Beginner Run Marathon Training Plan

Run your first marathon

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.

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