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Digital Running Club » Beginner marathon training plan

Beginner marathon training plan

This beginner marathon training plan is meant for casual runners who enjoy racing and have some experience running shorter distances or may have even completed a marathon before. The schedule involves running 5-6 times per week and it peaks at 40 miles per week. If you have not yet achieved 25 miles per week running, work your way up gradually by increasing your weekly mileage by no more than the total number of runs you’ve completed during the week every 3 to 6 weeks. For example, if you run 5 times per week, you can increase your mileage by up to 5 miles every 3 to 6 weeks. If you don’t have time to do that, consider our couch to marathon training plan instead. No matter which plan you choose, you should be thoroughly examined by a qualified medical professional before jumping in.

You should also perform some kind of strength training regimen 2-3 times per week. The Myrtl routine, basic core strengthening routine, basic leg strengthening routine and basic upper body routine will help keep you injury free. If you’re already following a strength training schedule, feel free to stick with it until week #14 of the plan. After that, it’s advisable to focus all your energy toward race day.

For most days, the plan is marked with a number indicating the mileage you should run at an easy, conversational pace. Some days, the number is followed by a superscript letter, indicating a speed workout. You’ll find instructions for those workouts at the bottom of the plan. The instructions will refer to “economy“, “high aerobic“, “VO2max” and “Threshold” paces. You can determine these paces for your current level of fitness based on a recent race time using our handy pace calculator.

Click for a printable version of this training plan.


Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Week #1 4 6A 4 6 4 8 Off 32
Week #2 4 6A 4 4 4 10 Off 32
Week #3 4 6A Off 6 4 8 Off 28
Week #4 4 6B 6 6 4 10 Off 36
Week #5 4 6B 4 6 4 12 Off 36
Week #6 4 6B Off 4 4 10 Off 28
Week #7 4 8C 4 6 4 14 Off 40
Week #8 4 8C 4 4 4 12D Off 36
Week #9 4 8C Off 6 4 14 Off 36
Week #10 4 8E 4 4 4 16 Off 40
Week #11 4 8E Off 4 4 16 Off 36
Week #12 3 6B Off 6 3 18 Off 36
Week #13 4 6F Off 6 4 20 Off 40
Week #14 4 6F Off 6 4 20 Off 40
Week #15 4 6F Off 3 3 18 Off 34
Week #16 4 4 Off 3 3 14G Off 28
Week #17 4 3 Off 4 3 10 Off 24
Week #18 3 6 Off 3 Off 3 Race (26.2) 41.2



INSTRUCTIONS

 

A: 2 miles easy + 4 x (400 m economy pace + 400 m jogging recovery) + 2 miles easy

B: 2 miles easy + 4 x (800 m VO2max pace + 1 min rest) + 2 miles easy

C: 2 miles easy + 4 x (1 mile threshold pace + 3 min rest) + 2 miles easy

D: 9 miles easy + 3 miles high aerobic pace

E: 2 miles easy + 2 x (2 miles threshold pace + 3 min rest) + 2 miles easy

F: 2 miles easy + 3 miles threshold pace + 1 mile easy

G: 10 miles easy + 4 miles high aerobic pace


Pace Calculator

Use our pace calculator below to determine your Easy, Economy, VO2max, Threshold and High Aerobic paces.