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Full Marathon Training Plans

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Training Plans   >  Marathon Training Plans  > Beginner Run Marathon Training Plan

Beginner Run Marathon Training Plan

Training Plan Overview

The Newbie Run Marathon Training Program is a very popular program for first-time marathoners and those who are currently running 3-4 times per week for 3-5 miles. The 20-week program includes two to three running workouts for 40 minutes and gradually progress and one long workout starting at 5 miles and building slowly to 20 miles. The program also includes two optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to complement your program. Cross-training activities may include strength training, cycling, yoga, swimming, elliptical or any activity that is not running. This program is geared to first-timer half marathoners and gradually builds in mileage allowing your body to adapt to the new distances week to week. The Newbie Marathon Training Program is best suited for those who have been running at least three times per week for 40-50 minutes for at least 6 months. If you are running less, that's okay, consider following the Run-Walk Marathon Training Program.

Follow this plan on your iPhone, iPad or iPod touch with alerts each day to help you complete the program showing routes each day. Learn more about our Beginner Run Marathon Training App.

Training Plan Mileage Chart

Weekly Overview

Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My full training plan

Race Date:
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
May 27 		May 27
Run
40 mins		 May 28
Cross-Training
40 mins		 May 29
Run
40 mins		 May 30
Cross-Training
40 mins		 May 31
Rest Day		 Jun 1
Run-Endurance
5 miles		 Jun 2
Rest Day
Week 2
Jun 3 		Jun 3
Run
40 mins		 Jun 4
Cross-Training
40 mins		 Jun 5
Run
40 mins		 Jun 6
Cross-Training
40 mins		 Jun 7
Rest Day		 Jun 8
Run-Endurance
6 miles		 Jun 9
Rest Day
Week 3
Jun 10 		Jun 10
Run
40 mins		 Jun 11
Cross-Training
40 mins		 Jun 12
Run
45 mins		 Jun 13
Cross-Training
40 mins		 Jun 14
Rest Day		 Jun 15
Run-Endurance
7 miles		 Jun 16
Rest Day
Week 4
Jun 17 		Jun 17
Run
45 mins		 Jun 18
Cross-Training
40 mins		 Jun 19
Run
45 mins		 Jun 20
Cross-Training
40 mins		 Jun 21
Run
30 mins		 Jun 22
Run-Endurance
6 miles		 Jun 23
Rest Day
Week 5
Jun 24 		Jun 24
Run
45 mins		 Jun 25
Cross-Training
40 mins		 Jun 26
Run
50 mins		 Jun 27
Cross-Training
40 mins		 Jun 28
Run
30 mins		 Jun 29
Run-Endurance
8 miles		 Jun 30
Rest Day
Week 6
Jul 1 		Jul 1
Run
45 mins		 Jul 2
Cross-Training
40 mins		 Jul 3
Run
50 mins		 Jul 4
Cross-Training
40 mins		 Jul 5
Run
30 mins		 Jul 6
Run-Endurance
9 miles		 Jul 7
Rest Day
Week 7
Jul 8 		Jul 8
Run
50 mins		 Jul 9
Cross-Training
40 mins		 Jul 10
Run
50 mins		 Jul 11
Cross-Training
40 mins		 Jul 12
Run
30 mins		 Jul 13
Run-Endurance
6 miles		 Jul 14
Rest Day
Week 8
Jul 15 		Jul 15
Run
50 mins		 Jul 16
Cross-Training
40 mins		 Jul 17
Run
60 mins		 Jul 18
Cross-Training
40 mins		 Jul 19
Run
30 mins		 Jul 20
Run-Endurance
10 miles		 Jul 21
Rest Day
Week 9
Jul 22 		Jul 22
Run
50 mins		 Jul 23
Cross-Training
40 mins		 Jul 24
Run
60 mins		 Jul 25
Cross-Training
40 mins		 Jul 26
Run
30 mins		 Jul 27
Run-Endurance
12 miles		 Jul 28
Rest Day
Week 10
Jul 29 		Jul 29
Run
50 mins		 Jul 30
Cross-Training
40 mins		 Jul 31
Run
60 mins		 Aug 1
Cross-Training
40 mins		 Aug 2
Rest Day		 Aug 3
Run-Endurance
7 miles		 Aug 4
Rest Day
Week 11
Aug 5 		Aug 5
Run
60 mins		 Aug 6
Cross-Training
40 mins		 Aug 7
Run
60 mins		 Aug 8
Cross-Training
40 mins		 Aug 9
Run
30 mins		 Aug 10
Run-Endurance
14 miles		 Aug 11
Rest Day
Week 12
Aug 12 		Aug 12
Run
60 mins		 Aug 13
Cross-Training
40 mins		 Aug 14
Run+Speed
60 mins		 Aug 15
Cross-Training
40 mins		 Aug 16
Run
30 mins		 Aug 17
Run-Endurance
8 miles		 Aug 18
Rest Day
Week 13
Aug 19 		Aug 19
Run
60 mins		 Aug 20
Cross-Training
40 mins		 Aug 21
Run+Speed
60 mins		 Aug 22
Cross-Training
40 mins		 Aug 23
Run
30 mins		 Aug 24
Run-Endurance
16 miles		 Aug 25
Rest Day
Week 14
Aug 26 		Aug 26
Run
50 mins		 Aug 27
Cross-Training
40 mins		 Aug 28
Run+Speed
60 mins		 Aug 29
Rest Day		 Aug 30
Cross-Training
40 mins		 Aug 31
Run-Endurance
8 miles		 Sep 1
Rest Day
Week 15
Sep 2 		Sep 2
Run
60 mins		 Sep 3
Cross-Training
40 mins		 Sep 4
Run+Speed
48 mins		 Sep 5
Cross-Training
40 mins		 Sep 6
Run
30 mins		 Sep 7
Run-Endurance
18 miles		 Sep 8
Rest Day
Week 16
Sep 9 		Sep 9
Run
50 mins		 Sep 10
Cross-Training
40 mins		 Sep 11
Run+Speed
48 mins		 Sep 12
Rest Day		 Sep 13
Cross-Training
40 mins		 Sep 14
Run-Endurance
10 miles		 Sep 15
Rest Day
Week 17
Sep 16 		Sep 16
Run
60 mins		 Sep 17
Cross-Training
40 mins		 Sep 18
Run+Speed
52 mins		 Sep 19
Cross-Training
40 mins		 Sep 20
Run
30 mins		 Sep 21
Run-Endurance
20 miles		 Sep 22
Rest Day
Week 18
Sep 23 		Sep 23
Run
50 mins		 Sep 24
Cross-Training
40 mins		 Sep 25
Run+Speed
50 mins		 Sep 26
Cross-Training
40 mins		 Sep 27
Run
30 mins		 Sep 28
Run-Endurance
10 miles		 Sep 29
Rest Day
Week 19
Sep 30 		Sep 30
Run
45 mins		 Oct 1
Cross-Training
40 mins		 Oct 2
Run+Speed
50 mins		 Oct 3
Cross-Training
30 mins		 Oct 4
Rest Day		 Oct 5
Run-Endurance
6 miles		 Oct 6
Rest Day
Week 20
Oct 7 		Oct 7
Run
40 mins		 Oct 8
Rest Day		 Oct 9
Run
30 mins		 Oct 10
Rest Day		 Oct 11
Run
20 mins		 Oct 12
Rest Day		 Oct 13
Race Day!
26.2 miles

Disclaimer

WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.