimen.
A common question I hear when it comes to marathon training is about cross-training—which is pretty crucial when it comes to preventing injuries. Running does build muscle, but that growth is limited. To truly build stronger muscles that prevent injury, you’ll need to lift weights. My favorite leg workouts for beginners training for a marathon? Squats, dead lifts, and lunges! These exercises are easy to follow and build strength, stability, and power. So yeah, you should include cross-training in any marathon training plans for beginners.
Be mindful of nutrition and hydration.
When I trained for the Big Sur marathon, Hoka also provided a nutritionist for us. This makes sense, considering that what you put into your body is what fuels your runs. Not only that, but being nourished and hydrated also ensures that your recovery goes well. I also think trying an alcohol-free lifestyle is a good idea when training for a marathon, since alcohol can impede proper recovery and negatively impact training.
How To Train For A Marathon As A Beginner
Get proper running gear.
Because you’re running so much, you’ll want to ensure that you have all the gear you need. For most runners, especially beginners, this means getting shoes, dry fit clothing, moisture-wicking socks, and sunscreen. Some of my favorite brands are Hoka, Nike, and Salomon.
Try the run-walk method.
Most marathoners will be upfront about not running the entire 26.2 miles–myself included. In the three races I’ve completed, I have walked so much. And that’s true for my training as well. It’s so much less intimidating to remind myself that I can always walk. This helps reduce the impact on your joints and bones, but it’s also a much more manageable approach to training.
Take it slow.
When I ran the marathon, I would ask my teammates what tips they had for me. And since a lot of them were already on their third or fourth marathon, I took their words seriously. The best piece of advice I got? To slow down. You see, you’ll always be able to go farther if you go slower–cause you’re less likely to gas out. The best marathon training plans for beginners will always encourage you to slow down.
Don’t forget to taper.
If you hear someone saying “I’m tapering” in the context of running a marathon, they mean they’re decreasing their weekly mileage to allow their body to recover so it can be in optimal shape on race day. This usually happens about three weeks before the race, and it’s a crucial part of training–especially for beginners.
Beginner Marathon Training Plan
I’m going to get into more detail on the marathon training plan that I followed when I trained for my first-ever marathon. But it bears repeating that everyone is different and you will have to tweak it to fit your fitness level and your schedule.
Some quick info: I ran four times a week–on Monday, Wednesday, Friday, and Saturday. I cross-trained on Tuesday and Thursday, and I took Sunday off for maximum recovery. My Monday and Friday runs were typically slow, controlled, easy runs. And my Wednesday runs were focused on speed, which allowed me to strength train too. Saturdays were reserved for long runs, after which I would often take a hot shower and a long nap.
So let’s get into it.
Week 1
Day 1: Easy 2 miles
Day 2: Rest day or cross-train leg day
Day 3: Easy 2 miles
Day 4: Rest day or cross-train core day
Day 5: Easy 2 miles
Day 6: Long run, 3 miles
Day 7: Rest day
Week 2
Day 1: Easy 3 miles
Day 2: Rest day or cross-train leg day
Day 3: Easy 3 miles and option to cross-train back day
Day 4: Rest day or cross-train core day
Day 5: Easy 2 miles
Day 6: Long run, 4 miles
Day 7: Rest day
Week 3
Day 1: Easy 3 miles
Day 2: Rest day or cross-train leg day
Day 3: Easy 4 miles
Day 4: Rest day or cross-train core day
Day 5: Easy 3 miles
Day 6: Long run, 5 miles
Day 7: Rest day
Week 4
Day 1: Easy 3 miles
Day 2: Rest day or cross-train leg day
Day 3: Easy 4 miles (two miles, 1-3 minute break, 2 more miles)
Day 4: Rest day or cross-train core day
Day 5: Easy 3 miles
Day 6: Long run, 5 miles
Day 7: Rest day
Week 5
Day 1: Easy 3 miles
Day 2: Rest day or cross-train leg day
Day 3: Easy 4 miles (no break)
Day 4: Rest day or cross-train core day
Day 5: Easy 3 miles
Day 6: Long run, 6 miles (three miles, 1-3 minute break, 3 more miles)
Day 7: Rest day
Week 6
Day 1: Easy 3 miles
Day 2: Rest day or cross-train leg day
Day 3: Easy 4 miles (no break)
Day 4: Rest day or cross-train core day
Day 5: Easy 4 miles
Day 6: Long run, 6 miles (no break, so take it extra slow if you need to)
Day 7: Rest day
Week 7
FYI, this is where things start to get spicy!
