Beginner Marathon Training Plan: Free 20 Week Plan

ByJustin Evenden

Free First Marathon Plan

20 Week Marathon Training Plan for Beginners

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.

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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.

Plan startsAdd race date
Current weekWeek 1
Next long runWeek 1: 6 mi / 9.7 km
Progress0 of 20 weeks

20 weeksabout five months
4 runs/weekeasy, easy, short, long
20 mi / 32.2 kmpeak long run
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View the 20 Week Plan
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.

RunningGearLab.com
Free 20 Week Beginner Marathon Training Plan
Week 1
Training week
Tuesday3 mi / 4.8 km easy
Thursday3 mi / 4.8 km easy
Saturday3 mi / 4.8 km easy
Long run6 mi / 9.7 km
Focus: Start easy. Keep every run conversational.
Total: 15 mi / 24.1 km
Week 2
Training week
Tuesday3 mi / 4.8 km easy
Thursday3 mi / 4.8 km easy
Saturday3 mi / 4.8 km easy
Long run7 mi / 11.3 km
Focus: Settle into the weekly rhythm.
Total: 16 mi / 25.7 km
Week 3
Training week
Tuesday3 mi / 4.8 km easy
Thursday4 mi / 6.4 km easy
Saturday3 mi / 4.8 km easy
Long run8 mi / 12.9 km
Focus: Add a little volume, not speed.
Total: 18 mi / 29.0 km
Week 4
Cutback week
Tuesday3 mi / 4.8 km easy
Thursday3 mi / 4.8 km easy
Saturday3 mi / 4.8 km easy
Long run6 mi / 9.7 km
Focus: Cutback week. Let your legs catch up.
Total: 15 mi / 24.1 km
Week 5
Training week
Tuesday4 mi / 6.4 km easy
Thursday4 mi / 6.4 km easy
Saturday3 mi / 4.8 km easy
Long run9 mi / 14.5 km
Focus: Keep the easy days genuinely easy.
Total: 20 mi / 32.2 km
Week 6
Training week
Tuesday4 mi / 6.4 km easy
Thursday4 mi / 6.4 km easy
Saturday4 mi / 6.4 km easy
Long run10 mi / 16.1 km
Focus: First double-digit long run.
Total: 22 mi / 35.4 km
Week 7
Training week
Tuesday4 mi / 6.4 km easy
Thursday5 mi / 8.0 km easy
Saturday4 mi / 6.4 km easy
Long run11 mi / 17.7 km
Focus: Keep the long run slow and controlled.
Total: 24 mi / 38.6 km
Week 8
Cutback week
Tuesday3 mi / 4.8 km easy
Thursday4 mi / 6.4 km easy
Saturday3 mi / 4.8 km easy
Long run8 mi / 12.9 km
Focus: Cutback week. Recovery is part of the plan.
Total: 18 mi / 29.0 km
Week 9
Training week
Tuesday4 mi / 6.4 km easy
Thursday5 mi / 8.0 km easy
Saturday4 mi / 6.4 km easy
Long run12 mi / 19.3 km
Focus: Start practising hydration and fuel.
Total: 25 mi / 40.2 km
Week 10
Training week
Tuesday5 mi / 8.0 km easy
Thursday5 mi / 8.0 km easy
Saturday4 mi / 6.4 km easy
Long run13 mi / 20.9 km
Focus: Use the long run for time-on-feet practice.
Total: 27 mi / 43.5 km
Week 11
Training week
Tuesday5 mi / 8.0 km easy
Thursday6 mi / 9.7 km easy
Saturday4 mi / 6.4 km easy
Long run14 mi / 22.5 km
Focus: Test the fuel you may use on race day.
Total: 29 mi / 46.7 km
Week 12
Cutback week
Tuesday4 mi / 6.4 km easy
Thursday5 mi / 8.0 km easy
Saturday4 mi / 6.4 km easy
Long run10 mi / 16.1 km
Focus: Cutback week. Do not make it harder.
Total: 23 mi / 37.0 km
Week 13
Training week
Tuesday5 mi / 8.0 km easy
Thursday6 mi / 9.7 km easy
Saturday5 mi / 8.0 km easy
Long run15 mi / 24.1 km
Focus: Plan your route, water and fuel before you leave.
Total: 31 mi / 49.9 km
Week 14
Training week
Tuesday5 mi / 8.0 km easy
Thursday7 mi / 11.3 km easy
Saturday5 mi / 8.0 km easy
Long run16 mi / 25.7 km
Focus: Keep easy days easy as the long run grows.
Total: 33 mi / 53.1 km
Week 15
Training week
Tuesday5 mi / 8.0 km easy
Thursday8 mi / 12.9 km easy
Saturday5 mi / 8.0 km easy
Long run18 mi / 29.0 km
Focus: Practise shoes, socks, breakfast and fuel.
Total: 36 mi / 57.9 km
Week 16
Cutback week
Tuesday4 mi / 6.4 km easy
Thursday6 mi / 9.7 km easy
Saturday4 mi / 6.4 km easy
Long run13 mi / 20.9 km
Focus: Cut back before the peak week.
Total: 27 mi / 43.5 km
Week 17
Peak week
Tuesday5 mi / 8.0 km easy
Thursday8 mi / 12.9 km easy
Saturday5 mi / 8.0 km easy
Long run20 mi / 32.2 km
Focus: Peak week. Slow and controlled is the win.
Total: 38 mi / 61.2 km
Week 18
Training week
Tuesday4 mi / 6.4 km easy
Thursday6 mi / 9.7 km easy
Saturday4 mi / 6.4 km easy
Long run12 mi / 19.3 km
Focus: Taper starts. Less running is intentional.
Total: 26 mi / 41.8 km
Week 19
Training week
Tuesday3 mi / 4.8 km easy
Thursday4 mi / 6.4 km easy
Saturday3 mi / 4.8 km easy
Long run8 mi / 12.9 km
Focus: Stay loose. Do not chase fitness now.
Total: 18 mi / 29.0 km
Week 20
Race week
Tuesday3 mi / 4.8 km easy
Thursday2 mi / 3.2 km easy
SaturdayRest
Race dayRace day: 26.2 mi / 42.2 km
Focus: Race week. Start calmer than race-day adrenaline wants.
Total: 31.2 mi / 50.2 km
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Use Long Runs as a Race-Day Lab

