First 26.2 · 18 weeks
Beginner marathon training plan
If you're new to the marathon, the goal is simple: reach the start line healthy and the finish line smiling. That means building mileage patiently, keeping most running easy and respecting rest days.
This sample starts at 15 miles a week over 4 runs. Every third week is a lighter recovery week, the long run climbs from 7.5 to 18 miles, and weekly mileage tops out at 36 miles before a 3-week taper.
The plan
Beginner marathon plan: week by week
Beginner runner, 4 runs a week, starting from 15 miles a week. 18 weeks to race day.
- 18
- weeks
- 36
- mi peak week
- 18
- mi longest run
- 413
- mi in total
Weekly distance
Training efforts
- RecoveryRecovery runsRPE 2 · very easy, slower than you think
- EasyEasy and long runsRPE 3 to 4 · conversational
- SteadySteady runsRPE 5 · steady, can speak in short sentences
- Race paceRace-pace workGoal race effort
- ThresholdTempo, cruise repsRPE 7 · comfortably hard, about one-hour race effort
- Interval800 m intervalsRPE 8 to 9 · hard, about 5K race effort
Add a recent race or goal time in the builder for exact paces.
| Week | Phase | Distance | Long run | Key sessions |
|---|---|---|---|---|
| 1 | Base | 15 mi | 7.5 mi | Easy running and strides |
| 2 | Base | 16.5 mi | 8.5 mi | Easy running and strides |
| 3 | Baserecovery | 12 mi | 5.5 mi | Recovery week: all easy |
| 4 | Base | 18 mi | 9.5 mi | Easy running and strides |
| 5 | Base | 19.5 mi | 10.5 mi | Easy running and strides |
| 6 | Buildrecovery | 14.5 mi | 7 mi | Recovery week: all easy |
| 7 | Build | 21 mi | 11.5 mi | Tempo run 3.5 mi |
| 8 | Build | 23 mi | 12.5 mi | Tempo run 3.5 mi |
| 9 | Buildrecovery | 17 mi | 8.5 mi | Recovery week: all easy |
| 10 | Build | 25 mi | 13.5 mi | Tempo run 4 mi |
| 11 | Build | 27.5 mi | 14.5 mi | Tempo run 4.5 mi |
| 12 | Buildrecovery | 20.5 mi | 10 mi | Recovery week: all easy |
| 13 | Peak | 30 mi | 15.5 mi | Marathon-pace run 5 mi |
| 14 | Peak | 33 mi | 16.5 mi | Marathon-pace run 5.5 mi |
| 15 | Peak | 36 mi | 18 mi | Marathon-pace run 6 mi |
| 16 | Taper | 27 mi | 11.5 mi | Short tempo 4.5 mi |
| 17 | Taper | 19.5 mi | 8 mi | Short tempo 3 mi |
| 18 | Race week | 38 mi | 26.2 mi | Race week: easy runs, then race day |
Sample week
Beginner marathon plan: a peak week, day by day
Week 15 of 18, 36 miles. Every run in your own plan comes with its distance, structure and target pace.
Week 15 of 18
Peak- MonRest
- TueEasy runRPE 3 to 4 · conversational6mi
- WedMarathon-pace runGoal race effort6mi
- ThuRest
- FriEasy runRPE 3 to 4 · conversational6mi
- SatRest
- SunLong runRPE 3 to 4 · conversational18mi
Who this plan is for
- You can already run for about 30 minutes without stopping.
- You run three or four times a week and want a plan that builds slowly.
- Your marathon is about four months away.
How to adjust it
- Starting from less? Pick a later race so the build can stay gradual.
- Only free three days a week? The builder rearranges the week around three runs.
- Swap the long run to whichever day you have the most time.
Why this beginner marathon plan works
Easy means conversational
If you can't speak in full sentences, slow down. Easy running builds the aerobic engine a marathon depends on.
Recovery every third week
New runners adapt more slowly, so the plan cuts back more often than an intermediate plan does.
Run/walk is allowed
Planned walk breaks on long runs are a proven strategy. It still counts, and many first-timers finish faster with it.
Beginner marathon plan FAQ
Can a beginner train for a marathon in 18 weeks?
Yes, if you can already run for about 30 minutes without stopping. If not, spend a couple of months building to that first, or start with a half marathon.
How many miles a week should a beginner run for a marathon?
This sample peaks at 36 miles a week. Most beginner plans peak somewhere in the 30s. Consistency matters more than the number: steady runs, every week.
Do beginners need speed work?
Not much. A weekly steady or tempo run in the second half of the plan is plenty. The long run is the key workout.
How long should my longest run be?
This plan builds to 18 miles about three weeks before race day. Race-day adrenaline and a proper taper carry you through the rest.
What if I miss a week?
Repeat the previous week instead of jumping ahead. Missing a week in an 18-week plan won't ruin your race; trying to catch up might.
What's free and what's paid
Free: the plan outline (phases, weekly mileage and paces) plus the first 2 weeks day by day. Every session, the PDF and calendar sync come with Monthly ($13/month, cancel anytime), Yearly ($70/year) or Lifetime ($100 once, a one-time payment).
Related training plans
See every option on the marathon training plan page.