MarathonBeginner18 weeks

Beginner Marathon Training Plan

Your first marathon starts here. A gentle, progressive plan designed for new marathoners.

Note: This training plan is AI-generated and pending expert review. Always consult a qualified running coach or physician before starting any training program.

Distance

Marathon

Duration

18 weeks

Level

Beginner

Goal Time

Finish strong

Training Schedule

18-week progressive plan with recovery weeks and taper

Week 1

Base Building15 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	Easy run — easy pace	4
Fri	Rest	—
Sat	Long run — easy pace	7
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

ThuEasy run — easy pace

4 mi

FriRest

—

SatLong run — easy pace

7 mi

SunRest or easy walk

—

Week 2

Base Building16 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	Easy run — easy pace	4
Fri	Rest	—
Sat	Long run — easy pace	8
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

ThuEasy run — easy pace

4 mi

FriRest

—

SatLong run — easy pace

8 mi

SunRest or easy walk

—

Week 3

Base Building17 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	Easy run — easy pace	4
Fri	Rest	—
Sat	Long run — easy pace	9
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

ThuEasy run — easy pace

4 mi

FriRest

—

SatLong run — easy pace

9 mi

SunRest or easy walk

—

Week 4

Base Building12 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	3
Wed	Rest or cross-train	—
Thu	Easy run — easy pace	3
Fri	Rest	—
Sat	Long run — easy pace	6
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

3 mi

WedRest or cross-train

—

ThuEasy run — easy pace

3 mi

FriRest

—

SatLong run — easy pace

6 mi

SunRest or easy walk

—

Week 5

Building19 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	tempo run	4
Fri	Rest	—
Sat	Long run — easy pace	11
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

Thutempo run

4 mi

FriRest

—

SatLong run — easy pace

11 mi

SunRest or easy walk

—

Week 6

Building20 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	tempo run	4
Fri	Rest	—
Sat	Long run — easy pace	12
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

Thutempo run

4 mi

FriRest

—

SatLong run — easy pace

12 mi

SunRest or easy walk

—

Week 7

Building24 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	5
Wed	Rest or cross-train	—
Thu	tempo run	6
Fri	Rest	—
Sat	Long run — easy pace	13
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

5 mi

WedRest or cross-train

—

Thutempo run

6 mi

FriRest

—

SatLong run — easy pace

13 mi

SunRest or easy walk

—

Week 8

Building17 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	tempo run	4
Fri	Rest	—
Sat	Long run — easy pace	9
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

Thutempo run

4 mi

FriRest

—

SatLong run — easy pace

9 mi

SunRest or easy walk

—

Week 9

Building24 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	tempo run	4
Fri	Rest	—
Sat	Long run — easy pace	16
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

Thutempo run

4 mi

FriRest

—

SatLong run — easy pace

16 mi

SunRest or easy walk

—

Week 10

Building28 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	5
Wed	Rest or cross-train	—
Thu	tempo run	6
Fri	Rest	—
Sat	Long run — easy pace	17
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

5 mi

WedRest or cross-train

—

Thutempo run

6 mi

FriRest

—

SatLong run — easy pace

17 mi

SunRest or easy walk

—

Week 11

Peak29 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	5
Wed	Rest or cross-train	—
Thu	tempo run	6
Fri	Rest	—
Sat	Long run — easy pace	18
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

5 mi

WedRest or cross-train

—

Thutempo run

6 mi

FriRest

—

SatLong run — easy pace

18 mi

SunRest or easy walk

—

Week 12

Peak19 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	3
Wed	Rest or cross-train	—
Thu	tempo run	3
Fri	Rest	—
Sat	Long run — easy pace	13
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

3 mi

WedRest or cross-train

—

Thutempo run

3 mi

FriRest

—

SatLong run — easy pace

13 mi

SunRest or easy walk

—

Week 13

Peak31 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	5
Wed	Rest or cross-train	—
Thu	tempo run	6
Fri	Rest	—
Sat	Long run — easy pace	20
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

5 mi

WedRest or cross-train

—

Thutempo run

6 mi

FriRest

—

SatLong run — easy pace

20 mi

SunRest or easy walk

—

Week 14

Peak32 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	5
Wed	Rest or cross-train	—
Thu	tempo run	6
Fri	Rest	—
Sat	Long run — easy pace	21
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

5 mi

WedRest or cross-train

—

Thutempo run

6 mi

FriRest

—

SatLong run — easy pace

21 mi

SunRest or easy walk

—

Week 15

Peak33 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	5
Wed	Rest or cross-train	—
Thu	tempo run	6
Fri	Rest	—
Sat	Long run — easy pace	22
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

5 mi

WedRest or cross-train

—

Thutempo run

6 mi

FriRest

—

SatLong run — easy pace

22 mi

SunRest or easy walk

—

Week 16

Taper33 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	5
Wed	Rest or cross-train	—
Thu	tempo run	6
Fri	Rest	—
Sat	Long run — easy pace	22
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

5 mi

WedRest or cross-train

—

Thutempo run

6 mi

FriRest

—

SatLong run — easy pace

22 mi

SunRest or easy walk

—

Week 17

Taper26 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	tempo run	4
Fri	Rest	—
Sat	Long run — easy pace	18
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

Thutempo run

4 mi

FriRest

—

SatLong run — easy pace

18 mi

SunRest or easy walk

—

Week 18

Taper21 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	tempo run	4
Fri	Rest	—
Sat	Long run — easy pace	13
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

Thutempo run

4 mi

FriRest

—

SatLong run — easy pace

13 mi

SunRest or easy walk

—

Related Plans

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16 weeks · Intermediate

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Sub 3:30 Marathon Training Plan

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8-Week Marathon Training Plan

8 weeks · Intermediate

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10-Week Marathon Training Plan

10 weeks · Intermediate

→