Your first 26.2 · 24 weeks
Your first marathon training plan
Running your first marathon is a big, life-changing goal, and you don't need to be a lifelong runner to do it. This plan is for people starting from a small base who want time on their side.
It starts at just 10 miles a week, with the long run at 5 miles. Over 24 weeks it climbs gradually to 18 miles, and run/walk is encouraged the whole way: walk breaks are a strategy, not a failure.
The plan
First marathon plan: week by week
Beginner runner, 4 runs a week, starting from 10 miles a week. 24 weeks to race day.
- 24
- weeks
- 33
- mi peak week
- 18
- mi longest run
- 444
- 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 | 10 mi | 5 mi | Easy running and strides |
| 2 | Base | 11 mi | 5.5 mi | Easy running and strides |
| 3 | Baserecovery | 8 mi | 3.5 mi | Recovery week: all easy |
| 4 | Base | 12 mi | 6.5 mi | Easy running and strides |
| 5 | Base | 13 mi | 7 mi | Easy running and strides |
| 6 | Baserecovery | 9.5 mi | 4.5 mi | Recovery week: all easy |
| 7 | Base | 14 mi | 7.5 mi | Easy running and strides |
| 8 | Base | 15 mi | 8 mi | Easy running and strides |
| 9 | Buildrecovery | 11 mi | 5.5 mi | Recovery week: all easy |
| 10 | Build | 16.5 mi | 9 mi | Tempo run 3 mi |
| 11 | Build | 18 mi | 9.5 mi | Tempo run 3 mi |
| 12 | Buildrecovery | 13.5 mi | 6.5 mi | Recovery week: all easy |
| 13 | Build | 19.5 mi | 10.5 mi | Tempo run 3 mi |
| 14 | Build | 21 mi | 11.5 mi | Tempo run 3.5 mi |
| 15 | Buildrecovery | 15.5 mi | 8 mi | Recovery week: all easy |
| 16 | Build | 23 mi | 12.5 mi | Tempo run 3.5 mi |
| 17 | Build | 25 mi | 13.5 mi | Tempo run 4 mi |
| 18 | Peakrecovery | 18.5 mi | 9 mi | Recovery week: all easy |
| 19 | Peak | 27.5 mi | 15 mi | Marathon-pace run 4.5 mi |
| 20 | Peak | 30 mi | 16.5 mi | Marathon-pace run 5 mi |
| 21 | Peak | 33 mi | 18 mi | Marathon-pace run 5.5 mi |
| 22 | Taper | 24.5 mi | 11.5 mi | Short tempo 4 mi |
| 23 | Taper | 18 mi | 8 mi | Short tempo 3 mi |
| 24 | Race week | 36.5 mi | 26.2 mi | Race week: easy runs, then race day |
Sample week
First marathon plan: a peak week, day by day
Week 21 of 24, 33 miles. Every run in your own plan comes with its distance, structure and target pace.
Week 21 of 24
Peak- MonRest
- TueEasy runRPE 3 to 4 · conversational5mi
- WedMarathon-pace runGoal race effort5.5mi
- ThuRest
- FriEasy runRPE 3 to 4 · conversational4.5mi
- SatRest
- SunLong runRPE 3 to 4 · conversational18mi
Who this plan is for
- You run a little now, but not much, and want to finish a marathon.
- You'd like to use run/walk intervals on long runs or on race day.
- You have about six months before race day.
How to adjust it
- Already running more? A shorter plan such as 18 weeks may suit you better.
- Use a set ratio on long runs, for example 4 minutes running and 1 minute walking, from the start.
- If a week goes badly, repeat it. The plan has room for that.
Why this first marathon plan works
Walk breaks from day one
Taking a short walk break every few minutes keeps your effort low and your legs fresher in the final miles.
Start where you are
The plan begins at your current mileage, not someone else's, and never raises it faster than about 10% a week.
Goal: finish happy
Forget time goals for your first marathon. Run the first half easier than you think you should.
First marathon plan FAQ
How long does it take to train for a first marathon?
Most people who can already run for 30 minutes need four to five months. Starting from a smaller base, give yourself closer to six months, like this 24-week plan.
Is it OK to walk during a marathon?
Yes. Many first-time marathoners use run/walk intervals and finish faster and feeling better than if they had tried to run the whole way.
How much should I run before starting marathon training?
This plan starts at 10 miles a week. If you run less than that, build up for a few weeks first, or train for a half marathon.
What's the most important run of the week?
The long run. It builds the endurance and the confidence you'll lean on in the final 10K.
Should I have a time goal for my first marathon?
Finishing is the goal. Run by effort, keep the first half comfortable and enjoy the day. Time goals can come next time.
What should I eat on long runs?
Practise taking a gel, chews or a sports drink every 30 to 45 minutes on runs over 90 minutes, so race-day fuelling feels normal.
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.