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.

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

  • 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

  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.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    60 minutes

    1. Easy or steady run 60 minutes

Week 2

  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

    20 minutes

    1. Tempo run 20 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    70 minutes

    1. Easy or steady run 70 minutes

Week 3

  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
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    60 minutes

    1. Easy run 60 minutes

Week 4

  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
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    60 minutes

    1. Easy run 60 minutes

Week 5

  1. Mon

    Rest

  2. Tue

    30-40 minutes

    1. Easy run 30 to 40 minutes
  3. Wed

    30 minutes

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

    25 minutes

    1. Tempo run 25 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    90 minutes

    1. Easy run 90 minutes

Week 6

  1. Mon

    Rest

  2. Tue

    30-40 minutes

    1. Easy run 30 to 40 minutes
  3. Wed

    30 minutes

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

    24 minutes

    1. Interval session 2 minutes hard, 1 minute easy and repeat 8 times.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    95-105 minutes

    1. Easy run 1 hour and 35 to 45 minutes.

Week 7

  1. Mon

    Rest

  2. Tue

    30-40 minutes

    1. Easy run 30 to 40 minutes
  3. Wed

    30 minutes

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

    40-45 minutes

    1. Progression run 40 to 45 minutes
  5. Fri

    Rest

  6. Sat

    Rest

  7. Sun

    105-120 minutes

    1. Easy run 1 hour and 45 minutes to 2 hours.

Week 8

  1. Mon

    Rest

  2. Tue

    30-40 minutes

    1. Easy run 30 to 40 minutes
  3. Wed

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

    30 minutes

    1. Tempo run 30 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    90 minutes

    1. Easy run 90 minutes

Week 9

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Recovery run 30 minutes
  3. Wed

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

    42 minutes

    1. Tempo session 6 sets of 6 minutes with 1 minute recovery.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    120-135 minutes

    1. Long easy run 2 hours to 2 hours and 15 minutes.

Week 10

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Recovery run 30 minutes
  3. Wed

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

    30-40 minutes

    1. Progression run 30 to 40 minutes
  5. Fri

    Rest

  6. Sat

    Rest

  7. Sun

    120-135 minutes

    1. Long easy run 2 hours to 2 hours and 15 minutes.

Week 11

  1. Mon

    Rest

  2. Tue

    30-40 minutes

    1. Easy run 30 to 40 minutes
  3. Wed

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

    30-40 minutes

    1. Progression run 30 to 40 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    135 minutes

    1. Progression run 2 hours and 15 minutes. Aim to be running at tempo by last 20 minutes.

Week 12

  1. Mon

    Rest

  2. Tue

    30-40 minutes

    1. Easy run 30 to 40 minutes
  3. Wed

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

    30-40 minutes

    1. Progression run 30 to 40 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    120 minutes

    1. Half-Marathon or progression run 2 hours

Week 13

  1. Mon

    Rest

  2. Tue

    20-30 minutes

    1. Recovery run 20 to 30 minutes
  3. Wed

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

    36 minutes

    1. Tempo run 5 minutes at tempo then run 1 minute easy. Repeat 6 times.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    135-150 minutes

    1. Long easy run 2 hours and 15 to 30 minutes

Week 14

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Recovery run 30 minutes
  3. Wed

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

    44 minutes

    1. Tempo run Run 10 minutes tempo then 1 minute easy. Repeat 4 times.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    60-75 minutes

    1. Easy run 16 to 75 minutes

Week 15

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Easy run 30 minutes
  3. Wed

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

    35 minutes

    1. Recovery run 35 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Easy run 30 minutes
  7. Sun

    60-75 minutes

    1. Easy run 60 to 75 minutes

Week 16

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Easy run 30 minutes
  3. Wed

    Rest

  4. Thu

    30 minutes

    1. Recovery run 30 minutes
  5. Fri

    Rest

  6. Sat

    20 minutes

    1. Jog 20 minutes
  7. Sun

    Marathon

    1. Marathon Good luck!