Plans, paces & PBs Settle and recover
Establish a sustainable weekly routine and take the first recovery week.
Marathon Training Plan
First Marathon Training Plan
First finish marathon essentials
How do you train for your first marathon?
Start with a regular running base and a comfortable 60-minute long run. This 20-week plan builds time on feet with four easy sessions a week, planned recovery and an optional run/walk approach. Finishing well is the goal.
- Goal
- Your first finish
- Conversational training; optional run/walk approach.
- Training period
- 20 weeks · 4 runs/week
- Recovery weeks 4, 8, 12, 16; three-week taper.
- Weekly running
- 150 → 325 minutes
- Training time includes all planned walk breaks.
- Longest session
- Up to 180 minutes
- No need to cover 26.2 miles before race day.
Shape of the plan
Build towards race day.
20 weeks of purposeful progression. Recovery and tapering are part of the training.
Build endurance
Extend the long sessions, practise fuel and absorb the work with planned lighter weeks.
Peak and rehearse
Complete the longest time-on-feet sessions and practise race-day preparation.
Taper and race
Reduce training, keep a familiar rhythm and arrive with fresh legs.
Week by week
First Marathon Training Plan
All times include warm-up, cool-down and walk breaks. Race-week training minutes exclude the marathon.
Week 1
Establish the routine
Weekly running: 150 minutes. Run slowly enough to talk and take planned walk breaks if helpful.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
30 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Wednesday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Thursday
Easy run Breakeven
35 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
25 minutes easy
Short easy run. In race week take this as an optional shakeout or rest instead.
Conversational effort; no finish-time pace required
Sunday
Long run Breakeven
60 minutes easy long run
Keep a conversational effort. Try planned short walk breaks from the start, such as 4 minutes running / 1 minute walking, and adjust to what you can repeat comfortably. Practise fuel, drinks and the kit you will race in. The time includes all walk breaks.
Conversational effort; no finish-time pace required
Week 2
Establish the routine
Weekly running: 165 minutes. Run slowly enough to talk and take planned walk breaks if helpful.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
30 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Wednesday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Thursday
Easy run Breakeven
40 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
25 minutes easy
Short easy run. In race week take this as an optional shakeout or rest instead.
Conversational effort; no finish-time pace required
Sunday
Long run Breakeven
70 minutes easy long run
Keep a conversational effort. Try planned short walk breaks from the start, such as 4 minutes running / 1 minute walking, and adjust to what you can repeat comfortably. Practise fuel, drinks and the kit you will race in. The time includes all walk breaks.
Conversational effort; no finish-time pace required
Week 3
Establish the routine
Weekly running: 180 minutes. Run slowly enough to talk and take planned walk breaks if helpful.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
35 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Wednesday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Thursday
Easy run Breakeven
40 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
25 minutes easy
Short easy run. In race week take this as an optional shakeout or rest instead.
Conversational effort; no finish-time pace required
Sunday
Long run Breakeven
80 minutes easy long run
Keep a conversational effort. Try planned short walk breaks from the start, such as 4 minutes running / 1 minute walking, and adjust to what you can repeat comfortably. Practise fuel, drinks and the kit you will race in. The time includes all walk breaks.
Conversational effort; no finish-time pace required
Week 4
Recover and absorb
Weekly running: 145 minutes. Lighter week: absorb the work.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
30 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Wednesday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Thursday
Easy run Breakeven
35 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
25 minutes easy
Short easy run. In race week take this as an optional shakeout or rest instead.
Conversational effort; no finish-time pace required
Sunday
Long run Breakeven
55 minutes easy long run
Keep a conversational effort. Try planned short walk breaks from the start, such as 4 minutes running / 1 minute walking, and adjust to what you can repeat comfortably. Practise fuel, drinks and the kit you will race in. The time includes all walk breaks.
Conversational effort; no finish-time pace required
Week 5
Build time on feet
Weekly running: 195 minutes. Run slowly enough to talk and take planned walk breaks if helpful.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
35 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Wednesday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Thursday
Easy run Breakeven
40 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
30 minutes easy
Short easy run. In race week take this as an optional shakeout or rest instead.
Conversational effort; no finish-time pace required
Sunday
Long run Breakeven
90 minutes easy long run
Keep a conversational effort. Try planned short walk breaks from the start, such as 4 minutes running / 1 minute walking, and adjust to what you can repeat comfortably. Practise fuel, drinks and the kit you will race in. The time includes all walk breaks.
