This 20 week marathon training schedule for beginners will help you cross the finish line of your first marathon race!
So you’ve taken the plunge and decided you want to do your first marathon? First off, give yourself a giant “woooohoooo!” – because you are pretty darn amazing for taking the first steps towards achieving this goal.
Now, let’s break down all the nitty gritty of marathon training to help you get to the finish line of your first race.
Marathon training is an exercise in endurance and durability, both of the body and mind. You’ll push yourself to physical limits that you may have once thought were impossible. And you’ll find that the mental back and forth (“you got this” – “I’m so tired! I need to stop!” – “no, keep going!”) is just as big of a challenge.
But if you follow this 20 week marathon training schedule for beginners and stick with it – you will be successful in crossing that finish line of your first race. And that’s what this plan is designed for. It’s not designed for runners that have a PR they want to hit or runners trying to qualify for Boston. It’s designed for the average runner who has built up the courage to give this marathon thing a try, and just wants to finish it.
[Tweet “Want to run your first marathon? Check out this 20 week marathon training plan for beginners!”]How to use this 20 week marathon training schedule:
You should be able to use this plan if you have been running a few times a week for several months, and can comfortably run 3-4 miles at a time. If you aren’t there yet, spend a month or two building up to being able to run 3-4 miles comfortably. (If that sounds overwhelming, you might want to take a look at my 20 week half marathon training plan, which you can start if you feel comfortable running (or run/walking) 1-2 miles right now.)
If you are at the point of doing 3-4 miles (or more) comfortably, then you’re ready to roll! Here is everything you need to know about this 20 week marathon training schedule for beginners (or you can scroll to the bottom to check out the plan first, then come back and read all the deets)…
Training Volume:
- You’ll only run four days a week, which makes this a very feasible plan for those who lead busy lives.
- With a 20 week training plan, you’re giving yourself 5 months to get ready for your race. Weekly mileage increases relatively slowly (10-20%), starting at 13 miles total miles run in Week 1, and peaking at 34 total miles run in Week 17. Long runs taper back every few weeks in the beginning, and every other week towards the end of the plan. All of these considerations help build your endurance base gradually and reduce the risk of injuries. It also helps you to develop confidence week by week, and reduces the risk of giving up or quitting (as many plans that are too aggressive can make you feel tempted to do).
- If you need to cut this to 3 days a week of running, remove the “variable” runs from Day 2. You should still be able to train to finish the race with 3 days of running (and I have personally done so in the past) but you may find that the race feels a bit more challenging.
Time vs Distance:
I personally prefer mileage-based plans over time-based plans for first time athletes, especially if you happen to be on the slower side. As a back-of-the-pack athlete myself, I believe that time-based plans can leave those slower runners under-prepared. For example, a time-based plan may max out at a long run of 2.5-3 hours – which may be fine for an athlete planning to run in 3:30-4 hours, but I don’t think it adequately prepares those who are on the opposite spectrum of 5-6 hours. (There’s some arguments about this in the running world, but that’s my belief).
Pace:
- This 20 week marathon training schedule for beginners can be used for solely running, or a combination of run/walk. You can certainly also use it to prepare for only walking, but double check that the race in which you hope to participate does not have a time cut off that would eliminate the option of walking.
- Run (or run/walk) at the pace described based on each type of run.
- Don’t forget that there’s nothing wrong with adding in walking breaks every so often! Even experienced runners may add these in in order to keep their legs fresh throughout the race.
Warm Up & Cool Down:
You can start each run with a few minutes of brisk walking or a slower paced jog to warm up. After each run, give yourself a few minutes of brisk walking to cool down. Stretch after your runs.
Types of Runs:
Your plan is broken down into 4 days of running. Days 1 and 3 are easy short runs. Day 4 is your long run. Day 2 is variable, meaning it can be either another easy short run, a fartlek session, a marathon pace run, or a midweek long run.
Descriptions of each are included below – you’ll want to refer to these descriptions when using the plan:
- Easy Short Runs (ESR) – You should run these at a comfortable, easy pace. Do not be tempted to run these fast, or you’ll have trouble maintain energy for your other running days.
