16 week beginner marathon training plan

This plan is designed for a beginner runner who would like to run a marathon and for more experienced runners who have not run longer distances for some time. If you're looking for a more challenging schedule, see our marathon training plans.

16 week beginner marathon training plan
Distance Marathon Level Beginner Weeks 16

This plan is designed for a beginner runner who would like to run a marathon and for more experienced runners who have not run longer distances for some time.

  • 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

    30 minutes

    1. Easy run 30 minutes
  3. Wed

    30 minutes

    1. Cross-train 30 minutes or rest
  4. Thu

    30 minutes

    1. Progression run 30 minutes.

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