Conversational effort; no finish-time pace required
Week 6
Build time on feet
Weekly running: 210 minutes. Run slowly enough to talk and take planned walk breaks if helpful.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
35 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Wednesday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Thursday
Easy run Breakeven
45 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
30 minutes easy
Short easy run. In race week take this as an optional shakeout or rest instead.
Conversational effort; no finish-time pace required
Sunday
Long run Breakeven
100 minutes easy long run
Keep a conversational effort. Try planned short walk breaks from the start, such as 4 minutes running / 1 minute walking, and adjust to what you can repeat comfortably. Practise fuel, drinks and the kit you will race in. The time includes all walk breaks.
Conversational effort; no finish-time pace required
Week 7
Build time on feet
Weekly running: 230 minutes. Run slowly enough to talk and take planned walk breaks if helpful.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
40 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Wednesday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Thursday
Easy run Breakeven
45 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
30 minutes easy
Short easy run. In race week take this as an optional shakeout or rest instead.
Conversational effort; no finish-time pace required
Sunday
Long run Breakeven
115 minutes easy long run
Keep a conversational effort. Try planned short walk breaks from the start, such as 4 minutes running / 1 minute walking, and adjust to what you can repeat comfortably. Practise fuel, drinks and the kit you will race in. The time includes all walk breaks.
Conversational effort; no finish-time pace required
Week 8
Recover and absorb
Weekly running: 185 minutes. Lighter week: absorb the work.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
30 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Wednesday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Thursday
Easy run Breakeven
45 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
35 minutes easy
Short easy run. In race week take this as an optional shakeout or rest instead.
Conversational effort; no finish-time pace required
Sunday
Long run Breakeven
75 minutes easy long run
Keep a conversational effort. Try planned short walk breaks from the start, such as 4 minutes running / 1 minute walking, and adjust to what you can repeat comfortably. Practise fuel, drinks and the kit you will race in. The time includes all walk breaks.
Conversational effort; no finish-time pace required
Week 9
Build time on feet
Weekly running: 245 minutes. Run slowly enough to talk and take planned walk breaks if helpful.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
40 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Wednesday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Thursday
Easy run Breakeven
50 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
30 minutes easy
Short easy run. In race week take this as an optional shakeout or rest instead.
Conversational effort; no finish-time pace required
Sunday
Long run Breakeven
125 minutes easy long run
Keep a conversational effort. Try planned short walk breaks from the start, such as 4 minutes running / 1 minute walking, and adjust to what you can repeat comfortably. Practise fuel, drinks and the kit you will race in. The time includes all walk breaks.
Conversational effort; no finish-time pace required
Week 10
Build time on feet
Weekly running: 260 minutes. Run slowly enough to talk and take planned walk breaks if helpful.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
40 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Wednesday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Thursday
Easy run Breakeven
50 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
35 minutes easy
Short easy run. In race week take this as an optional shakeout or rest instead.
Conversational effort; no finish-time pace required
Sunday
Long run Breakeven
135 minutes easy long run
Keep a conversational effort. Try planned short walk breaks from the start, such as 4 minutes running / 1 minute walking, and adjust to what you can repeat comfortably. Practise fuel, drinks and the kit you will race in. The time includes all walk breaks.
Conversational effort; no finish-time pace required
Week 11
Build time on feet
Weekly running: 280 minutes. Run slowly enough to talk and take planned walk breaks if helpful.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
45 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Wednesday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Thursday
Easy run Breakeven
50 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
35 minutes easy
Short easy run. In race week take this as an optional shakeout or rest instead.
Conversational effort; no finish-time pace required
Sunday
Long run Breakeven
150 minutes easy long run
Keep a conversational effort. Try planned short walk breaks from the start, such as 4 minutes running / 1 minute walking, and adjust to what you can repeat comfortably. Practise fuel, drinks and the kit you will race in. The time includes all walk breaks.
Conversational effort; no finish-time pace required
Week 12
Recover and absorb
Weekly running: 220 minutes. Lighter week: absorb the work.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
35 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Wednesday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Thursday
Easy run Breakeven
50 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
35 minutes easy
Short easy run. In race week take this as an optional shakeout or rest instead.
Conversational effort; no finish-time pace required
Sunday
Long run Breakeven
100 minutes easy long run
Keep a conversational effort. Try planned short walk breaks from the start, such as 4 minutes running / 1 minute walking, and adjust to what you can repeat comfortably. Practise fuel, drinks and the kit you will race in. The time includes all walk breaks.
