How do I train for a marathon?
Great question! We have pulled together a beginners marathon training plan here specially designed to take you from gentle jog, to finishing a 26.2mile marathon in 12 weeks. Running a marathon is something a tiny percentage of people have ever achieved – so you’re going to be in fantastic company when you take on this challenge.
What level of fitness do I need to train for or run a marathon?
It is essential that you do adequate training before taking on a marathon. It is a significant feat for which you need to prepare your body. However, anyone with a reasonable level of fitness can train to complete a marathon. This training plan is for beginners – but beginner is assuming you can run easily for 30 minutes without stopping.
If you can’t yet achieve an easy 30 minute run, then try this walk – run technique to build your fitness up, and then come back and begin this beginners marathon training plan when that 30 minute run is easily achieved.
Beginners marathon training plan
The plan below is based on you being able to run 30 minutes non stop before you begin. Our beginners marathon training plan is based on time on your feet running – not distance, but there are one or two milage markers to hit to make sure you are prepared. You can choose the days on which you do the sessions – there are three per week. We recommend having a rest day between them – but we know you will have a busy schedule so fit them in where it’s possible.
Beginners marathon training plan week 1-12
| wk 1 | 30 minute brisk walk | 20 minute easy run and 20 minute brisk walk. | 30 minute easy run and 10 minutes brisk walk |
| wk 2 | 25 minute easy run | 35 minute run and 10 minute brisk walk | 45 minute easy run, 10 minute brisk walk |
| week 3 | 25 minute easy run | 40 minute run | 60 minute run |
| week 4 | 15 minute run, 1 minute walk. Repeat 4 times. | 60 minute run | 40 minute easy run, 10 minute walk, 40 minute easy run. |
| week 5 | 15 minute run, 1 minute walk. Repeat 6 times. | 10 minute run, 2 minute walk. Repeat 8 times. | 2 hour run, or 9 miles. |
| week 6 | 45 minute run | 60 minute run | 30 minute run, 5 minute walk. Repeat 3 times. |
| week 7 | 45 minute run | 65 minute run | 1 hour run, walk 10 minutes. Repeat twice. |
| week 8 | 40 minute easy run | 50 minute run | 1 hour run, walk 5 minutes. Repeat twice. |
| week 9 | 40 minute run. | 10 minute easy run, 10 minute hard run. Repeat 4 times. | 75 minutes easy run, 5 minutes walk. Repeat twice. |
| week 10 | 20 minute run. | 30 minute run | 3 hour run. |
| week 11 | 25 minute easy run. | 25 minute run. | 60 minute easy run. |
| week 12 | 25 minute easy run. | 10 minute easy run. | RACE DAY: marathon. Have fun, you’ve done the training. |