Beginner Full Marathon Training Plan
- Home
- Running Plans
- Marathon Training Plans
- Beginner Full Marathon Training Plan
Beginner Full Marathon Training Plan
“Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon and night. But the body is never tired if the mind is not tired.” – George S Patton
Are you ready to run your first marathon? Taking on this beginner marathon running plan is a momentous step for those taking their first strides into the world of long-distance running. This comprehensive program is crafted with care to guide novice runners through the fundamental principles of marathon training, nurturing both physical endurance and mental resilience. Tailored for those with the ambition to conquer the 26.2-mile challenge, the plan focuses on progressive mileage, gradual intensity, and strategic rest to build a solid foundation. As you lace up your running shoes for this journey, anticipate not just the physical transformation but the empowering sense of accomplishment that comes with each passing mile. Welcome to the beginner marathon running plan – a roadmap to your first marathon finish line and the beginning of a fulfilling running adventure.
Individuals will want to choose the Beginner Marathon program if they have been running 3 to 4 times per week for 40 to 50-minutes each time for at least the last six months. If you are currently running less, that is okay! Consider starting with the Beginner Half Marathon Plan and building your fitness up to take on this marathon plan.
Beginner Marathon Running Plan at a glance:
The beginner marathon running plan follows the following structure and is available for purchase through Coach Andrew Taylor's Final Surge coaching page.
- Length: 20 weeks
- Typical Week: 5 days of running and 1 day of rest
- Optional Work: Cross-training and Strength Training
- Longest Workout: 20 Miles
- PDF: Easily download your running plan as a PDF
- Supplemental Training Materials: Activation Warmup Routine, Dynamic Technique Drills & Flexibility Exercises, Core Strength Routine, and Strength Training for Runners.
- Final Surge: Track your progress using your device, receive daily workout notifications, a drag-and-drop calendar for easy modifications, lifetime access to the plan, and more!
- Cost: $39.99 (purchase here)
What to Expect:
The Beginner Marathon training plan is 20-weeks in length and includes four runs per week. You will start with a 6-mile long run in week 1 and progress to running two different 20-mile long runs in preparation for the race. The focus throughout the plan is on a strategic combination of easy runs, long-distance runs, rest days, and cross-training. With this approach, your body will have time to adapt to the increases in running each week and properly prepare you to finish a marathon.
In week 9, I encourage you to enter an actual Half Marathon Event. This allows you to become more familiar with an organized running event, practice your pacing in a crowd of people. Participating in an actual event also allows you to fine-tune your hydration and nutrition plan. You can achieve your first marathon goal without this half marathon event. However, this test event can greatly improve your comfort level with running longer distances.
This marathon program includes two optional cross-training workouts per week. These cross-training sessions allow you to incorporate other activities you enjoy with this training plan. Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.
How to Get Started?
Purchase our beginner marathon running plan on Final Surge for a one-time fee of $39.99 here. Digitally track your progress from start to finish of the training program.
- Sync workouts across devices.
- Daily reminders of workouts and activities.
- Complete workouts based on pace or heart rate zones.
- Analyze workout and target zone details.
- Compatible with Garmin, Strava, Polar, TrainerRoad, MapMyRun, Wahoo, Stryd, and more.
- Printable PDF version of the training plan.
- Activation Warmup Routine.
- Dynamic Technique Drills & Flexibility Exercises.
- Core Strength Routine and General Strength Training for Runners.
- Running Terminology guide.
Looking for more training guidance?
If you need more personalized motivation or advice, we offer online run coaching.
Take the next step in your running ability! Receive a running plan that adapts with you and get feedback throughout your training from Coach Andrew Taylor.
Beginner Marathon Running Plan Preview:
The following is a snapshot of what to expect in your purchased Beginner Marathon Training Plan.
WEEK | DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 | DAY 6 | DAY 7 |
---|---|---|---|---|---|---|---|
1 | 30 Minute Run | 30-45 Minute Cross-Train | 30 Minute Run | 30-45 Minute Cross-Train | 30 Minute Run | 6 Mile Run | Rest |
2 | 30 Minute Run | 30-45 Minute Cross-Train | 30 Minute Run | 30-45 Minute Cross-Train | 30 Minute Run | 7 Mile Run | Rest |
3 | 30 Minute Run | 30-45 Minute Cross-Train | 35 Minute Run | 30-45 Minute Cross-Train | 30 Minute Run | 8 Mile Run | Rest |
4 | 30 Minute Run | 30-45 Minute Cross-Train | 35 Minute Run | 30-45 Minute Cross-Train | 30 Minute Run | 5 Mile Run | Rest |
5 | 35 Minute Run | 30-45 Minute Cross-Train | 40 Minute Run | 30-45 Minute Cross-Train | 35 Minute Run | 9 Mile Run | Rest |
6 | 35 Minute Run | 30-45 Minute Cross-Train | 40 Minute Run | 30-45 Minute Cross-Train | 35 Minute Run | 10 Mile Run | Rest |
7 | 35 Minute Run | 30-45 Minute Cross-Train | 45 Minute Run | 30-45 Minute Cross-Train | 35 Minute Run | 11 Mile Run | Rest |
8 | 35 Minute Run | 30-45 Minute Cross-Train | 45 Minute Run | 30-45 Minute Cross-Train | 35 Minute Run | 8 Mile Run | Rest |
9 | 40 Minute Run | 30 Minute Run | 30 Minute Run | 40 Minute Run | Rest | Half Marathon Race | Rest |
10 | 30 Minute Run | 30-45 Minute Cross-Train | 50 Minute Run | 30-45 Minute Cross-Train | 30 Minute Run | 15 Mile Run | Rest |