- Long Runs – Your long runs should be run at a comfortable, steady pace. That pace will likely feel more challenging as the runs progress and get longer, simply due to the nature of being on your feet longer. You can certainly add in walking breaks as needed for your long runs.
- Fartlek – For these runs, you should warm up for about 10 minutes at a comfortable pace. For the rest of the run mileage listed, add in fun bursts of speedwork to break up the distance. For example, you might decide to run fast to the next mailbox, then recover to the one after. Or you might decide to pick up the pace a little bit for the length of the next song. Don’t push yourself too hard, but challenge yourself a little. Fartleks add variety and keep things interesting. You can find a bunch of ideas for fartlek workouts here.
- Midweek Long Run (MWL) – A midweek long run is simply a run that’s a bit longer than your short runs, but is shorter than your main weekly long run. You should run this at a comfortable pace.
- Marathon Pace (X @ MP) – In your plan, you’ll see these listed as X miles @ Marathon Pace (MP). You should run the distance listed and pace yourself at the pace you’d like to run your marathon. For most beginner runners, your goal marathon pace might be only a little faster than your long runs. That’s OK. For those who have been running a while, it might be a more pronounced difference.
–> Important – If all the mumbo jumbo for the Day 2 Variable runs feels overwhelming, you can simply ignore it and just do easy runs at the distances listed!
Scheduling Your Runs:
Spread out your running days during the week. I recommend a Tues/Weds/Fri schedule for Days 1, 2, and 3, and then a Sat/Sun long run. You can shift these to fit your work and lifestyle, but try to avoid lumping all the days back-to-back.
Strength Training:
Strength training isn’t an absolute must for being able to reach the finish line of a marathon. However, strength training will help you become a better runner and (perhaps even more importantly) can reduce injury risk if done correctly. This is because when you strengthen weak muscles (like those in the hip or core, for example) it helps keep you running in proper form for longer periods of time.
If you’re already strength training regularly, see if you can stick with your normal routine 1-2 days per week.
If you’re not already strength training, I recommend adding some simple body weight exercises to your routine – such as squats, lunges, hip raises, and planks. These can be done on 1-2 of your off days (such as on the days you cross train) or simply at another time of day on your short run days.
Cross Training:
If you can fit it in, I also recommend cross training in some form 1-2 days a week. You might use the elliptical, go swimming, ride a bike, or take a yoga class. This helps you work other muscle groups and rounds out your training. It may also help prevent overuse injuries from only running. Don’t get overwhelmed if you can’t fit it in, though.
Rest Days:
Leave at least one day a week completely dedicated to rest. If you’re following the guidelines, your total week might look something like this:
- Mon – rest
- Tues – body weight strength exercises (AM) + easy short run (PM)
- Weds – variable run
- Thurs – cross train + light strength at gym
- Fri – easy short run
- Sat – rest
- Sun – long run
Signing up for your first marathon:
If you haven’t already done so, go sign up for your first race! Once you’ve got some skin in the game (aka you’ve paid for your race and put it on your calendar!), you’ll be much more committed to your training schedule.
If you’re not sure what race to sign up for, try asking running friends or running Facebook groups for some recommendations. Or you can take my approach and decide to run your first marathon in Maui, because, well – it’s Maui. ?
Your 20 week marathon training plan for beginners
Share with me: Do you think you could use this 20 week marathon training schedule for beginners? What questions do you have about marathon training? Have you signed up for any upcoming races?
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I’ve run 3 marathons but I would totally use this plan because the mileage builds up slowly and it’s definitely manageable!
Thanks Kim! I’m so happy to hear that you think it’s a manageable plan. 🙂
I think this looks very do-able for anyone, beginners or experienced marathoners (who aren’t concerned with smashing a PR). I like the gradual buildup of mileage and the sprinkling of midweek long runs.
So true! If I ever do another marathon again, I’ll probably use this exact plan.