Conversational effort; no finish-time pace required
Week 13
Practise race-day preparation
Weekly running: 290 minutes. Run slowly enough to talk and take planned walk breaks if helpful.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
45 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Wednesday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Thursday
Easy run Breakeven
50 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
35 minutes easy
Short easy run. In race week take this as an optional shakeout or rest instead.
Conversational effort; no finish-time pace required
Sunday
Long run Breakeven
160 minutes easy long run
Keep a conversational effort. Try planned short walk breaks from the start, such as 4 minutes running / 1 minute walking, and adjust to what you can repeat comfortably. Practise fuel, drinks and the kit you will race in. The time includes all walk breaks.
Conversational effort; no finish-time pace required
Week 14
Practise race-day preparation
Weekly running: 305 minutes. Run slowly enough to talk and take planned walk breaks if helpful.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
45 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Wednesday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Thursday
Easy run Breakeven
55 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
35 minutes easy
Short easy run. In race week take this as an optional shakeout or rest instead.
Conversational effort; no finish-time pace required
Sunday
Long run Breakeven
170 minutes easy long run
Keep a conversational effort. Try planned short walk breaks from the start, such as 4 minutes running / 1 minute walking, and adjust to what you can repeat comfortably. Practise fuel, drinks and the kit you will race in. The time includes all walk breaks.
Conversational effort; no finish-time pace required
Week 15
Practise race-day preparation
Weekly running: 320 minutes. Run slowly enough to talk and take planned walk breaks if helpful.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
45 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Wednesday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Thursday
Easy run Breakeven
60 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
35 minutes easy
Short easy run. In race week take this as an optional shakeout or rest instead.
Conversational effort; no finish-time pace required
Sunday
Long run Breakeven
180 minutes easy long run
Keep a conversational effort. Try planned short walk breaks from the start, such as 4 minutes running / 1 minute walking, and adjust to what you can repeat comfortably. Practise fuel, drinks and the kit you will race in. The time includes all walk breaks.
Conversational effort; no finish-time pace required
Week 16
Recover and absorb
Weekly running: 250 minutes. Lighter week: absorb the work.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
40 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Wednesday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Thursday
Easy run Breakeven
55 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
35 minutes easy
Short easy run. In race week take this as an optional shakeout or rest instead.
Conversational effort; no finish-time pace required
Sunday
Long run Breakeven
120 minutes easy long run
Keep a conversational effort. Try planned short walk breaks from the start, such as 4 minutes running / 1 minute walking, and adjust to what you can repeat comfortably. Practise fuel, drinks and the kit you will race in. The time includes all walk breaks.
Conversational effort; no finish-time pace required
Week 17
Practise race-day preparation
Weekly running: 325 minutes. Run slowly enough to talk and take planned walk breaks if helpful.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
50 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Wednesday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Thursday
Easy run Breakeven
60 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
35 minutes easy
Short easy run. In race week take this as an optional shakeout or rest instead.
Conversational effort; no finish-time pace required
Sunday
Long run Breakeven
180 minutes easy long run
Keep a conversational effort. Try planned short walk breaks from the start, such as 4 minutes running / 1 minute walking, and adjust to what you can repeat comfortably. Practise fuel, drinks and the kit you will race in. The time includes all walk breaks.
Conversational effort; no finish-time pace required
Week 18
Taper and freshen up
Weekly running: 240 minutes. Taper: keep everything comfortable.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
35 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Wednesday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Thursday
Easy run Breakeven
50 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
35 minutes easy
Short easy run. In race week take this as an optional shakeout or rest instead.
Conversational effort; no finish-time pace required
Sunday
Long run Breakeven
120 minutes easy long run
Keep a conversational effort. Try planned short walk breaks from the start, such as 4 minutes running / 1 minute walking, and adjust to what you can repeat comfortably. Practise fuel, drinks and the kit you will race in. The time includes all walk breaks.
Conversational effort; no finish-time pace required
Week 19
Taper and freshen up
Weekly running: 175 minutes. Taper: keep everything comfortable.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
30 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Wednesday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Thursday
Easy run Breakeven
45 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
25 minutes easy
Short easy run. In race week take this as an optional shakeout or rest instead.
Conversational effort; no finish-time pace required
Sunday
Long run Breakeven
75 minutes easy long run
Keep a conversational effort. Try planned short walk breaks from the start, such as 4 minutes running / 1 minute walking, and adjust to what you can repeat comfortably. Practise fuel, drinks and the kit you will race in. The time includes all walk breaks.
