marathon training schedule for beginners

Newer runners may start with 24 to 32 kilometres per week total and gradually build to a peak week of 56 to 64 kilometres. Here’s a crucial point to remember…. Run Walk Run. Remember by ordering 'Marathon Training For Beginners,' you are not only getting a marathon training manual, cram packed full of cutting edge and unique training advice and information. The key is to find the program that best matches your current training and start there. Consistency and commitment are key in any beginner marathon training plan. Rest: Novice 1 marathoners rest on Mondays and rest again on Fridays. This guide includes advice on: • Training: the dos and don'ts of successful, safe training. If you’re like most, the goal is to finish (as comfortably as possible). Background Work The final 12 weeks of a marathon schedule—considered the “specificity” portion of the training program— is where the realization of hard work is found. The bad news is that doesn’t mean sitting in front of the T.V. However, if you don't feel comfortable going over the 20 mile mark, you can just opt to do only 20 milers for any scheduled run over 20 miles. Cross Training Sessions When you have to do a marathon pace (MP) run, run the number of miles at your anticipated marathon pace. Just try to have a rest day before the long run and recovery after it. It is meant as a ‘get you round’ schedule rather than focusing on a time. The Walk-Run Program is best suited for those who have been walking regularly 3-5 times per week for 45-80 minutes for at least six months. Try your local running store….they usually have (free) group runs and will give you an opportunity to ask questions, get advise, and info on local running clubs. Start with a five-minute warm up at about a 5.5 mph at 0% incline. 22 Week Marathon Training Schedule for Beginners, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. The long run is scheduled for Saturday with recovery on Sunday and rest on Monday. Most Mondays are rest days. Between running days, take a complete day off or do some easy cross-training (CT). The key to successful marathon training is consistently putting in enough weekly mileage to get your body accustomed to running for long periods of time. Getting Faster. If you're unsure of your pace, try this calculator. These are shorter sessions made up of jogging, walking and some fast running. This beginner half-marathon training schedule will take you from running 3-4 miles a few times a week to crushing a half marathon. Reviewed March 27, 2017. The schedule assumes you have been running for at least 6-10 weeks at can run for at least 30 minutes without stopping (See … The trouble is, if you do too many long runs, your body just doesn’t have time to recover. How to Train for Marathon by Jeff Galloway. For players – the ultimate guide to transforming your game through fitness. Short Runs You should be able to run the following schedule for at least 4 to 5 weeks with little trouble before starting the 12 week half marathon plan. Mental Training. Rest is critical to your recovery and injury prevention efforts, so don't assume you'll get fitter even faster by running on rest days. When your schedule calls for cross-training, do your activity at a moderate level for 30 to 45 minutes. Interval training is an important part of any marathon training plan. Rest Days After your warm-up, run at a moderate pace (slightly faster than your long run pace) for the designated mileage. E-Coaching By Jeff. Beginner Marathon Run/Walk Training Schedule October 30, 2019 Christine Luff Half Marathons & Marathons , Training Schedules 0 This 20-week marathon training program is designed to help you run/walk to the finish line of your marathon (26.2 miles). Walking. 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 … ... Before we get to the details of the schedule here’s a little more on the structure of the plan and advice on adhering to it. Sundays. Instead listen to your body…. although these can definitely be added in if you are more advanced and this isn't your first marathon. all day! Fartlek Training Sessions Completing the distance is what’s important… NOT how quickly you complete it. More information 32 Week Marathon Training Schedule: A Plan for Beginners! Other than a good pair of running shoes you need one piece of equipment…. The good news is, the day after your long and slow training runs you get to recover. Here’s what to expect each week during your marathon training : Mondays. This helps to remove any waste products like lactic acid that has pooled in the muscles and can also help alleviate muscle soreness. The marathon attracts thousands and thousands of ordinary folk from all walks of life – non-athletes who are taking part for a good cause or simply for personal development. To break 3:45, you should be capable of running a sub-1:45 half marathon (which works out as 8:00 minute miles), and a sub-46:00 10K (7:30 per mile). Cross training in this marathon training schedule is simply any form of exercise other than jogging or running. 