14 week beginner walk or run (get you round safely) marathon training plan

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14 week beginner walk or run (get you round safely) marathon training plan
Distance Marathon Level Beginner Weeks 14
  • Note: please do a 15 minute warm up and cool down before Threshold, Continuous Hills, Circuit or Interval sessions.
  • If your are feeling ok you may wish to consider a 20 to 30 minute recovery run in the morning before any of the quality sessions above.
  • Always substitute cross-training for running if you are injured, very sore or it is not safe to run.
  • Please add a Core conditioning, Pilates or Yoga classes once or twice a week if you have time.
  • Try to stretch every day for at least 10 minutes.
  • Always eat within 20 to 30 minutes of finishing a run.
  • Always train at your target pace, don’t compromise or run too hard. Tiredness always catches up and take extra rest if required...

Training plans supplied by: Nick Anderson at RunningWithUs Personal Running Coaching

Week 1

  1. Mon

    Rest

    Consider Pilates or Yoga

    Consider Pilates or Yoga

  2. Tue

    30 minutes

    1. Recovery run or walk Aim for repetitions of 3 minutes easy run then walk for 3 minutes.
  3. Wed

    Rest

  4. Thu

    30 minutes

    1. Recovery run or walk Aim for repetitions of 3 minutes easy run then walk for 3 minutes.
  5. Fri

    Rest

  6. Sat

    Rest

    Consider Pilates or Yoga

  7. Sun

    60 minutes

    1. Long run or walk Aim for 60 minutes repeating 5 minutes run then 5 minutes walk.

Week 2

  1. Mon

    Rest

    Consider Pilates or Yoga

  2. Tue

    30 minutes

    1. Recovery run or walk Aim for repetitions of 3 minutes easy run then walk for 3 minutes.
  3. Wed

    Rest

  4. Thu

    30 minutes

    1. Hill route recovery run or walk Aim for repetitions of 3 minutes easy run then walk for 3 minutes.
  5. Fri

    Rest

  6. Sat

    Rest

    Consider Pilates or Yoga

  7. Sun

    80 minutes

    1. Long run or walk Aim for 80 minutes repeating 5 minutes run then 5 minutes walk.

Week 3

  1. Mon

    Rest

    Consider Pilates or Yoga

  2. Tue

    45 minutes

    1. Recovery run or walk Aim for repetitions of 10 minutes easy run then brisk walk for 5 minutes.
  3. Wed

    Rest

  4. Thu

    45 minutes

    1. Hilly route recovery run or walk Aim for repetitions of 10 minutes easy run then walk for 5 minutes.
  5. Fri

    Rest

  6. Sat

    Rest

    Consider Pilates or Yoga

  7. Sun

    90 minutes

    1. Long run or walk Aim for 90 minutes repeating 10 minutes run then 5 minutes walk.

Week 4

  1. Mon

    Rest

    Consider Pilates or Yoga

  2. Tue

    45 minutes

    1. Recovery run or walk Aim for repetitions of 15 minutes brisk run then 15 minutes easy walk.
  3. Wed

    Rest

  4. Thu

    45 minutes

    1. Hilly route recovery run or walk Aim for 10 minutes easy run then 5 minutes easy walk.
  5. Fri

    Rest

  6. Sat

    Rest

    Consider Pilates or Yoga

  7. Sun

    105 minutes

    1. Long run or walk Aim for 105 minutes repeating 10 minute easy runs follwed by a 5 minutes walk.

Week 5

  1. Mon

    Rest

    Consider Pilates or Yoga

  2. Tue

    40 minutes

    1. Recovery run or walk 20 minutes brisk walk then 20 minutes easy run.
  3. Wed

    Rest

  4. Thu

    40 minutes

    1. Hilly route run or walk Repeat 8 minute runs followed by a 2 minute easy walk.
  5. Fri

    Rest

  6. Sat

    Rest

    Consider Pilates or Yoga

  7. Sun

    120 minutes

    1. Easy run and walk Alternate 5 minutes easy run then 5 minutes brisk walk.

Week 6

  1. Mon

    Rest

    Consider Pilates or Yoga

  2. Tue

    60 minutes

    1. Recovery run or walk 15 minute brisk walk, 30 minutes easy run then 15 min brisk walk.
  3. Wed

    Rest

  4. Thu

    45 minutes

