Beginner Marathon Training Plan: Free 20 Week Plan
Free First Marathon Plan
20 Week Marathon Training Plan
A simple four-run-per-week plan for your first marathon, with cutback weeks, a 20 mile / 32.2 km peak long run and a three-week taper.
Start here
Set Your Marathon Date
Choose race day and the full 20-week schedule will be mapped to your calendar. Your date and completed weeks stay saved in this browser.
Still choosing a race? Use the Marathon Finder to compare races by location, month, course and goal before setting your plan date.
20 weeksabout five months
4 runs/weekeasy, easy, short, long
20 mi / 32.2 kmpeak long run
Free + printableno account needed
Before Week 1: This is a beginner marathon plan, but not a couch-to-marathon plan. Ideally you are already running about 10 to 15 miles / 16 to 24 km per week and can comfortably cover roughly 5 miles / 8 km.
How to Start Training for Your First Marathon
Keep most running easy
You should be able to talk on normal runs. Your first marathon does not need a complicated speed program.
Protect the long run
The long run is the main progression. Do not make Saturday hard and then drag yourself through Sunday.
Use cutback weeks
Weeks 4, 8, 12 and 16 deliberately get easier so you can absorb the training before building again.
Practise race day
Use long runs to test breakfast, fuel, socks, shoes and pacing before marathon morning.
20 Week Beginner Marathon Training Plan
Tuesday and Thursday are easy runs, Saturday is shorter and easy, and Sunday is the long run. Wednesday can be light strength or cross training. Monday and Friday are rest days.
Free 20 Week Beginner Marathon Training Plan
Use Long Runs as a Race-Day Lab
Weeks 1–8
Get comfortable with the weekly routine and learn how much recovery you need.
Weeks 9–12
Start practising water and fuel. Use the Marathon Fueling Calculator to turn your expected finish time and carbohydrate target into a schedule, then test it. For more background, read the University of Connecticut guide.
Weeks 13–16
Settle your race kit. Compare Best Marathon Shoes and Best Running Socks, then solve known rubbing with the Anti-Chafing Products or Blister Prevention Products guides.
Week 17
Treat the 20 mile / 32.2 km run as your main dress rehearsal, not a race. Work through the Marathon Race-Day Gear Checklist while there is still time to fix a problem.
Weeks 18–20
Taper. Keep familiar routines and do not squeeze missed mileage into race week. The Marathon Countdown and Race Week Planner will organise the final logistics, packing and race-morning timeline.
Can I Use Run-Walk?
Yes. If run-walk helps you keep long runs controlled, use planned walk breaks from the beginning instead of waiting until you are exhausted. Practise the same pattern you expect to use on race day.
If training gets interrupted: miss one or two runs and you can usually let them go. Miss most of a week and repeat it if your race date allows. Do not cram missed mileage into a few days.
Strength, Cross Training and Rest
Use Wednesday for light strength, easy cycling, swimming or mobility. Monday and Friday are rest days. As the long runs get bigger, strength should support your running rather than compete with it.
Do not force the plan through pain. If pain is sharp, worsening or changes how you run, stop rather than trying to protect the schedule.
Race date does not fit exactly 20 weeks?
Use the Training Plan Creator to build around your actual date and available training days.
Beginner Marathon Training Plan FAQ
Is 20 weeks enough for a first marathon?
It can be if you already have a running base. This plan assumes roughly 10 to 15 miles / 16 to 24 km per week before Week 1.
How many days per week does this plan use?
Four running days: Tuesday, Thursday, Saturday and Sunday. Wednesday is optional light strength or cross training.
What is the longest training run?
20 miles / 32.2 km in Week 17. The full marathon distance is saved for race day.
Can I move the long run to Saturday?
Yes. Move or skip the short Saturday run, keep Friday easy or as a rest day, and use Sunday for recovery.
Should I run 26.2 miles before race day?
No. This plan peaks at 20 miles / 32.2 km and saves 26.2 miles / 42.2 km for race day.