Lots of great tips! Ivet never run a marathon but plan to some day when my family life works better. Too hard running for 2+ hours with young kids and a husband who does shift work.
I feel ya on the scheduling. We’ve got a toddler, but luckily my husband has a predictable 9-5 kind of job. I’m sure you’ll check it off the bucket list when life calms down a bit! 🙂
Pinning to share with my running group! Lots of new marathons wanting info and I will share
Yay! Hope they find it useful.
This makes me think I actually could do a marathon — but my body tells me otherwise. This is a great plan though.
Thanks Coco! 🙂
That was very clear and made training for a marathon sound quite approachable!
Yay, glad to hear that!
I like your plan!! I’d modify it to myself by making it only 16 weeks long (or even shorter). I prefer to keep the weeks before to base building. That way the actual training doesn’t feel too long and I don’t get burnt out.
Yep, I know a lot of triathletes that prefer to break a season into base/build/peak, and I like that approach for runners as another method too depending on the athlete!
This is great for beginning runners/marathoners! Nice.
Thanks Wendy!
It still excites me to think of people who are planning to take the plunge into their first marathon. It’s such a great accomplishment. This plan looks great.
I’m with ya – it’s such a proud moment signing up for and then crossing the finish line of that first race!
I love the feasibility of this schedule. Thank you for sharing!
Sure thing Andrea!
I just finished my second marathon a few weeks ago! This is a great plan for first timers!
Woohoo, way to go Katie!
This is a great and balanced plan. Personally, I need to go about to about 22, just because that’s where my brain starts to quiet down, but everyone is different, and I’ve already done a marathon so I know that about myself.
I like how it’s not crazy dramatic and takes account that life will very much happen. This is fabulous and lots of people will definitely get great use out of it.
Thanks so much Jenn! And yes, I totally get the desire to go a bit further and it can definitely help with the mental aspect of preparation 🙂
this looks like a great plan. I’m not a beginner but I’m not a great runner (in the sense that I am like a diesel and I don’t really get faster and I don’t have tons of time to only dedicate to a marathon) so this actually looks like something that would work for me. I would have to tweak it a bit for kilometers instead of miles but I get the gist of it. I am currently using a Garmin plan for my marathon in May, but have another one in September. I’m going to really check this out and my schedule further and see if it will fit!
This makes me so happy to hear Renee! I hope it does work out for you, and don’t hesitate to let me know if you have any questions if you do end up using it for your September race.
Thanks so much for sharing this plan Chrissy! Definitely looks doable for a beginner like me. I’m signing up for my first marathon today!
Woohoo! Good luck in training for your first marathon.
This training plan seems very manageable and realistic for a beginner. I personally prefer running 3 days a week in order to leave time for cross and strength training in my weekly schedule.
Yes, It’s all about what works best for each individual person! 🙂
This looks like a great plan! I just committed to running my first marathon – MCM – this October 🙂
Woooohoooooo!! I’m so excited for you!
I am currently on week 13 of your Half Marathon plan for a race on Saturday September 22, 2018. IF I were to do a Marathon on October 22, 2018….how/where can I transition to your Marathon plan?
Hi Aimee! First off, woohoo for getting to week 13 in the half plan! 🙂 If you want to jump into the full plan, you’ve got about 14 weeks until the October race you mentioned – I think if you jump in at Week 7 here, it would actually work perfectly. You would have just done a 9 miler in the half plan, so the jump to a 10 miler in the full for the long run this week is very reasonable.
If I’m doing the math right, that should bring you to your race at the end of 20 weeks. Your half falls 10 weeks from now (week 16 of the full plan) – so what I’d recommend would be running 5 mi/3mi/half marathon that week (rather than what’s listed above, so that you taper a little for your half race). The following week you can shorten that first run to 3 mi if you need extra recovery time. It can fit right into the overall marathon plan.
This full plan does have 4 workouts a week rather than 3 in the half – if you feel fine jumping into that, go for it. You can get by completing a full on 3 runs a week (you’d skip the “day 2: variable” one each week) if that’s more comfortable for you; it just may make the longer marathon distance feel a bit tougher.
