Marathon Training Plan for Beginners

Overview

You've run a half marathon and now want to step up to the marathon. This 16-week plan safely builds your endurance with long runs up to 32 km, tempo sessions and recovery every 4 weeks. The goal is to complete 42.195 km and enjoy it.

Prerequisites:

Previous running experience
Proper running shoes
Medical clearance if over 40 or pre-existing conditions
Consistency and commitment to the plan

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Duration

16 weeks

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Days/week

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Level

Intermediate

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Distance

Maratón

Training Plan Week by Week

Week 1 — Aerobic base ▼

Monday: 40 min at easy pace | Wednesday: 40 min at moderate pace | Friday: 35 min at easy pace | Sunday: 70 min at comfortable pace (approx. 11-12 km)

Day	Session
Monday	Easy run: 40 min at easy pace
Wednesday	Moderate run: 40 min at moderate pace
Friday	Easy run: 35 min at easy pace
Sunday	Long run: 70 min at comfortable pace (approx. 11-12 km)

Week 2 — Volume progression ▼

Monday: 40 min at easy pace | Wednesday: 10 min warm-up + 8 × (1 min fast / 2 min easy) + 10 min cool-down | Friday: 35 min at easy pace | Sunday: 80 min at comfortable pace (approx. 13 km)

Day	Session
Monday	Easy run: 40 min at easy pace
Wednesday	Fartlek: 10 min warm-up + 8 × (1 min fast / 2 min easy) + 10 min cool-down
Friday	Easy run: 35 min at easy pace
Sunday	Long run: 80 min at comfortable pace (approx. 13 km)

Week 3 — Introduce tempo ▼

Monday: 40 min at easy pace | Wednesday: 10 min warm-up + 20 min at tempo pace + 10 min cool-down | Friday: 35 min at easy pace | Sunday: 90 min at comfortable pace (approx. 14-15 km)

Day	Session
Monday	Easy run: 40 min at easy pace
Wednesday	Tempo: 10 min warm-up + 20 min at tempo pace + 10 min cool-down
Friday	Easy run: 35 min at easy pace
Sunday	Long run: 90 min at comfortable pace (approx. 14-15 km)

Week 4 — Recovery week ▼

Monday: 30 min at easy pace | Wednesday: 30 min at easy pace | Friday: 25 min at easy pace | Sunday: 65 min at comfortable pace

Day	Session
Monday	Easy run: 30 min at easy pace
Wednesday	Easy run: 30 min at easy pace
Friday	Easy run: 25 min at easy pace
Sunday	Long run: 65 min at comfortable pace

Week 5 — Build endurance ▼

Monday: 45 min at easy pace | Wednesday: 10 min warm-up + 10 × (1 min fast / 1.5 min easy) + 10 min cool-down | Friday: 35 min at easy pace | Sunday: 100 min at comfortable pace (approx. 16-17 km)

Day	Session
Monday	Easy run: 45 min at easy pace
Wednesday	Fartlek: 10 min warm-up + 10 × (1 min fast / 1.5 min easy) + 10 min cool-down
Friday	Easy run: 35 min at easy pace
Sunday	Long run: 100 min at comfortable pace (approx. 16-17 km)

Week 6 — Progressive long run ▼

Monday: 45 min at easy pace | Wednesday: 10 min warm-up + 25 min at tempo pace + 10 min cool-down | Friday: 35 min at easy pace | Sunday: 110 min at comfortable pace (approx. 18-19 km)

Day	Session
Monday	Easy run: 45 min at easy pace
Wednesday	Tempo: 10 min warm-up + 25 min at tempo pace + 10 min cool-down
Friday	Easy run: 35 min at easy pace
Sunday	Long run: 110 min at comfortable pace (approx. 18-19 km)

Week 7 — First 20+ long run ▼

Monday: 45 min at easy pace | Wednesday: 10 min warm-up + 6 × (2 min fast / 2 min easy) + 10 min cool-down | Friday: 35 min at easy pace | Sunday: 120 min at comfortable pace (approx. 20-21 km)

Day	Session
Monday	Easy run: 45 min at easy pace
Wednesday	Fartlek: 10 min warm-up + 6 × (2 min fast / 2 min easy) + 10 min cool-down
Friday	Easy run: 35 min at easy pace
Sunday	Long run: 120 min at comfortable pace (approx. 20-21 km)

Week 8 — Recovery week ▼

Monday: 35 min at easy pace | Wednesday: 30 min at moderate pace | Friday: 30 min at easy pace | Sunday: 75 min at comfortable pace

Day	Session
Monday	Easy run: 35 min at easy pace
Wednesday	Moderate run: 30 min at moderate pace
Friday	Easy run: 30 min at easy pace
Sunday	Long run: 75 min at comfortable pace

Week 9 — Peak distance ▼

Monday: 45 min at easy pace | Wednesday: 10 min warm-up + 25 min at tempo pace + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 130 min at comfortable pace (approx. 22-23 km)

