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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
Jan 4 		Jan 4
Run
40 mins		 Jan 5
Cross-Training
40 mins		 Jan 6
Run
40 mins		 Jan 7
Cross-Training
40 mins		 Jan 8
Rest Day		 Jan 9
Run-Endurance
5 miles		 Jan 10
Rest Day
Week 2
Jan 11 		Jan 11
Run
40 mins		 Jan 12
Cross-Training
40 mins		 Jan 13
Run
40 mins		 Jan 14
Cross-Training
40 mins		 Jan 15
Rest Day		 Jan 16
Run-Endurance
6 miles		 Jan 17
Rest Day
Week 3
Jan 18 		Jan 18
Run
40 mins		 Jan 19
Cross-Training
40 mins		 Jan 20
Run
45 mins		 Jan 21
Cross-Training
40 mins		 Jan 22
Rest Day		 Jan 23
Run-Endurance
7 miles		 Jan 24
Rest Day
Week 4
Jan 25 		Jan 25
Run
45 mins		 Jan 26
Cross-Training
40 mins		 Jan 27
Run
45 mins		 Jan 28
Cross-Training
40 mins		 Jan 29
Run
30 mins		 Jan 30
Run-Endurance
6 miles		 Jan 31
Rest Day
Week 5
Feb 1 		Feb 1
Run
45 mins		 Feb 2
Cross-Training
40 mins		 Feb 3
Run
50 mins		 Feb 4
Cross-Training
40 mins		 Feb 5
Run
30 mins		 Feb 6
Run-Endurance
8 miles		 Feb 7
Rest Day
Week 6
Feb 8 		Feb 8
Run
45 mins		 Feb 9
Cross-Training
40 mins		 Feb 10
Run
50 mins		 Feb 11
Cross-Training
40 mins		 Feb 12
Run
30 mins		 Feb 13
Run-Endurance
9 miles		 Feb 14
Rest Day
Week 7
Feb 15 		Feb 15
Run
50 mins		 Feb 16
Cross-Training
40 mins		 Feb 17
Run
50 mins		 Feb 18
Cross-Training
40 mins		 Feb 19
Run
30 mins		 Feb 20
Run-Endurance
6 miles		 Feb 21
Rest Day
Week 8
Feb 22 		Feb 22
Run
50 mins		 Feb 23
Cross-Training
40 mins		 Feb 24
Run
60 mins		 Feb 25
Cross-Training
40 mins		 Feb 26
Run
30 mins		 Feb 27
Run-Endurance
10 miles		 Feb 28
Rest Day
Week 9
Feb 29 		Feb 29
Run
50 mins		 Mar 1
Cross-Training
40 mins		 Mar 2
Run
60 mins		 Mar 3
Cross-Training
40 mins		 Mar 4
Run
30 mins		 Mar 5
Run-Endurance
12 miles		 Mar 6
Rest Day
Week 10
Mar 7 		Mar 7
Run
50 mins		 Mar 8
Cross-Training
40 mins		 Mar 9
Run
60 mins		 Mar 10
Cross-Training
40 mins		 Mar 11
Rest Day		 Mar 12
Run-Endurance
7 miles		 Mar 13
Rest Day
Week 11
Mar 14 		Mar 14
Run
60 mins		 Mar 15
Cross-Training
40 mins		 Mar 16
Run
60 mins		 Mar 17
Cross-Training
40 mins		 Mar 18
Run
30 mins		 Mar 19
Run-Endurance
14 miles		 Mar 20
Rest Day
Week 12
Mar 21 		Mar 21
Run
60 mins		 Mar 22
Cross-Training
40 mins		 Mar 23
Run+Speed
60 mins		 Mar 24
Cross-Training
40 mins		 Mar 25
Run
30 mins		 Mar 26
Run-Endurance
8 miles		 Mar 27
Rest Day
Week 13
Mar 28 		Mar 28
Run
60 mins		 Mar 29
Cross-Training
40 mins		 Mar 30
Run+Speed
60 mins		 Mar 31
Cross-Training
40 mins		 Apr 1
Run
30 mins		 Apr 2
Run-Endurance
16 miles		 Apr 3
Rest Day
Week 14
Apr 4 		Apr 4
Run
50 mins		 Apr 5
Cross-Training
40 mins		 Apr 6
Run+Speed
60 mins		 Apr 7
Rest Day		 Apr 8
Cross-Training
40 mins		 Apr 9
Run-Endurance
8 miles		 Apr 10
Rest Day
Week 15
Apr 11 		Apr 11
Run
60 mins		 Apr 12
Cross-Training
40 mins		 Apr 13
Run+Speed
48 mins		 Apr 14
Cross-Training
40 mins		 Apr 15
Run
30 mins		 Apr 16
Run-Endurance
18 miles		 Apr 17
Rest Day
Week 16
Apr 18 		Apr 18
Run
50 mins		 Apr 19
Cross-Training
40 mins		 Apr 20
Run+Speed
48 mins		 Apr 21
Rest Day		 Apr 22
Cross-Training
40 mins		 Apr 23
Run-Endurance
10 miles		 Apr 24
Rest Day
Week 17
Apr 25 		Apr 25
Run
60 mins		 Apr 26
Cross-Training
40 mins		 Apr 27
Run+Speed
52 mins		 Apr 28
Cross-Training
40 mins		 Apr 29
Run
30 mins		 Apr 30
Run-Endurance
20 miles		 May 1
Rest Day
Week 18
May 2 		May 2
Run
50 mins		 May 3
Cross-Training
40 mins		 May 4
Run+Speed
50 mins		 May 5
Cross-Training
40 mins		 May 6
Run
30 mins		 May 7
Run-Endurance
10 miles		 May 8
Rest Day
Week 19
May 9 		May 9
Run
45 mins		 May 10
Cross-Training
40 mins		 May 11
Run+Speed
50 mins		 May 12
Cross-Training
30 mins		 May 13
Rest Day		 May 14
Run-Endurance
6 miles		 May 15
Rest Day
Week 20
May 16 		May 16
Run
40 mins		 May 17
Rest Day		 May 18
Run
30 mins		 May 19
Rest Day		 May 20
Run
20 mins		 May 21
Rest Day		 May 22
Race Day!
26.2 miles

Warning

Based on your selected race date you should have started training on Jan 04, 2012. 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.