- Length
- 18 weeks
- Runs a week
- 4
- Level
- First marathon
- Longest run
- 20 mi (32 km)
- Biggest week
- 35 mi (56 km)
Before you start
You run about 15 miles (25 km) a week and can run 6 miles (10 km) comfortably. If you have a heart condition, a recent injury, are pregnant or haven't exercised in a long time, check with a doctor first.
The 18-week schedule
Every day of the plan. Distances are for the whole run.
Week 1
16 mi
- TueEasy 3 mi
- ThuEasy 4 mi
- SatLong 6 mi
- SunEasy 3 mi
Week 2
17 mi
- TueEasy 3 mi
- ThuEasy 4 mi
- SatLong 7 mi
- SunEasy 3 mi
Week 3
19 mi
- TueEasy 4 mi
- ThuEasy 4 mi
- SatLong 8 mi
- SunEasy 3 mi
Week 4
16 mi
- TueEasy 3 mi
- ThuEasy 4 mi
- SatLong 6 mi
- SunEasy 3 mi
A lighter week to absorb the work.
Week 5
22 mi
- TueEasy 4 mi
- ThuEasy 5 mi
- SatLong 10 mi
- SunEasy 3 mi
Week 6
23 mi
- TueEasy 4 mi
- ThuTempo 5 mi
- SatLong 11 mi
- SunEasy 3 mi
Your first tempo run.
Week 7
25 mi
- TueEasy 4 mi
- ThuEasy 5 mi
- SatLong 12 mi
- SunEasy 4 mi
Week 8
21 mi
- TueEasy 4 mi
- ThuTempo 5 mi
- SatLong 9 mi
- SunEasy 3 mi
A lighter week.
Week 9
28 mi
- TueEasy 5 mi
- ThuEasy 6 mi
- SatLong 14 mi
- SunEasy 3 mi
Week 10
30 mi
- TueEasy 5 mi
- ThuTempo 6 mi
- SatLong 15 mi
- SunEasy 4 mi
Week 11
31 mi
- TueEasy 5 mi
- ThuEasy 6 mi
- SatLong 16 mi
- SunEasy 4 mi
Week 12
24 mi
- TueEasy 4 mi
- ThuTempo 5 mi
- SatLong 12 mi
- SunEasy 3 mi
A lighter week.
Week 13
33 mi
- TueEasy 5 mi
- ThuTempo 6 mi
- SatLong 18 mi
- SunEasy 4 mi
Week 14
29 mi
- TueEasy 5 mi
- ThuEasy 6 mi
- SatLong 14 mi
- SunEasy 4 mi
Week 15
35 mi
- TueEasy 5 mi
- ThuTempo 6 mi
- SatLong 20 mi
- SunEasy 4 mi
Your biggest week and longest run.
Week 16
26 mi
- TueEasy 5 mi
- ThuTempo 5 mi
- SatLong 13 mi
- SunEasy 3 mi
The taper starts.
Week 17
19 mi
- TueEasy 4 mi
- ThuTempo 4 mi
- SatLong 8 mi
- SunEasy 3 mi
Week 18
31.2 mi
- TueEasy 3 mi
- ThuEasy 2 mi
- SunRace 26.2 mi
Race week. Keep it light.
How the plan works
The plan moves through four stages: a base of easy running (weeks 1 to 4), a build with longer long runs (weeks 5 to 12), a peak with your biggest weeks (weeks 13 to 15), and a three-week taper.
The Saturday long run is the heart of it. Run it slowly, at a pace where you could chat, and take walk breaks if they help. Every third or fourth week it gets shorter so your body can catch up.
Most of the running in this example plan is easy on purpose. In a 2006 study by Seiler and Kjerland, 11 competitive junior cross-country skiers completed about 75% of their endurance sessions at low intensity. That describes one group of trained athletes; it does not establish an ideal percentage for first-marathon runners. Use the plan's starting requirements and workout instructions rather than treating 80/20 as a rule for everyone.
The Thursday tempo runs are optional for a first marathon. If you just want to finish, run them easy.
How to run each workout
- Easy run
- A comfortable, conversational effort: you can speak in full sentences. Most of your running should feel like this.
- Long run
- Your longest run of the week, at the same easy effort. It builds the endurance to go the distance. Walk breaks are fine.
- Tempo run
- Warm up with a mile of easy running, run the middle at a steady, comfortably hard effort (you can say a few words, not sentences), then cool down with an easy mile.
Not sure what those efforts mean in minutes per mile? The training pace calculator works them out from a recent race.
Fueling
Fueling needs depend on the duration and intensity of your run. The review Carbohydrates for training and competition describes 30 to 60 grams of carbohydrate per hour for prolonged sport, with higher amounts considered for events lasting more than 2.5 hours. These are general sports-nutrition ranges, not a personal prescription. Practice your race-day fueling during training rather than trying unfamiliar products on race day. A qualified sports dietitian can help tailor an approach to your needs.
Tapering
The last three weeks cut your running back while keeping a few short, faster efforts. Sleep well and eat normally. Feeling sluggish during the taper is common; trust it.
Race-day pacing
Start slower than goal pace; the first miles should feel easy. Fuel early and often, and save your effort for the last 10K. Check your splits with the pace calculator.
When life interrupts
A missed week or a cold won't ruin your marathon. Pick the plan back up, don't cram. If you lose more than two weeks, step back a few weeks and rebuild.
Common questions
- How long does it take a beginner to train for a marathon?
- Usually 16 to 20 weeks, assuming you can already run about 6 miles (10 km) comfortably. Newer runners should build a base first.
- Do I need to run 26.2 miles before the marathon?
- No. Most plans peak at 18 to 20 miles (29 to 32 km). The taper and race-day atmosphere carry you the rest of the way.
- How many miles a week is marathon training?
- This plan starts at 16 miles (26 km) a week and peaks at 35 miles (56 km). More experienced runners often run more.
- Can I walk during a marathon?
- Yes. Many first-time marathoners use planned walk breaks, and plenty finish faster that way than by running until they're forced to walk.
This is general information, not medical advice. If you have pain, an injury or a health condition, talk to a qualified professional before training.