Community Beginner

Marathon Plan - Novice

If you are training for your first marathon, this is the training plan for you! Incorporating four runs and one cross-training session per week, this plan gently builds your mileage as well as your confidence, getting you to the start, and finish, of your first marathon. For this plan, you need to possess a basic fitness level.

Goal distance General 16 weeks · 7 sessions/week
Duration 16 weeks
Sessions 112
Total distance 657.3 km
Longest run 42.2 km
Weekly average 41.1 km
Recovery sessions 34
RELATIVE PLAN CALENDAR

Weeks 1–4

No personal dates are attached to this reusable plan.
Week 1 · Mon Day 1
5km Easy Run
Note
5km
Week 1 · Tue Day 2
No workout note Rest Day
Week 1 · Wed Day 3
5km Easy Run
Note
5km
Week 1 · Thu Day 4
5km Easy Run
Note
5km
Week 1 · Fri Day 5
No workout note Rest Day
Week 1 · Sat Day 6
10km Long Run
Note
10km
Week 1 · Sun Day 7
30 minutes Cross-Training
Note
30 minutes
Week 2 · Mon Day 8
5km Easy Run
Note
5km
Week 2 · Tue Day 9
No workout note Rest Day
Week 2 · Wed Day 10
5km Easy Run
Note
5km
Week 2 · Thu Day 11
5km Easy Run
Note
5km
Week 2 · Fri Day 12
No workout note Rest Day
Week 2 · Sat Day 13
11.5km Long Run
Note
11.5km
Week 2 · Sun Day 14
30 minutes Cross-Training
Note
30 minutes
Week 3 · Mon Day 15
5km Easy Run
Note
5km
Week 3 · Tue Day 16
No workout note Rest Day
Week 3 · Wed Day 17
6.5km Easy Run
Note
6.5km
Week 3 · Thu Day 18
5km Easy Run
Note
5km
Week 3 · Fri Day 19
No workout note Rest Day
Week 3 · Sat Day 20
8km Long Run
Note
8km
Week 3 · Sun Day 21
30 minutes Cross-Training
Note
30 minutes
Week 4 · Mon Day 22
5km Easy Run
Note
5km
Week 4 · Tue Day 23
No workout note Rest Day
Week 4 · Wed Day 24
8km Easy Run
Note
8km
Week 4 · Thu Day 25
5km Easy Run
Note
5km
Week 4 · Fri Day 26
No workout note Rest Day
Week 4 · Sat Day 27
14km Long Run
Note
14km
Week 4 · Sun Day 28
30 minutes Cross-Training
Note
30 minutes