Day	Session
Monday	Easy run: 45 min at easy pace
Wednesday	Tempo: 10 min warm-up + 25 min at tempo pace + 10 min cool-down
Friday	Easy run: 40 min at easy pace
Sunday	Long run: 130 min at comfortable pace (approx. 22-23 km)

Week 10 — Consolidate long distance ▼

Monday: 45 min at easy pace | Wednesday: 10 min warm-up + 8 × (2 min fast / 1.5 min easy) + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 140 min at comfortable pace (approx. 24-25 km)

Day	Session
Monday	Easy run: 45 min at easy pace
Wednesday	Fartlek: 10 min warm-up + 8 × (2 min fast / 1.5 min easy) + 10 min cool-down
Friday	Easy run: 40 min at easy pace
Sunday	Long run: 140 min at comfortable pace (approx. 24-25 km)

Week 11 — Longest run ▼

Monday: 45 min at easy pace | Wednesday: 10 min warm-up + 30 min at tempo pace + 10 min cool-down | Friday: 35 min at easy pace | Sunday: 160 min at comfortable pace (approx. 28-30 km)

Day	Session
Monday	Easy run: 45 min at easy pace
Wednesday	Tempo: 10 min warm-up + 30 min at tempo pace + 10 min cool-down
Friday	Easy run: 35 min at easy pace
Sunday	Long run: 160 min at comfortable pace (approx. 28-30 km)

Week 12 — Recovery week ▼

Monday: 30 min at easy pace | Wednesday: 30 min at easy pace | Friday: 25 min at easy pace | Sunday: 80 min at comfortable pace

Day	Session
Monday	Easy run: 30 min at easy pace
Wednesday	Easy run: 30 min at easy pace
Friday	Easy run: 25 min at easy pace
Sunday	Long run: 80 min at comfortable pace

Week 13 — Second maximum long run ▼

Monday: 40 min at easy pace | Wednesday: 10 min warm-up + 6 × (2 min fast / 2 min easy) + 10 min cool-down | Friday: 35 min at easy pace | Sunday: 170 min at comfortable pace (approx. 30-32 km)

Day	Session
Monday	Easy run: 40 min at easy pace
Wednesday	Fartlek: 10 min warm-up + 6 × (2 min fast / 2 min easy) + 10 min cool-down
Friday	Easy run: 35 min at easy pace
Sunday	Long run: 170 min at comfortable pace (approx. 30-32 km)

Week 14 — Start taper ▼

Monday: 35 min at easy pace | Wednesday: 10 min warm-up + 20 min at tempo pace + 10 min cool-down | Friday: 30 min at easy pace | Sunday: 100 min at easy pace (approx. 16 km)

Day	Session
Monday	Easy run: 35 min at easy pace
Wednesday	Tempo: 10 min warm-up + 20 min at tempo pace + 10 min cool-down
Friday	Easy run: 30 min at easy pace
Sunday	Long run: 100 min at easy pace (approx. 16 km)

Week 15 — Taper ▼

Monday: 30 min at easy pace | Wednesday: 25 min with 4 × 30 sec strides | Friday: 20 min at easy pace | Sunday: 60 min at easy pace

Day	Session
Monday	Easy run: 30 min at easy pace
Wednesday	Moderate run: 25 min with 4 × 30 sec strides
Friday	Easy run: 20 min at easy pace
Sunday	Long run: 60 min at easy pace

Week 16 — Race week ▼

Monday: 20 min at easy pace | Wednesday: 15 min easy + 3 × 200m at moderate pace + 10 min cool-down | Friday: Full rest. Carb loading | Sunday: Your first marathon! Start conservative, enjoy every kilometer

Day	Session
Monday	Easy run: 20 min at easy pace
Wednesday	Activation: 15 min easy + 3 × 200m at moderate pace + 10 min cool-down
Friday	Rest: Full rest. Carb loading
Sunday	Marathon Day!: Your first marathon! Start conservative, enjoy every kilometer

Tips

💡 The 10% rule: don't increase weekly volume by more than 10%

💡 Practice race nutrition: gels every 30-45 minutes

💡 Don't use anything new on race day

💡 The longest run is 30-32 km, not the full marathon

💡 Taper is sacred: reduce volume but not intensity

FAQ

Can I run my first marathon without having done a half?

Not recommended. A half marathon gives you a necessary endurance reference.

How many gels do I need for the marathon?

Between 5 and 7 gels, one every 30-45 minutes approximately.

What time can I expect?

For a first marathon, between 4:00 and 5:00 hours is normal.

Should I carb load?

Yes, increase carbohydrates in your diet 2-3 days before.

What if I want to stop during the marathon?

It's normal at km 30-35. Walk, take a gel, hydrate and continue.

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Marathon Training Plan for Beginners

Overview

Training Plan Week by Week

Tips

FAQ

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