Beginner Marathon Training Plan (16 Weeks)
Three runs a week plus optional cross-training, building the long run gradually to 30 km before a three-week taper.
Who it suits: Runners finishing their first marathon. Start when you can run 8–10 km comfortably and have been running three times a week for at least two months.
At a glance: 16 weeks · peak week 48 km · longest run 30 km · every fourth week is a lighter recovery week.
The plan
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| Week 1 | Rest | Easy 5 km | Cross-train 30–45 min, or rest | Easy 5 km | Rest | Rest | Long run 10 km | 20 km |
| Week 2 | Rest | Easy 5 km | Cross-train 30–45 min, or rest | Easy 6 km | Rest | Rest | Long run 12 km | 23 km |
| Week 3 | Rest | Easy 6 km | Cross-train 30–45 min, or rest | Easy 6 km | Rest | Rest | Long run 14 km | 26 km |
| Week 4 | Rest | Easy 5 km | Cross-train 30–45 min, or rest | Easy 5 km | Rest | Rest | Long run 10 km | 20 km |
| Week 5 | Rest | Easy 6 km | Cross-train 30–45 min, or rest | Easy 7 km | Rest | Rest | Long run 16 km | 29 km |
| Week 6 | Rest | Easy 6 km | Cross-train 30–45 min, or rest | Easy 7 km | Rest | Rest | Long run 18 km | 31 km |
| Week 7 | Rest | Easy 7 km | Cross-train 30–45 min, or rest | Easy 8 km | Rest | Rest | Long run 20 km | 35 km |
| Week 8 | Rest | Easy 6 km | Cross-train 30–45 min, or rest | Easy 6 km | Rest | Rest | Long run 14 km | 26 km |
| Week 9 | Rest | Easy 8 km | Cross-train 30–45 min, or rest | Easy 8 km | Rest | Rest | Long run 22 km | 38 km |
| Week 10 | Rest | Easy 8 km | Cross-train 30–45 min, or rest | Easy 8 km | Rest | Rest | Long run 24 km | 40 km |
| Week 11 | Rest | Easy 8 km | Cross-train 30–45 min, or rest | Easy 9 km | Rest | Rest | Long run 26 km | 43 km |
| Week 12 | Rest | Easy 7 km | Cross-train 30–45 min, or rest | Easy 7 km | Rest | Rest | Long run 18 km | 32 km |
| Week 13 | Rest | Easy 8 km | Cross-train 30–45 min, or rest | Easy 10 km | Rest | Rest | Long run 30 km | 48 km |
| Week 14 | Rest | Easy 8 km | Cross-train 30–45 min, or rest | Easy 8 km | Rest | Rest | Long run 22 km | 38 km |
| Week 15 | Rest | Easy 6 km | Cross-train 30–45 min, or rest | Easy 6 km | Rest | Rest | Long run 16 km | 28 km |
| Week 16 | Rest | Easy 6 km | Cross-train 30–45 min, or rest | Easy 5 km + 4 × 20 s strides | Rest | Rest, or 3 km very easy shake-out | RACE DAY — 42.2 km | 11 km + race |
Shaded rows are lighter recovery weeks. Swap days around to suit your week, but keep a rest or easy day after the long run and after any hard session. Walk breaks are fine in any run. See effort levels for what easy, tempo and intervals should feel like.
Want a plan built around you?
A written plan cannot see how your week is going. If you would like a program adjusted to your schedule, pace and history, Born to be Fit offers online coaching with Ashly Bailey (Certificate IV in Fitness, AUSactive registered), in English or French.
Fuel and recovery
Long runs are where you rehearse race day. Try your gels or sports drink, your breakfast and your fluid plan in training, never for the first time in the race. In warm weather, start early and carry water.
Mega Health stocks sports nutrition, electrolytes and magnesium online and in its Adelaide stores.