Beginner Marathon Programme
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1
2Beginner marathon programme
This programme is for beginner runners who would like to train for a marathon.
The programme is for you if it’s the first time you’ve run a marathon, or it’s been a while
since you ran any longer distances. To get the most out of it, you should already be
able to run at least 5km, and ideally 10km, comfortably.
One mile is equivalent to 1.6km. For this training programme, distances in km have been rounded to the nearest whole number for simplicity.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
20 mins
20 mins
30 mins
Rest
Rest
Rest
Rest
long run
jog/easy
jog/easy
25 mins
20 mins
20 mins
40 mins
Rest
Rest
Rest
easy
easy
easy
long run
30 mins
25 mins
30 mins
50 mins
Rest
Rest
Rest
easy
easy
easy
long run
50 mins
40 mins
30 mins
60 mins
Rest
Rest
Rest
interval or
easy
easy
long run
cross training
40 mins
40 mins
40 mins
70 mins
Rest
Rest
Rest
interval
long run
easy
steady
30 mins
40 mins
constant/tempo
30 mins
80 mins
Rest
Rest
interval or
Rest
(including 5 mins
easy
long run
cross training
warm up and
cool down)
50 mins
10 miles (16km)
40 mins
60 mins
Rest
Rest
Rest
interval
long run
easy
steady
50 mins
50 mins
constant/tempo
11 miles (18km)
40 mins
Rest
Rest
Rest
interval or
(including 5 mins
easy
long run
cross training
warm up and
cool down)
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