Beginner Marathon Training Schedule

Train for your first marathon

Updated on July 20, 2021

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Congratulations on your decision to train for your first marathon! This training schedule (see table below) is perfect for a beginner runner and a first-time marathoner whose goal is to finish the 26.2-mile race.

To start this beginner marathon training schedule, you should have about 4 to 8 weeks of easy running under your belt. You should also be in good health and free from injury. Training for a marathon is a huge endeavor. It's good to think carefully about what's involved with the training. Make sure you're wearing the right gear, such as quality running shoes and breathable workout tank tops.

If the schedule below seems too easy for you, try this advanced beginner marathon schedule or check out more marathon training schedules for other options.

If you haven't already had a physical, visit your doctor for medical clearance to train for a marathon.

Getting Started With the Training Schedule

Here's what to expect each week during your marathon training:

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 and Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes. It's also beneficial to do overall body strength training at least once a week. 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 long runs.
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.

You can switch days to accommodate your schedule. Just make sure you don't do two really intense or long workouts two days in a row—and remember to always wear supportive sports bras for running to minimize breast pain. If you'd like to track your running times along the way, try out our pace calculator or download a running app.

Beginners' Marathon Training Schedule

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	3 mi	CT	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	CT	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	CT	4 mi	CT or Rest	6 mi	3 mi EZ
6	Rest	4 mil	CT	4 mi	CT or Rest	8 mi	3 mi EZ
7	Rest	4 mi	CT	4 mi	CT or Rest	10 mi	3 mi EZ
8	Rest	4 mi	CT	4 mi	CT or Rest	8 mi	3 mi EZ
9	Rest	4 mi	CT	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	4 mi	CT or Rest	14 mi	3 mi EZ
12	Rest	5 mi	CT	5 mi	CT or Rest	10 mi	3 mi EZ
13	Rest	4 mi	CT	5 mi	CT or Rest	16 mi	3 mi EZ
14	Rest	4 mi	CT	5 mi	CT or Rest	12 mi	3 mi EZ
15	Rest	4 mi	CT	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	CT	6 mi	CT or Rest	20 mi	3 mi EZ
18	Rest	4 mi	CT	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!

3 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.

Van der Worp MP, ten Haaf DSM, van Cingel R, de Wijer A, der Sanden MWGN, Staal JB. Injuries in runners; a systematic review on risk factors and sex differences. PLOS ONE. 2015;10(2):e0114937. doi:10.1371/journal.pone.0114937
Blagrove RC, Howatson G, Hayes PR. Effects of strength training on the physiological determinants of middle- and long-distance running performance: a systematic review. Sports Med. 2018;48(5):1117-1149. doi:10.1007/s40279-017-0835-7
Özsu İ, Gurol B, Kurt C. Comparison of the effect of passive and active recovery, and self-myofascial release exercises on lactate removal and total quality of recovery. J Educ Train Stud. 2018;6(9a):33-42. doi:10.11114/jets.v6i9a.3511

By Christine Luff, ACE-CPT
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