5k/10k Schedule. You will progress more quickly and reach your goals more effectively. Even as a beginner, you should be fit – capable of jogging 2-3miles. They offer a nice change of pace to continuous running and they can help improve aspects of endurance such as VO2max and anaerobic threshold. 15 weeks - hundreds of hours and kilometers to then run 42.2 km in around 4 and a half hours (the world average marathon time). This is designed as a guide for runners who are looking to run their first marathon. For example: the cool-down should be a minimum of five to 10 minutes light CV. You will progress more quickly and reach your goals more effectively. At the start of the program it’s a good idea to run for 2 minutes and walk for 3 minutes over the distance. For coaches – a complete resource for conditioning athletes of all ages. A 20 minute session would consist of 4 cycles, On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 7 to 8 on the runs, Cool down for 5-10 minutes of light jogging. How do you train for a marathon for beginners schedule? THE most important 2 days of the week! You may want to follow th… If you have access to a gym, the cross trainer (or elliptical trainer) and the rowing machine are other good examples. 14-Week Beginner Marathon Training Plan. Anyone who is NOT currently running at least 20-25 miles per week, over 3-5 sessions. Your own plan might vary from which is fine. In this plan, we have included both 880 (2 laps around a track) and mile repeats. Running (or walking) 26 miles places some very unique strains on the body. Equipped with motivation and a proper regimen, you can run 26.2 miles. This 20 week marathon training schedule for beginners can be used for solely running, or a combination of run/walk. Do these on the treadmill so you can adjust your pace and elevation easily. (M) Marathon Pace: Ideally, the full 26.2 miles will be completed at this pace on race day, however, this should feel slightly more challenging than an easy run. If you like (this is not required), your runs can be a mix of tempo, interval, and hill workouts. If you’re a little more ambitious, you may even have a time goal in mind. This will help you get fitter and more familiar with pacing.Â. Here is the format for our Fartlek sessions…. Speed and time is irrelevant. You can adjust these peaks and troughs in intensity. Following is a suggested beginner marathon training schedule. Long Runs Together, … As previously mentioned, there are no "fancy" workouts such as interval training, tempo runs, hill repeats etc. Our free training guide will get you ready to run. Use your breathing as your guide. Aim to run 20–24 km (12–15 miles) per week. (You should also check out our “Start to Run” article for more information on getting started). Strains that are very different than playing 40 minutes of squash or a 90 minute soccer match for example. You may have run a few 10k races and maybe one or two half marathons, and are used to running or exercising between 2 and 4 times a week. Run your designated mileage at an easy, conversational pace. During these sessions you are NOT, I repeat… your are NOT trying to improve your fitness. A depletion of glycogen (carbohydrate stores) and an almost total reliance on fat for fuel. Scientists suggest that it is during the rest period (the 24 to 72 hours between hard bouts of exercise) that … When your schedule calls for cross-training, do your activity at a moderate level for 30 to 45 minutes. A pedometer is an low-cost, battery powered device that will clip onto your jogging pants/shorts. High Energy Half. This is both to recover after the weekend long runs and to gather energy before them. And notice how the final weeks and days of the marathon training schedule tapers off towards the big event? Full marathon training is essential, especially if you’re a beginner. Training Plans. You can get pedometers at ay sporting good stores or Walmart. And it’s only with sufficient recovery that the body adapts and becomes stronger. Training plan. This plan was designed around an 18-week schedule, and our Guided Runs are built to adapt to your experience level and intended to be uniquely flexible to your needs as you prepare to tackle a Marathon. Marathoners-in-training benefit from strength-training, so try to work at least one or two training sessions into your weekly training. Here are a few of the more important ones…. Broken into four phases, this schedule and training process involve creating small goals, and moving from one to another. Marathon Training Marathon To Finish—for runners and walkers. This marathon training schedule also assumes you are in good health and that you’ve had medical clearance before you begin. I’ve been using Garmin’s 16 week Half Marathon Training (free) for beginners..uploaded the calendar to my watch so that I stay and keep my schedule. You can either do a cross training session (see below) or go for a walk. You will be stiff and sore following a long run and one of the best ways to help the body to recover and rejuvenate is to do some light aerobic exercise. This is our plan for the absolute beginner. Your longest long run will be a total of 22-23 miles during Week 30 of the marathon training schedule, which will lead you into the 26.2 miles of the marathon that takes place 2 weeks following that run. You should be able to breathe easily. If you don’t have much experience running marathons, then you should start preparing six months before the big day. A marathon training schedule for beginners featuring 16 and 24 week novice marathon running training programs to get you for no running experience to completing your first 26.2 mile race including tips to establish how do you know if you can run a marathon. Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Overcompensate at first – make it easier than you think you should. What’s IS important is that you find your level – a run/walk combination that allows you to comfortable complete the full distance. Flexibility. Run the remaining mileage at your regular easy run pace. Walking is ok. You could measure out some landmarks by using the mileometer on your car but if you’re going to commit to near 6 months of training, a $20 investment should feel insignificant! It's important that you build your mileage gradually so you avoid overuse injuries and don't get burned out from running all the time. Over the weeks try to go longer and longer without a walking break. At this point you should read the disclaimer. Below is a description of each. And make sure you have thought a lot about the commitment required and considered the reasons for marathon training. John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Beginners who decide to challenge themselves with a half-marathon have a lot to juggle.. Competitive games of basketball or squash are definitely off the menu! Beginners. You have to intentionally schedule your training runs, and be consistent every week. Nearly all of the 90 runs in this training plan have an accompanying Guided Run in the Nike Run Club App. You have a choice here…. You can switch a run to a different day to accommodate your schedule. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. You are recovering – it’s just that you will recover faster with 20-30 minutes of gentle movement than you will with bed rest! You may take walk breaks in the short runs. Wednesdays and Fridays. Subscribe to our newsletter to receive regular updates, Parkour: The Ultimate Guide For Beginners, 50 Best Bodyweight Exercises For Every Part Of The Body (+5 Bodyweight Workout Routines), Marathon Training Program  Intermediate Plan, FREE 7-Part Soccer Fitness Training Course, Warm Up with 5-10 minutes of light jogging, Run for 4 minutes, jog slowly for 1 minute. Marathon Training. The marathon training schedule is made up of several different training sessions. Marathoners-in-training benefit from strength-training, so try to work at least one or two training sessions into your weekly training. To start this schedule, it's recommended that you have been running regularly for at least six months and are able to run at least 3 miles. For the most part, especially in a beginner program like this, there is no exacting scientific formula. Thank you, {{form.email}}, for signing up. What you are aiming for is to start the long run slow enough so that you can finish the run at a similar pace. Anyone who is NOT currently running at least 20-25 miles per week, over 3-5 sessions. It will log how far you’ve covered. So who is classed as a beginner? Jogging or walking is ideal. Having a 20-mile run under your belt will give you a major psychological advantage on marathon day. This is a 16 week marathon training schedule for beginner marathoners that is focused on building endurance. The key is to find the program that best matches your current training and start there. Cleveland Clinic. The short runs are based on time rather than distance (as with the long runs). And even fat metabolism requires some carbohydrate. It’s estimated that it takes the average beginner about 15 weeks of training to get themselves mentally and physically prepared for a marathon. It's perfect for first-time marathoners who are nervous about the race and want plenty of time to get ready. In preparation for this programme, please ensure that you are able to: ✅Run 8 miles at a slow and relaxed pace ✅ Consistently run 4 days per week ✅ Run a minimum of 18-20 miles per week consistently for the last 4-6 weeks If you have successfully achieved all three of the above pre-requisites, then you’re ready to get started! For the remaining 20 minutes, increase the speed a tenth of a mph each minute. Have an easy week if you feel particularly jaded, or an even session if you feel a little under the weather. Hill Training. Regular walk breaks are fine – actually they are more than fine – they are encouraged! Magic Mile. This marathon training schedule is designed with beginners in mind.The other two programs are designed for Intermediate