I hope that helps! Let me know if you have more questions.
Thank you! ?
Stumbled across your training plan while searching to train for the Virginia Beach Marathon in March 2019. I love that its a nice pace and you really make the training terminology easy to understand. I plan to start the 20 week plan next week! This will be my 5th marathon! Thanks and happy running!!
Yay, so excited for you to use this as you tackle marathon training! If you have any questions along the way, don’t hesitate to email me at anytime. 🙂
My coworker passed this along to me. I have the Joshua Tree half marathon this Saturday November 3, 2018. . I am planning for a trail 42k/ marathon on March W, 2019. How would I adopt this plan
Coming off my half.
Thanks!
Hi Michelle! It’s hard to say what the best method of adopting it would be without knowing your full training history for this half – but here’s an initial guess 🙂 If you do your half this weekend on 11/3, you can build in a recover week next week with rest and lighter running. Then if you started this plan at Week 5 on the week of 11/12, I *think* that should bring you 16 weeks to your 42k race in March.
Depending on your current training volume, you may want to modify a few things to maintain what you’re currently doing if you feel like you’re a bit ahead of the game:
-instead of the 3 milers on Day 1 the first few weeks, go up to 4 miles that day.
-you can modify the long run schedule a bit depending on how many long runs you’d like to do and how far you’d like to go, since you’re slightly ahead by already doing a half this weekend. For example, instead of the progression that’s currently written from Weeks 5-20, yours might look like this (starting at week 5): 8, 12, 13, 10, 14, 12, 16, 12, 18, 12, 18-20, 12, 20-22, 12, 8, RACE.
-However, if you’re a beginner with a short running history, or are worried about injuries/burnout, I’d probably just recommend sticking with what’s in the plan as written for long runs – it’ll give your body a bit of a chance to recover after the half before ramping up for the full.
Again, that’s not knowing anything about your training, so take it all with a grain of salt and adjust it in the way that you feel is best given your running history, proclivity for injuries, etc.
This is great! I was searching for a 20 week marathon training plan for my first marathon and this looks do-able! Thank you! Some plans I found had about 3 20+ mile runs in the schedules. One 20 miler I think is better for me. I’ve ran 3 half marathons and I work full time plus I have a toddler. Thank you! WDW marathon 2020, here I come!
Yay! I know the struggle of training with a little one around (my kiddo is 4) – it becomes a lot tougher to fit in those long runs, so props to you for making it happen! So excited this will help you knock off WDW Marathon 2020!! If you run into any questions along the way, don’t hesitate to ask.
Hi Chrissy, I’m currently following a training plan you created, so far, everything is going great! My marathon is on Jan, 26 2020. I have vacation from 12/26-12/31 which will prevent me from doing my 20 mile run on 12/29. What can I do to accommodate? If it’s helpful, I can email you my full plan.
ps, I suggested cancelling vacation–my wife and daughters failed to see my humor :-/
Hi Richard – great to hear from you and glad that everything is going well with the plan so far! Could you fit in the 20 miler on the 1st/2nd when you return home? If so, that would be my first choice and I’d do that in place of the mid-week 7 miler.
If that doesn’t work, I might swap out the next long run (12) for 16-18 miles, and then follow the rest as written. If you’re not injury prone and have been running for a while, you could also do the full 20 that weekend and only taper for 2 weeks leading to race day — but that really depends on your exercise/running history and current status. 🙂
Hope that helps!
Thanks Chrissy, I think doing a 20-miler on the 1st day of 2020 is actually a fantastic idea! Thanks again. I’ll keep you posted.
Awesome – good luck kicking in the new year with the 20 miler! 🙂
Hi Chrissy,
Thank you for this plan that is easy to understand and manageable to follow. I’ve looked at so many and they are just overwhelming with too much jargon it’s hard to understand let alone follow them. I just want to run a marathon not break any records. Thank you thank you! Do you have any articles on nutrition? Kim 🙂
Hi Kim! I’ glad you’re finding this plan helpful. As far as nutrition, this post is geared towards half marathon runners but most of the same concepts apply to marathoners – might be a good place to start: https://www.snackinginsneakers.com/half-marathon-fueling/
Thank you sharing this plan with us Chrissy! I signed up for my first Marathon scheduled for this coming October so I will be using this plan as part of my training. I’m also a Registered Dietitian 🙂 such a treat to have stumbled upon your page only to find out that you’re an RD as well.
