12 week beginner marathon training plan

Work your way to your first marathon with our 12 week plan.

12 week beginner marathon training plan
Distance Marathon Level Beginner Weeks 12

Recently signed up to your first marathon? Our 12-week marathon training guide will get you across the finish line with a smile on your face.

  • Please note: always do a 15-minute warm up before Threshold, Continuous hills, Circuit or Interval sessions.
  • Substitute cross-training for running if you are injured.
  • Add a conditioning class or consider Pilates or Yoga at least once a week.
  • Stretch every day for at least 10 minutes. 
  • Always eat within 30 minutes of finishing your run.

Training plans supplied by: Nick Anderson at RunningWithUs

For more expert training advice on running techniques click the links below

Week 1

  1. Mon

    Rest

  2. Tue

    25 minutes

    1. Easy run 25 minutes, continuous.
  3. Wed

    30 minutes

    1. Workout Core or Pilates
  4. Thu

    30 minutes

    1. Threshold run 30 minutes to include 3 sets of 4 minutes with 2 minutes jog or walk recovery.

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