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.

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.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Cross-train 30 minutes or rest
  7. Sun

    75 minutes

    1. Long run 75 minutes. Include short walk breaks every 15 minutes if needed.

Week 2

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Easy run 30 minutes, continuous.
  3. Wed

    30 minutes

    1. Workout Core or Pilates
  4. Thu

    40 minutes

    1. Hill run 40 minutes to include 3 sets of 4 minutes with 2 minutes jog or walk recovery.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Cross-train 30 minutes or rest
  7. Sun

    80-90 minutes

    1. Long run 80 to 90 minutes total. Include short walk breaks every 15 to 20 minutes if needed.

Week 3

  1. Mon

    Rest

  2. Tue

    30-40 minutes

    1. Threshold run 30 to 40 minutes. 3 sets of 5 minutes with a 2 minute jog or walk recovery between sets.
  3. Wed

    30 minutes

    1. Workout Core or Pilates
  4. Thu

    20 minutes

    1. Hill run 40 minutes. 3 sets of 5 minutes with 2 minutes jog or walk recovery between sets.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Cross-train 30 minutes or rest
  7. Sun

    100 minutes

    1. Long run 1 hour and 40 minutes. Walk for 3 to 5 minutes every 20 to 30 minutes if needed.

Week 4

  1. Mon

    Rest

  2. Tue

    30-40 minutes

    1. Threshold run 30 to 40 minutes. 4 sets of 5 minutes with 2 minutes jog or walk recovery between sets.
  3. Wed

    30 minutes

    1. Workout Core or Pilates
  4. Thu

    40 minutes

    1. Hill run 40 minutes. 3 sets 8 minutes with 2 minutes jog or walk recovery.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Easy cross-train 30 minutes
  7. Sun

    110-120 minutes

    1. Long run 1 hour 50 minutes to 2 hours. Walk for 5 minutes every 30 minutes if needed.

Week 5

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Easy run 30 minutes, continuous.
  3. Wed

    30 minutes

    1. Workout Core or Pilates
  4. Thu

    30 minutes

    1. Easy run 30 minutes, continuous.
  5. Fri

    Rest

  6. Sat

    Rest

  7. Sun

    70 minutes

    1. Easy run 70 minutes. Walk for 5 minutes half way through if needed.

Week 6

  1. Mon

    Rest

  2. Tue

    45 minutes

    1. Threshold run 45 minutes. 3 sets of 8 minutes with 2 minute jog recovery.
  3. Wed

    45 minutes

    1. Workout with Aerobic 15 minutes core workout followed by 30 minutes cross-training.
  4. Thu

    40 minutes

    1. Hill run 40 minutes. 3 sets 8 minutes with 2 minutes jog or walk recovery.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Easy cross-train or run 30 minutes
  7. Sun

    135 minutes

    1. Long run 2 hours and 15 minutes easy pace. Walk for 5 minutes every 30 to 40 minutes if needed.

Week 7

  1. Mon

    Rest

  2. Tue

    40-45 minutes

    1. Threshold run 40 to 45 minutes. 5 sets of 5 minutes at threshold with 90 seconds jog recovery.
  3. Wed

    45-55 minutes

    1. Workout with Aerobic 15 minutes core workout followed by 30 to 40 minutes cross-training.
  4. Thu

    60 minutes

    1. Marathon-pace practice run 60 minute run with last 40 at marathon pace.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Easy cross-train or run 30 minutes
  7. Sun

    150-160 minutes

    1. Long run 2 hours and 30 to 40 mins easy pace. Walk for 5 minutes every 30 to 40 mins if needed.

Week 8

  1. Mon

    Rest

  2. Tue

    40-45 minutes

    1. Threshold run 40 to 45 minutes. 5 sets of 5 minutes at threshold with 90 seconds jog recovery.
  3. Wed

    1. Workout with Aerobic 15 minutes core workout followed by 30 to 40 minutes cross-training.
  4. Thu

    30 minutes

    1. Progression run 10 minutes easy, 10 minutes marathon pace and 10 minutes threshold effort.
  5. Fri

    Rest

  6. Sat

    15-20 minutes

    1. Easy run 15 to 20 minutes with stretching.
  7. Sun

    120-165 minutes

    1. Run Ideal day for a half-marathon or a 2 hour and 45 minute run with last 45 to 60 minutes at marathon pace.

Week 9

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Recovery run 30 minutes
  3. Wed

    1. Workout with Aerobic Strength and conditioning workout followed by 30 minutes cross-training.
  4. Thu

    60 minutes

    1. Threshold run 60 minutes easy. 5 sets of 10 minutes with a 2 minute jog or walk recovery.
  5. Fri

    Rest

  6. Sat

    30-40 minutes

    1. Easy cross-train or run 30 to 40 minutes
  7. Sun

    180-195 minutes

    1. Long easy run 3 to 3 hours and 15 minutes. Run the last 60 minutes at marathon pace. Walk for 5 minutes every 30 minutes if needed.

Week 10

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Progression run 15 minutes easy, 15 minutes marathon pace and 15 minutes at threshold.
  3. Wed

    30 minutes

    1. Workout and cross-training 30 minutes
  4. Thu

    75 minutes

    1. Marathon-pace practice run 75 minute run with last 40 at marathon pace.
  5. Fri

    Rest

  6. Sat

    30-40 minutes

    1. Easy cross-train or run 30 to 40 minutes
  7. Sun

    120 minutes

    1. Long run 2 hours with the final 30 minutes at marathon pace.

Week 11

  1. Mon

    Rest

  2. Tue

    45 minutes

    1. Easy run 45 minutes
  3. Wed

    30 minutes

    1. Workout with Aerobic Strength and conditioning workout followed by 30 minutes cross-training.
  4. Thu

    75 minutes

    1. Run 75 minute run with the middle 45 as alternating 3 minutes treshold then 3 minutes steady.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Easy cross-train or run 30 minutes
  7. Sun

    75 minutes

    1. Easy run 75 minutes

Week 12

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Easy run 30 minutes. 3 sets of 6 minutes at marathon pace with 2 minutes jog recovery between sets.
  3. Wed

    Rest

  4. Thu

    25-30 minutes

    1. Easy run 25-30 minutes
  5. Fri

    Rest

  6. Sat

    25-30 minutes

    1. Easy run 25 to 30 minutes jog with stretching.
  7. Sun

    Marathon

    1. Marathon Good luck!