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This 24-week beginner marathon plan is designed to help you safely and confidently build the fitness, endurance, and confidence needed to cross the marathon finish line feeling strong.
It’s perfect for first-time marathoners or newer runners who already have a small base established — if you’re comfortable running about 3 miles, three times per week, you’re ready to start.
The plan takes you step-by-step through four key phases:
Base Building: Establishes a consistent running routine and aerobic foundation.
Speed Building: Introduces gentle workouts to improve efficiency and strength.
Marathon-Specific: Focuses on long runs, pacing, and fueling to prepare your body for race day.
Taper: Reduces training volume so you feel fresh and ready to perform.
You’ll run 3–4 days per week, starting around 10 miles per week and gradually increasing to about 35 miles per week at your peak. Each week includes detailed notes to guide you through how to execute each run properly — from pacing to recovery — so you always know exactly what to do and why.
This plan is built around sustainability, structure, and confidence — helping you reach your marathon goals without burnout or confusion.
This 24-week beginner marathon plan is designed to help you safely and confidently build the fitness, endurance, and confidence needed to cross the marathon finish line feeling strong.
It’s perfect for first-time marathoners or newer runners who already have a small base established — if you’re comfortable running about 3 miles, three times per week, you’re ready to start.
The plan takes you step-by-step through four key phases:
Base Building: Establishes a consistent running routine and aerobic foundation.
Speed Building: Introduces gentle workouts to improve efficiency and strength.
Marathon-Specific: Focuses on long runs, pacing, and fueling to prepare your body for race day.
Taper: Reduces training volume so you feel fresh and ready to perform.
You’ll run 3–4 days per week, starting around 10 miles per week and gradually increasing to about 35 miles per week at your peak. Each week includes detailed notes to guide you through how to execute each run properly — from pacing to recovery — so you always know exactly what to do and why.
This plan is built around sustainability, structure, and confidence — helping you reach your marathon goals without burnout or confusion.
