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.

Join now to read more

Register your details to continue reading and join the world's most supportive running community! Benefit from motivational tips, training advice, the latest events and more.

Join now for free

Already a member? Sign in.

You might also like