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Beginner Marathon Training Plan
A 16 to 18 week plan for your first marathon, with every run’s pace worked out from your goal time. It builds slowly with one long run a week, makes every fourth week easier and tapers before race day. It assumes you can already run about 30 minutes (around 5 km) without stopping.
- Easy and long runs7:13–8:34 /km
- Goal marathon pace6:45 /km
| Week | Run 1 | Run 2 | Run 3 | Run 4 | Total |
|---|---|---|---|---|---|
| 1Build | Long 6 km7:13–8:34 | Easy 3 km7:13–8:34 | Easy 3 km7:13–8:34 | Easy 3 km7:13–8:34 | 15 km |
| 2Build | Long 9 km7:13–8:34 | Easy 5 km7:13–8:34 | Easy 4 km7:13–8:34 | Easy 3 km7:13–8:34 | 21 km |
| 3Build | Long 11 km7:13–8:34 | Steady + M pace 6 kmincl. 3 km at 6:45 | Easy 4 km7:13–8:34 | Easy 3 km7:13–8:34 | 24 km |
| 4Easier week | Long 8 km7:13–8:34 | Easy 4 km7:13–8:34 | Easy 3 km7:13–8:34 | Easy 3 km7:13–8:34 | 18 km |
| 5Build | Long 14 km7:13–8:34 | Steady + M pace 7 kmincl. 4 km at 6:45 | Easy 6 km7:13–8:34 | Easy 4 km7:13–8:34 | 31 km |
| 6Build | Long 17 km7:13–8:34 | Steady + M pace 9 kmincl. 5 km at 6:45 | Easy 7 km7:13–8:34 | Easy 5 km7:13–8:34 | 38 km |
| 7Build | Long 19 km7:13–8:34 | Steady + M pace 10 kmincl. 5 km at 6:45 | Easy 8 km7:13–8:34 | Easy 6 km7:13–8:34 | 43 km |
| 8Easier week | Long 13 km7:13–8:34 | Easy 7 km7:13–8:34 | Easy 5 km7:13–8:34 | Easy 4 km7:13–8:34 | 29 km |
| 9Build | Long 22 km7:13–8:34 | Steady + M pace 11 kmincl. 6 km at 6:45 | Easy 9 km7:13–8:34 | Easy 7 km7:13–8:34 | 49 km |
| 10Build | Long 25 km7:13–8:34 | Steady + M pace 13 kmincl. 7 km at 6:45 | Easy 10 km7:13–8:34 | Easy 8 km7:13–8:34 | 56 km |
| 11Build | Long 27 km7:13–8:34 | Steady + M pace 13 kmincl. 7 km at 6:45 | Easy 10 km7:13–8:34 | Easy 8 km7:13–8:34 | 58 km |
| 12Easier week | Long 19 km7:13–8:34 | Easy 10 km7:13–8:34 | Easy 8 km7:13–8:34 | Easy 6 km7:13–8:34 | 43 km |
| 13Build | Long 30 km7:13–8:34 | Steady + M pace 13 kmincl. 7 km at 6:45 | Easy 10 km7:13–8:34 | Easy 8 km7:13–8:34 | 61 km |
| 14Taper | Long 21 km7:13–8:34 | Steady + M pace 11 kmincl. 4 km at 6:45 | Easy 8 km7:13–8:34 | Easy 6 km7:13–8:34 | 46 km |
| 15Taper | Long 14 km7:13–8:34 | Steady + M pace 7 kmincl. 3 km at 6:45 | Easy 6 km7:13–8:34 | Easy 4 km7:13–8:34 | 31 km |
| 16Race week | Easy 5 km7:13–8:34 | Easy 4 km7:13–8:34 | Easy 3 km7:13–8:34 | RACE marathonGoal pace 6:45 | 54 km |
How the plan works
- One long run a week at easy pace. It grows from 6 km to 30 km.
- Every fourth week is easier, so your body can catch up.
- Steady runs with marathon pace once a week after the first two weeks.
- Taper: the last 3 weeks get shorter so you start the race fresh.
- Put a rest day or a very easy day after the long run and after the harder run.
Worked example
Goal 4:45:00, 16 weeks, 4 runs a week: the biggest week is 61 km, the longest run is 30 km, and easy runs are at 7:13–8:34 per km (11:36–13:48 per mile). Not sure your goal is realistic? Check it with the race time predictor.
Questions and answers
Who is this plan for?
Runners who can already run about 30 minutes (around 5 km) without stopping. If you cannot yet, start with a few weeks of run-walk until 30 minutes feels easy.
How are the paces set?
From your goal time with the Daniels and Gilbert VDOT equations. Easy runs use 59–74 % of that VDOT and the steady runs include stretches at goal marathon pace. A 4:45:00 goal gives easy runs at 7:13–8:34 per km.
What if I miss a week?
Do not try to catch up. Repeat the last week you finished comfortably, then carry on.
How long is the longest run?
30 km (18.5 miles), three weeks before race day. After that the plan tapers so you start the race fresh.
Can I run more days a week?
Choose 3, 4 or 5 runs. The extra runs are short and easy. Rest days matter as much as runs.
Sources
- Daniels, J. & Gilbert, J. (1979). Oxygen Power: Performance Tables for Distance Runners. Appendices A and B describe the method behind the tables.
- Daniels, J. Daniels’ Running Formula. Human Kinetics (training intensities as a percentage of VO2max).