Weeks 1–8Get comfortable with the weekly routine and learn how much recovery you need.
Weeks 9–12Start practising water and fuel. A University of Connecticut guide notes that many runners begin fueling around 30 to 45 minutes into long runs and often start around 30 to 60 g of carbohydrate per hour, with individual tolerance varying. Read the UConn guide.
Weeks 13–16Practise the breakfast, socks, shoes, carrying system and fuel timing you expect to use on race day.
Week 17Treat the 20 mile / 32.2 km run as your main dress rehearsal, not a race.
Weeks 18–20Taper. Keep familiar routines and do not squeeze missed mileage into race week.

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.

Build My Marathon Plan

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.

More help for your first marathon

Read How to Train for Your First Marathon, browse the Training Plans hub, use the Running Shoe Finder, or find a marathon race.

I’m a runner, triathlete, dad and writer who wants to help runners make better decisions about their training and gear.

I started competing in Olympic-distance triathlons in 2013 and worked my way up to full-distance Ironman racing in 2017. Over the years, I’ve become especially interested in minimum effective training: how to train consistently, stay healthy and get to the start line prepared without adding unnecessary mileage.

My experience comes from years of running and triathlon training, experimenting with different approaches, and learning from coaches, experts and other endurance athletes. At RunningGearLab, I use that experience alongside careful research to help runners choose practical gear, understand their training and make decisions that fit their own goals.
Follow Justin on Instagram: @jjevenden

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