11 | 40 Minute Run | 30-45 Minute Cross-Train | 60 Minute Run | 30-45 Minute Cross-Train | 40 Minute Run | 10 Mile Run | Rest |
12 | 40 Minute Run | 30-45 Minute Cross-Train | 60 Minute Run | 30-45 Minute Cross-Train | 40 Minute Run | 16 Mile Run | Rest |
13 | 45 Minute Run | 30-45 Minute Cross-Train | 70 Minute Run | 30-45 Minute Cross-Train | 45 Minute Run | 10 MIle Run | Rest |
14 | 45 Minute Run | 30-45 Minute Cross-Train | 70 Minute Run | 30-45 Minute Cross-Train | 45 Minute Run | 18 Mile Run | Rest |
15 | 45 Minute Run | 30-45 Minute Cross-Train | 80 Minute Run | 30-45 Minute Cross-Train | 45 Minute Run | 12 MIle Run | Rest |
16 | 45 Minute Run | 30-45 Minute Cross-Train | 80 Minute Run | 30-45 Minute Cross-Train | 45 Minute Run | 20 Mile Run | Rest |
17 | 30 Minute Run | 30-45 Minute Cross-Train | 90 Minute Run | 30-45 Minute Cross-Train | 30 Minute Run | 14 Mile Run | Rest |
18 | 45 Minute Run | 30-45 Minute Cross-Train | 90 Minute Run | 30-45 Minute Cross-Train | 45 Minute Run | 20 Mile Run | Rest |
19 | 30 Minute Run | 30-45 Minute Cross-Train | 40 Minute Run | 30-45 Minute Cross-Train | 30 Minute Run | 10 Mile Run | Rest |
20 | 30 Minute Run | 30 Minute Run | 30 Minute Run | Rest | Rest | Marathon Race | Rest |
The above training plan preview is designed for educational purposes and is not prescribed for any particular individual. The preview presented does not include complete details of what should be done on each training day. Consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs or if there are any individual health concerns to be aware of.
Marathon Running Plan Terminology:
The terms in the Beginner Full Marathon training plan are defined inside the purchased plan, but let me define them for you here as well.
Warm-Up: Run/Walk for 5 to 10 minutes at an easy effort before every workout (run days and cross-training days). A proper warm-up will help to gradually increase heart rate, improve circulation, loosen up muscles, and prepare you for a workout.
Cool-Down: Run/Walk for 5 to 10 minutes at an easy effort after every workout (run days and cross-training days). A proper cool-down will help gradually bring your heart rate and breathing back down to normal levels after the days workout.
Perceived Effort: A way to rate your effort level based on your feelings about the level of intensity on a scale of 1 to 10. A 1 is considered ‘At Rest’ and a 10 is considered “An All Out Effort.” Use this scale in combination with Pace and Heart Rate to stay in the correct intensity level shown in the training schedule for a given day.
Heart Rate: If you have access to a heart rate monitor then use this device to stay in the correct range and intensity level shown in the training schedule for a given day.
Cross-Training: Include activities other than running and walking in your training plan. If you are completely new to exercise, then you may want to wait until weeks 4 or 5 to add in cross-training workouts. If you are already active 3 to 4 days per week, then start the cross-training as scheduled in the plan. Examples of activities for cross-training may include cycling, elliptical, rowing, strength training, swimming, or yoga. Cross-training will help to reduce the impact on your body and reduce the risk of injury from running. Cross-training can also speed up recovery time between running workouts. If you are ever feeling too fatigued or sore from running, then you may want to consider taking an occasional cross-training day as an extra day of rest.
Strength Training: A form of cross-training, strength training can be a great way to increase lean muscle and boost metabolism while at rest. Strength training can be completed using body weight, free weights, resistance bands, weight machines, or classes such as Pilates, Yoga, or CrossFit. Include exercises for the upper body, core, back, and lower body. Warm up with a run/walk for 5 to 10 minutes. If you are new to strength training, then start with 1 set of each exercise for 12-15 repetitions. The goal is to work your muscles to fatigue or until you can no longer maintain proper form during the exercise. Continue with 1 set of each exercise for weeks 1 through 3, then progress gradually over a few weeks to 2-4 sets of each exercise for 8-15 repetitions.
Flexibility: Stretch lightly after every warm-up and cool-down period. Stretching will help improve flexibility, increase circulation, speed up recovery, and reduce the risk of injury.
Training Paces: We summarize the common training paces below. However, this article on training paces gives an easy-to-understand overview of all the different training paces that can be added to a runner’s routine to improve speed, endurance, and recovery.
Easy Run: Easy pace/effort is considered at or slightly above what you can maintain a conversation, 65-75% of maximum heart rate, and 6-7 on the Perceived Effort scale.
Long Run Effort: The key to developing endurance is the long run, progressively increasing in distance each weekend. The long run should be done at a pace/effort so that you can easily maintain a conversation throughout the run. Work on running with an even pace/effort from start to finish of the long run. Be sure to recover properly after a long run as well so that you can get right back to training in the next day or week.
Racing: Consider adding test races throughout your training plan, especially if your goals are time-oriented. This race will allow you to familiarize yourself more with running in a structured event. If you can’t find a race during this week, feel free to modify the schedule around what races are available.
Adaptability: Don’t be afraid to move the workouts from day to day and week to week. This training plan is merely a guide to help you complete your desired race distance. Be consistent with your training, and the overall details won’t matter. Listen to your body and progress as your fitness allows you to progress.