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

Warning

Based on your selected race date you should have started training on Oct 09, 2011. If you didn't you shouldn't start this training plan without consulting a coach. Unless you've been working out at a level consistent with the scheduled workouts so far you risk injury or death by following the training plan.

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.