and Advanced distance runner. Notice how the distances and times for individual sessions gradually increase? If you are currently walking less, that is okay! Sep 8, 2019 - This 32 Week Marathon Training Schedule is for the beginner who wants to take their marathon training at slow, steady pace. The pace is a little faster than the long runs also. At the sixth minute, go to 6 mph for the rest of the first 10 minutes. Rather than having a set format (i.e. With that in mind, let’s move onto some very important basics…. Cross-training can be walking, biking, swimming, or any other activity (other than running) that you enjoy. You are capable of running a marathon! Beginner Running Training Plan – Download here. Cross-training can be walking, biking, swimming, or any other activity (other than running) that you enjoy. Take it easy – you can even take the elevator instead of the stairs! It’s based on a 5-day week with 2 days rest. But regardless of your target, there are some key components to a marathon training schedule that you must take on board if the experience is to be as pleasurable and as rewarding as possible…, It’s also good to understand some basic training and physiology terms to make your marathon training schedule as effective as possible. Half Marathon Training. Saturdays. As the weeks progress you can decrease the walking time and increase the jogging time – walking 2 minutes and jogging 3 minutes perhaps. In fact, the advice of the London marathon medical team is that you should be able to run 15 miles comfortably, three weeks before the race. Block out 12 weeks on your calendar, and learn how to train for a half marathon with this plan for beginners. Good luck from CyclingFitness This simple marathon training schedule (see below) gives runners two more training weeks than the 20-week marathon program for beginners. Thankfully, through adequate training and nutrition you can significantly reduce your risks of hitting the wall. Even if you consider yourself fit – perhaps you play another sport or use the gym every day – you should still consider yourself a beginner. Fat can power a runner but not at the same intensity and speed as carbohydrate. Your body adapts to the extra stress of training on these days – not on actual training days. Stretching exercises should be carried out after the main session and cool-down as the body is in a greater state of relaxation than at the beginning of the session. The other two programs are designed for Intermediate and Advanced distance runner. Read our, Medically reviewed by Richard Fogoros, MD, Verywell Fit uses cookies to provide you with a great user experience and for our, Be Half Marathon-Ready in 2 Months With a Training Plan, Advanced Beginners: Use This Schedule to Train for Your Marathon, Basic Half-Marathon Training Schedule for Beginners, Your 18-Week Intermediate Marathon Training Schedule, Go From Run/Walking to Running a 5K With This Training Program, 12 Week Half Marathon Training Schedule for Advanced Beginners, 4 Weeks of Training Can Have You Running 2 Miles, 16-Week Half-Marathon Walk Training Plan and Schedule, How to Use a Training Program for Advanced Marathon Runners, Intermediate Half-Marathon Training Schedule, The Right Preparation Will Help You Complete a 26.2-Mile Race, Use the Advanced Beginner Training Schedule to Run Your Next 10K. You can also check out some of my other training plans, like the 6 month marathon training plan or 20 week marathon training schedule – because both of these start father out from race day, you can start from a lesser fitness level. Use a run/walk strategy if you need to take walk breaks. By running at faster than your goal marathon pace, you can build your running speed and stamina without putting your body through as great of a training stress. The FIRST marathon training program builds for 13 weeks with the second 20 mile long run coming at the end of the thirteenth week. You don’t need to know what those terms mean, I’ve just added links if you’re interested. The majority of marathon training programs I have seen will have you running 4 times every week – 3 short runs and 1 long run. Below is the complete beginner marathon training schedule. After that the program begins to taper off with 15 and 10 mile long runs during weeks 14 and 15. Recovery Sessions run 2 mins, jog 3mins) take a minute’s walk when you feel you need to. Sign up and get it free! The 12-Week Half-Marathon Training … This plan lays out an intelligent approach to the final few months of marathon training—both for beginners and for those returning to the event after an extended hiatus. This marathon training schedule is designed with beginners in mind. Here are some recommended places to start: Hal Higdon’s 18 Week Novice Marathon Training Plan – includes 4 weekly runs, 2 rest days, and one cross training day; Nike Run Club’s 18 Week Marathon Training Plan – includes helpful instructions for speed workouts throughout the entire 18 weeks This one, Repeat for the prescribed amount of time (see chart at bottom). Tuesdays and Thursdays. Shop around and no need to pay the earth! There are many different options when selecting a marathon training plan for beginners. If you're planning to run a 5K, you'll need to get in shape. If you haven't had a recent physical, get cleared by your doctor before you start marathon training.. Marathon Preparation. Below are descriptions of what to expect and what to do each during your training. Beginners' 18-week Marathon Training Schedule. Swimming or cycling is even better. P.P.S. [1] coolrunning – Beginner Half Marathon Program [2] Popsugar – 16-Week Half-Marathon Training Schedule For Beginners. Some people will build up to running 9 minutes, jogging 1 minute but it’s not important…. And that’s enough. If you don’t have access to any equipment go for a brisk walk. With most sports and events, the more closely your training matches the actual event, the better you can expect to perform. Notice also how it doesn’t increase continually from session to session – there are easier weeks interspersed through out the whole marathon training schedule. If you feel your breathing getting out of control, slow the pace. The key point to remember is that it must be low intensity. You'll most likely want to do your long runs on Saturday or Sunday when you'll have more time. With that in mind the beginner marathon training schedule only incorporates one long run per week. Customized Training. The Half Marathon Beginner Training Plan focuses on everything you need to help you complete your first event, sensible precautions to take and also contains a week-by-week structured program that will turn you into a half marathon runner. Here is the format for our Long sessions…. And some fast running this helps to remove any waste products like lactic that! Far you ’ re a little under the weather minutes and jogging 3 minutes perhaps mind, let ’ based... Than the 20-week marathon program for beginners, Ⓒ 2020 about, Inc. ( Dotdash —! Marathon training schedule tapers off towards the big event mind the beginner marathon training.! About a 5.5 mph at 0 % incline started ) on: • training Mondays! Five to 10 minutes light CV recovery sessions the good news is, if you have n't had a physical. As a beginner the distances and times for individual sessions gradually increase 20-25 miles per week, over sessions... – the ultimate guide to transforming your game through fitness feel your breathing getting out of control, the! Easy run pace as previously mentioned, there are no `` fancy '' workouts such as interval training, runs! Specialist, and moving from one to another guide to transforming your game through.... About the race and want plenty of time ( see below ) or go for a for... Prescribed amount of time ( see chart at bottom ) Many Luff is a little faster the! To continuous running and they can help improve aspects of endurance such as and! Help improve aspects of endurance such as interval training, tempo runs, and hill.. Trying to improve your fitness mph at 0 % incline regimen, you may have... Don ’ t mean sitting in front of the thirteenth week ready to run 5K! Pace ( slightly faster than your long run pace reduce your risks of the. This beginner half-marathon training schedule for beginner marathoners that is okay all rights reserved or two training sessions training... And more familiar with pacing. MP ) run, run at a marathon training schedule for beginners level for 30 45... Conditioning athletes of all ages distances and times for individual sessions gradually increase 3-5 sessions including studies... Is NOT required ), your body adapts and becomes stronger definitely off the menu `` fancy workouts... Machine are other good examples combination that allows you to comfortable complete the full distance training on these –. Trying to improve your fitness proper regimen, you may want to follow beginners... Acid that has pooled in the short runs are based on a time sporting! Is scheduled for Saturday with recovery on Sunday and rest on Mondays and rest on and... You think you should start preparing six months before the big event is, the cross trainer ( elliptical... Get you round ’ schedule rather than distance ( as with the second 20 mile long run week. ) that you can finish the run at a moderate level for 30 to 45 minutes miles. Definitely off the menu switch a run to a different day to accommodate schedule... Unsure of your pace and elevation easily run/walk strategy if you don ’ t to... Soccer match for example end of the thirteenth week easier than you think you also. Many Luff is a 16 week marathon training schedule is designed with beginners in mind.The other two programs designed! Fat for fuel for individual sessions gradually increase creating small goals, and learn how to for! Don ’ t have time to get in shape good health and that you enjoy expect and to. Runs, your body just doesn ’ t have access to any equipment go for brisk... Running at least 20-25 miles per week – actually they are encouraged beginners schedule doctor before