Day 1: Easy 4 miles
Day 2: Rest day or cross-train leg day
Day 3: Speed endurance run (1 mile super easy warmup, 3-minute break, ½ mile fast, 3-minute break, ½ mile in faster, 3-minute break, ½ mile fastest, 3-minute break, ½ mile super easy cool down)
Day 4: Rest day or cross-train core day
Day 5: Easy 4 miles
Day 6: Long run, 7 miles (take a 3-minute walk break half-way through or after, if necessary)
Day 7: Rest day
Week 8
Day 1: Easy 4 miles
Day 2: Rest day or cross-train leg day
Day 3: Speed endurance 4 miles (1 mile easy warmup, 2 miles fast, 1 mile easy cool down)
Day 4: Rest day or cross-train core day
Day 5: Easy 3 miles
Day 6: Long run, 7 miles (run slow during the first half and pick it up during the second half)
Day 7: Rest day
Week 9
Day 1: Easy 4 miles
Day 2: Rest day or cross-train leg day
Day 3: Speed endurance 5 miles (1 mile super easy warmup, 3 x 1 mile at a fast pace with 3-minute breaks in between, 1 mile easy cool down)
Day 4: Rest day or cross-train core day
Day 5: Easy 4 miles
Day 6: Long run, 8 miles (run slow during the first half and pick it up during the second half)
Day 7: Rest day
Week 10
Day 1: Easy 4 miles
Day 2: Rest day or cross-train leg day
Day 3: Tempo run 3 miles (1 mile easy warmup, 3 miles of pushing yourself, 1 mile cool down)
Day 4: Rest day or cross-train core day
Day 5: Easy 4 miles
Day 6: Long run, 8 miles (run slow during the first half and pick it up during the second half)
Day 7: Rest day
Week 11
Day 1: Easy 4 miles
Day 2: Rest day or cross-train leg day
Day 3: Progression run 40 minutes (go slow the first 20 minutes and pick it up at the end)
Day 4: Surprise trail run to shake things up (the only goal is to get out in nature and have fun)
Day 5: Rest day
Day 6: Long run, 10 miles (remember: you can walk if you need to!)
Day 7: Rest day
Week 12
And now the mileage gets extra feisty!
Day 1: Easy 5 miles
Day 2: Rest day or cross-train leg day
Day 3: Speed endurance 6 miles (1 mile easy warmup, 4 x 1 mile fast with a 3-minute break in between, 1 mile easy cool down)
Day 4: Rest day or cross-train core day
Day 5: Easy 5 miles with strides (after your run, sprint as fast as you can for 15 seconds and repeat this four times with a 1-minute break in between)
Day 6: Long run, 10 miles
Day 7: Rest day
Week 13
Day 1: Easy 5 miles
Day 2: Rest day or cross-train leg day
Day 3: Speed endurance 6 miles (1 mile easy warmup, 2 x 2 miles fast with a 4-minute rest in between, 1 mile easy cool down)
Day 4: Rest day or cross-train core day
Day 5: Easy 5 miles with 4-6 x 15-second strides
Day 6: Long run, 12 miles (practice positive self-talk; you can and will do this!)
Day 7: Rest day
Week 14
Day 1: Easy 6 miles
Day 2: Rest day or cross-train leg day
Day 3: Speed endurance 7 miles (1 mile easy warmup, 2 miles fast, 3-minute rest, 1 mile faster, 3-minute rest, 2 miles fast, 1 mile easy cool down)
Day 4: Rest day or cross-train core day
Day 5: Easy 5 miles with 4-6 x 15-second strides
Day 6: Long run, 12 miles (practice positive self-talk; you can and will do this–again!)
Day 7: Rest day
Week 15
Day 1: Easy 6 miles
Day 2: Rest day or cross-train leg day
Day 3: Speed endurance 6 miles (1 mile super easy warmup, 4 miles alternating between 2 minutes hard run and 2 minutes easy jog, 1 mile easy cool down)
Day 4: Rest day or cross-train core day
Day 5: Easy 5 miles with 4-6 x 15-second strides
Day 6: Long run, 14 miles (You got this!)
Day 7: Rest day
Week 16
Day 1: Easy 6 miles
Day 2: Rest day or cross-train leg day
Day 3: Speed endurance 5 miles (1 mile easy warmup, 5 x 1 mile shaving off 10 seconds per mile with 3-minute breaks in between)
Day 4: Rest day or cross-train core day
Day 5: Easy 5 miles with 4-6 x 15-second strides
Day 6: Long run, 15 miles (I know that’s right!)
Day 7: Rest day
Week 17
Day 1: Easy 6 miles
Day 2: Rest day or cross-train leg day
Day 3: Speed endurance 8 miles (1 mile easy warmup, 3 x 2 miles at your fast pace with 3-minute breaks in between, 1 mile easy cool down)
Day 4: Rest day or cross-train core day
Day 5: Easy 4 miles and option to add a back workout
Day 6: Long run, 15 miles (you could bump this up to 16 if you really wanted to; I didn’t because I had a minor foot strain)
Day 7: Rest day
Week 18
And now we begin the taper!
Day 1: Rest day
Day 2: Easy 6 miles
Day 3: Rest day or cross-train core day (avoid leg workouts to give your muscles a great chance to recover)
Day 4: Easy 6 miles
Day 5: Rest day or cross-train back day
Day 6: Long run, 12 miles
Day 7: Rest day
Week 19
Make sure to feel all the excitement of the week before the race!
Day 1: Easy 5 miles
Day 2: Rest day or cross-train back day
Day 3: Tempo run 6 miles (2 mile easy warmup, 3.1 miles alternating between easy and hard efforts, 1 mile easy cool down)
Day 4: Rest day or cross-train core day
Day 5: Easy 5 miles
Day 6: Long run, 10 miles
Day 7: Rest day
Week 20
It’s race week! You may feel nervous, but you shouldn’t. You trained for 20 weeks at this point, and you’re incredibly fit.
Day 1: Easy 5 miles
Day 2: Rest day or cross-train back day
Day 3: Hybrid run (1 mile easy warm up, 2 miles at goal marathon pace, 2 minutes rest, 8 x 1 minute hard, 1 minute easy, 1 mile easy cool down)
Day 4: Easy 4 miles
Day 5: Rest day or cross-train core day
Day 6: Super easy shakeout 2 miles
Day 7: Race day! You can and will do this!