Hi Nancy – yayyy, high five for another RD! 🙂 So glad you stumbled across my site. Let me know how training goes for your first 26.2!
Omg- the u inverse concepts us again. I just looked up a 20 Wk marathon prep plan & this popped up! Printing it now! Running Chicago in October
Hahaha what a small world!!! Can’t wait to hear how training goes.
Love this plan, thank you for sharing it and making it simple and straight forward. I am planning to run my first marathon in October at the Twin Cities Marathon. I’ve done a half marathon, several Tough Mudders, and climbed many 14ers in Colorado. But my next adventure is to run a marathon using this training plan. Thanks again!
Woohoo!! Can’t wait to hear how your first marathon goes! Keep me posted 🙂
Thank you so much for sharing your wealth of knowledge!!
I am a first-time marathoner and am starting this plan next week. I never in my wildest dreams thought I would be training to run a full marathon.. I was never a very good runner. I was overweight for most of my adolescence. During college I joined the Army National Guard and was forced to run during basic training, but I was not very good at it. I seemed to be able to do just good enough to qualify. Although I enjoyed the military, after almost six years I was medically discharged after discovering a genetic heart disorder. I learned I would need an implanted defibrillator to prevent ventricular tachycardia from causing sudden cardiac death. Surgery and recovery was painful, but not the worst part. The worst part was learning to live with what I viewed as a death sentence.
A month after surgery I was shocked by my defibrillator (set at 1,400 watts) it knocked me to the ground. This happened from doing simple yard work. That incident was so traumatic that as a result I stopped ALL physical activity out of fear of being shocked or dying. I grew depressed and my anxiety disorder grew much worse, causing frequent panic attacks. Eventually, I started to drink alcohol to escape reality and try to numb the fears I lived with daily…
I became an alcoholic and gained massive amounts of weight. I was going in the opposite direction of health and wellness. My outlook was not good.
Then one day I realized that I was not living the life I was meant to. My first step was recovery from addiction. Alcohol is cunning, baffling and powerful. At first alcohol took away my pain; then it took everything I had and left me a shell of the person I once was. Early recovery was difficult, and I felt empty inside. This is when I found running. Although I never enjoyed it while in the Military, I was desperate to find something to help with the emptiness inside. Running was challenging and calming at the same time. While running I felt an incredible amount of freedom and filled with life. After running for a few months, I registered for my first 5k; I completed it and felt a sense of accomplishment that was unmeasurable. This compelled me to push myself further, so I registered to run a 10k, 15k and half marathons…
Races held me accountable and gave me goals and a purpose. This purpose gave me a sense of direction and filled the emptiness inside. As time passed, I kept running and completing longer and longer runs, eventually running 25k trail runs. My next goal was to run a complete marathon. Running a full marathon was never even a thought all those years ago. I never dreamed I would ever be able to push my body to run 26.2 miles. Today, at the age of 50 I am the healthiest I have ever been and am completely happy, joyous and free. I am excited to complete my running quest at this summer at Grandma’s in Duluth, MN!
What an incredible story Darren! Thank you for taking the time to share it here. You’ve been through a lot and it sounds like you’ve worked incredibly hard to turn your life around and conquer some tough battles. I hope that training for the marathon goes well and look forward to hearing how the Duluth race goes!
Thank you for those kind words! I finished week 3 yesterday and am very happy and grateful for your plan! I was a little worried that as I added more miles my body would resist but this is the perfect program for me as each run is prepping me for the next step… Thanks again!!!
I hope it is ok but I plan to share your blog and link to my social media for others to follow your wisdom!
Awesome, so glad you’re enjoying the plan!! 🙂