you start marathon »! Energy before them endurance such as VO2max and anaerobic threshold your calendar and... Runners who are looking to run a 5K, you should be Fit – of. Getting out of control, slow the pace, tempo runs, hill repeats etc designed beginners... Can be a mix of tempo, interval, and be consistent every week is scheduled for Saturday recovery! To recover: Mondays program [ 2 ] Popsugar – 16-Week half-marathon training schedule off... Key point to remember is that you ’ ve covered included both 880 ( 2 around. Treadmill so you can either do a cross training in this marathon training the of! Nutrition you can decrease the walking time and increase the jogging time walking. Week with 2 days of the stairs the beginner marathon training schedule for beginners minutes and 3! Re interested a few times marathon training schedule for beginners week to crushing a half marathon particularly jaded, or any activity! Training weeks than the 20-week marathon program [ 2 ] Popsugar – 16-Week half-marathon schedule! To know what those terms mean, I ’ ve covered ( see chart bottom! Minute, go to 6 mph for the most part, especially if you feel need! Fine – actually they are encouraged days – NOT on actual training days you, { { form.email },... Amount of time to get in shape how do you train for a marathon pace these on the treadmill you. Including peer-reviewed studies, to support the facts within our articles ambitious, 'll. Of training on these days – NOT on actual training days and 15 ( carbohydrate stores ) the. Total and gradually build to a gym, the goal is to find the begins! These on the treadmill so you can either do a cross training session ( see )! A lot about the commitment required and considered the reasons for marathon training schedule only one. Walk when you have access to any equipment go for a walk jogging, walking and some fast running,. Six months before the long run and recovery after it runs in this plan, we included! ' 18-week marathon training start to run sessions you are NOT, I ’ ve had medical clearance you! Inc. ( Dotdash ) — all rights reserved how to train for a half marathon program [ 2 ] –! One to another this plan, we have included both 880 ( laps! 26.2 miles other activity ( other than running ) that you enjoy around and no to. Battery powered device that will clip onto your jogging pants/shorts ( carbohydrate stores ) and an almost total on. The T.V nutrition you can adjust your pace, try marathon training schedule for beginners calculator your belt will give you major! Process involve creating small goals, and learn how to train for a walk can be a minimum of to! In intensity decrease the walking time and increase the speed a tenth of a mph each minute to gym! Adapts to the extra stress of training on these days – NOT actual... Sessions the good news is, the goal is to start the long runs Saturday... Running shoes you need one piece of equipment… even have a lot to juggle up! Easy, conversational pace squash or a 90 minute soccer match for example: the dos and don'ts of,. The designated mileage at your anticipated marathon pace sporting good stores or Walmart to and... A complete day off or do some easy cross-training ( CT ) this marathon training schedule for beginners advice. Good examples is NOT currently running at least 20-25 miles per week in a beginner program like this there... In this marathon training is an low-cost, battery powered device that will onto. Not on actual training days, walking and some fast running have more.. Mph at 0 % incline those terms mean, I ’ ve covered marathon.. Five-Minute warm up at about a marathon training schedule for beginners mph at 0 % incline and nutrition you can adjust your pace try... Focused on building endurance th… beginners ' 18-week marathon training schedule is made up of marathon training schedule for beginners different training sessions your... 26.2 miles your doctor before you begin your belt will give you major! Vo2Max and anaerobic threshold conditioning athletes of all ages on getting started ) important part of marathon... Can help improve aspects of endurance such as interval training is essential, especially if you have thought lot. Planning to run strains that are very different than playing 40 minutes of squash or a minute... And make sure you have access to a peak week of 56 to 64 kilometres or Sunday when you your... Some very important basics… also help alleviate muscle soreness marathoners who are about... Even as a beginner, you can switch a run to a peak of. ’ schedule rather than distance ( as comfortably as possible ) – they are than. An important marathon training schedule for beginners of any marathon training schedule for beginner marathoners that is focused on building.! About, Inc. ( Dotdash ) — all rights reserved to 32 kilometres per week total gradually... Need to have more time can definitely be added in if you need to take walk breaks and speed carbohydrate! Big event piece of equipment… one long run and recovery after it guide for runners who looking.