MarathonBeginner30 weeks

Couch to Marathon Training Plan

Go from zero running experience to finishing a marathon with this progressive, beginner-friendly plan.

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

30 weeks

Level

Beginner

Goal Time

Finish strong

Training Schedule

30-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 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 3

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 4

Base Building12 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	4
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

4 mi

SunRest or easy walk

—

Week 5

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 6

Base Building18 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	10
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

10 mi

SunRest or easy walk

—

Week 7

Base Building18 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	10
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

10 mi

SunRest or easy walk

—

Week 8

Building14 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	6
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

6 mi

SunRest or easy walk

—

Week 9

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 10

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 11

Building21 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

—

Week 12

Building16 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	8
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

8 mi

SunRest or easy walk

—

Week 13

Building25 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	14
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

14 mi

SunRest or easy walk

—

Week 14

Building23 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	15
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

15 mi

SunRest or easy walk

—

Week 15

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 16

Building17 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	11
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

11 mi

SunRest or easy walk

—

Week 17

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 18

Building29 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 19

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 20

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 21

Peak30 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	19
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

19 mi

SunRest or easy walk

—

Week 22

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 23

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 24

Peak21 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	15
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

15 mi

SunRest or easy walk

—

Week 25

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 26

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 27

Taper30 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	19
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

19 mi

SunRest or easy walk

—

Week 28

Taper25 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	17
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

17 mi

SunRest or easy walk

—

Week 29

Taper22 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	14
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

14 mi

SunRest or easy walk

—

Week 30

Taper19 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

—

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