    1. Run and walk 5 minute brisk walk, 5 minute easy run then 5 minutes at an uncomfortable pace. Repeat 3 times.
  5. Fri

    Rest

  6. Sat

    Rest

    Consider Pilates or Yoga

  7. Sun

    90 minutes

    1. Easy run and walk Aim for 10 minutes easy run then 5 minutes walk. Repeat 6 times.

Week 7

  1. Mon

    Rest

    Consider Pilates or Yoga

  2. Tue

    30 minutes

    1. Easy run and walk 10 minutes brisk walk, 10 minutes easy run then 10 minutes run at an uncomfortable pace.
  • Wed

    Rest

  • Thu

    45 minutes

    1. Hilly route run and walk 30 minute continuous run then a 15 minute brisk walk to warm down.
  • Fri

    Rest

  • Sat

    Rest

    Consider Pilates or Yoga

  • Sun

    120 minutes

    1. Easy run and walk 15 minutes easy run then 5 minutes brisk walk. Repeat 6 times.

Week 8

  1. Mon

    Rest

    Consider Pilates or Yoga

  2. Tue

    45 minutes

    1. Easy run and walk 15 minutes brisk walk, 15 minutes easy run then 10 minutes run at an uncomfortable pace.
  3. Wed

    Rest

  4. Thu

    45 minutes

    1. Hilly route run and walk 30 minutes continuous run then 15 minute brisk walk warm down
  5. Fri

    Rest

  6. Sat

    Rest

    Consider Pilates or Yoga

  7. Sun

    140 minutes

    1. Easy run and walk 15 minutes easy run then 5 minutes brisk walk. Repeat 7 times.

Week 9

  1. Mon

    Rest

    Consider Pilates or Yoga

  2. Tue

    60 minutes

    1. Easy run and walk 20 minute brisk walk, 20 minutes easy run then 20 minutes uncomfortable run.
  3. Wed

    Rest

  4. Thu

    30 minutes

    1. Easy run 30 minutes
  5. Fri

    Rest

  6. Sat

    Rest

    Consider Pilates or Yoga

  7. Sun

    Half-Marathon

    1. Half-Marathon 10 to 15 minutes easy run then 5 min brisk walk. Repeat until the finish. Congrats!

Week 10

  1. Mon

    Rest

    Consider Pilates or Yoga

  2. Tue

    30 minutes

    1. Easy run 30 minutes
  3. Wed

    Rest

  4. Thu

    60 minutes

    1. Run and walk 5 minute brisk walk, 5 minute easy run and then 5 minutes run at an uncomfortable pace.
  5. Fri

    Rest

  6. Sat

    Rest

    Consider Pilates or Yoga

  7. Sun

    160 minutes

    1. Easy run and walk 15 minutes easy run then 5 minutes brisk walk. Repeat 8 times.

Week 11

  1. Mon

    Rest

    Consider Pilates or Yoga

  2. Tue

    30 minutes

    1. Easy run 30 minutes
  3. Wed

    Rest

  4. Thu

    60 minutes

    1. Run and walk 3 sets of 10 minutes uncomfortable pace with a 10 minute brisk walk or jog recovery after each set.
  5. Fri

    Rest

  6. Sat

    Rest

    Consider Pilates or Yoga

  7. Sun

    180 minutes

    1. Easy run and walk 15 minutes easy run then 5 minutes brisk walk. Repeat 9 times.

Week 12

  1. Mon

    Rest

    Consider Pilates or Yoga

  2. Tue

    40 minutes

    1. Easy run 40 minutes
  3. Wed

    Rest

  4. Thu

    60 minutes

    1. Run 3 sets of 10 minutes at an uncomfortable pace with a 10 minute brisk walk or jog recovery after each set.
  5. Fri

    Rest

  6. Sat

    Rest

    Consider Pilates or Yoga

  7. Sun

    120 minutes

    1. Easy run and walk 25 minutes easy run then 5 minute brisk walk. Repeat 6 times.

Week 13

  1. Mon

    Rest

    Consider Pilates or Yoga

  2. Tue

    30 minutes

    1. Easy run 30 minutes
  3. Wed

    Rest

  4. Thu

    45 minutes

    1. Easy run 45 minutes
  5. Fri

    Rest

  6. Sat

    Rest

    Consider Pilates or Yoga

  7. Sun

    60 minutes

    1. Run and walk 25 minutes run then a 5 minute brisk walk. Repeat twice.

Week 14

  1. Mon

    Rest

  2. Tue

    40 minutes

    1. Easy run and walk 20 minutes then 20 minutes brisk walk.
  3. Wed

    Rest

  4. Thu

    30 minutes

    1. Easy run and walk Run 15 minutes then 15 minute brisk walk. Repeat twice.
  5. Fri

    Rest

  6. Sat

    10 minutes

    1. Easy run and walk 5 minute brisk walk then 5 minute run.
  7. Sun

    Marathon

    1. Marathon Good luck!