Conversational effort; no finish-time pace required
Week 20
Race week
Weekly running: 100 minutes before the marathon; race time is additional. Taper: keep everything comfortable.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
30 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Wednesday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Thursday
Easy run Breakeven
45 minutes easy
Easy running or a comfortable run/walk approach. The time includes warm-up and cool-down. Optional short familiar strength work after Tuesday or Thursday.
Conversational effort; no finish-time pace required
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
25 minutes easy
Short easy run. In race week take this as an optional shakeout or rest instead.
Conversational effort; no finish-time pace required
Sunday
Race Breakthrough
Your first marathon: 26.2 miles / 42.195 km
Start at a sustainable effort. Use the run/walk rhythm and fuelling you practised. Check your race time limit and walking rules beforehand; finishing well is the goal.
Comfortable starting effort; practised run/walk rhythm if using one
Session guide and training paces
Know the purpose of each run.
Keep the running conversational. Practise the run/walk rhythm, fuel and kit you intend to use on race day.
Comfortable conversation
Slow down or take walk breaks if you cannot talk comfortably. Time on feet matters more than distance.
Practise a repeatable rhythm
For example, 4 minutes easy running / 1 minute walking. Adjust the ratio to your fitness and use it consistently from the start.
Finish with control
Start conservatively. Use practised fuel and walking breaks; check the race cut-off and walking rules before entering.
Build time on feet
This plan prescribes minutes so a slower runner does not need an excessively long outing to meet a mileage target.
Easy sessionsFour runs a week, all conversational. Walk breaks are part of the session time. Start with a running base and repeat or reduce a week if recovery requires it.
Long sessionsBuild from 60 minutes towards up to 180 minutes, with lighter recovery weeks. There is no requirement to run 26.2 miles before race day.
Rest and strengthMonday, Wednesday and Friday are rest days. Optional short familiar strength work can follow Tuesday or Thursday; reduce it during the taper.
Prepare for race day
Consistency, fuel and sustainable pacing are your main sessions.
Run/walk practiceChoose a rhythm you can repeat easily. Use planned breaks before you are exhausted and keep the running sections relaxed.
Fuelling rehearsalPractise breakfast, drinks and regular fuel during long runs. Check carbohydrate per serving and test the actual products available at your race. Race day is not the time to try something new.
Taper and pacingReduce volume over the final three weeks. Start the race controlled, check official course markers and adjust for conditions. A small pace margin does not mean banking time early.
Fit the plan around your week
- Count back 20 weeks from a Sunday marathon. Start only with regular running and a comfortable 60-minute long run.
- All running times include warm-up, cool-down and planned walking. Weekly totals are training minutes, not estimated distance. Race-week training minutes exclude the marathon itself.
- Keep the four sessions conversational. Move days if needed while retaining recovery around the long run.
- Use long sessions to practise fuel, drinks, breakfast and kit. Check the event time limit and walking policy; this plan does not promise a particular finishing time.
- Recovery weeks are 4, 8, 12 and 16. Reduce training over the final three weeks. Do not make up missed sessions.
- If a week is too demanding, repeat or reduce it. After a longer interruption, reassess the race date. Stop if pain worsens or changes your stride.
Quick Answers
Marathon training plan questions
Clear answers on pace, readiness and how to adapt the plan without mangling its purpose.
Am I ready for my first marathon?
First-time marathon runners who already run regularly, are comfortable with three or four easy runs a week and a 60-minute long run, and can allow 20 weeks to prepare. This is not a couch-to-marathon plan.
Can I repeat the four-week block?
No. This is a 20-week progression ending on race day. Recovery weeks sit within the build, followed by a final taper. Count backwards from your race to find the starting date.
Do I need to run the full marathon in training?
No. The longest session builds towards 180 minutes at comfortable effort. It includes planned walk breaks and is not a distance test.
Do I need a finish-time target?
No. This plan focuses on a controlled first finish. Run at conversational effort and practise a sustainable run/walk rhythm if helpful. Check the event cut-off before entering.
What if I miss training?
Do not cram missed sessions into the next week. After a week away, return at a manageable earlier load. A longer interruption may require a more conservative target or a different race date.
Is this plan available in the iPhone app?
This marathon plan is currently available on the website and as a free PDF or email copy. App support will follow separately.