Beginner 20 week marathon training plan

Beginner Run Marathon Training Plan

Brighton-Marathon

From the walkjogrun.net website

Training Plan Overview

The Newbie Run Marathon Training Program is a very popular program for first-time marathoners and those who are currently running 3-4 times per week for 3-5 miles. The 20-week program includes two to three running workouts for 40 minutes and gradually progress and one long workout starting at 5 miles and building slowly to 20 miles. The program also includes two optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to complement your program. Cross-training activities may include strength training, cycling, yoga, swimming, elliptical or any activity that is not running. This program is geared to first-timer half marathoners and gradually builds in mileage allowing your body to adapt to the new distances week to week. The Newbie Marathon Training Program is best suited for those who have been running at least three times per week for 40-50 minutes for at least 6 months. If you are running less, that’s okay, consider following the Run-Walk Marathon Training Program.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Feb 11
Feb 11
Run
40 mins
Feb 12
Cross-Training
40 mins
Feb 13
Run
40 mins
Feb 14
Cross-Training
40 mins
Feb 15
Rest Day
Feb 16
Run-Endurance
5 miles
Feb 17
Rest Day
Week 2
Feb 18
Feb 18
Run
40 mins
Feb 19
Cross-Training
40 mins
Feb 20
Run
40 mins
Feb 21
Cross-Training
40 mins
Feb 22
Rest Day
Feb 23
Run-Endurance
6 miles
Feb 24
Rest Day
Week 3
Feb 25
Feb 25
Run
40 mins
Feb 26
Cross-Training
40 mins
Feb 27
Run
45 mins
Feb 28
Cross-Training
40 mins
Mar 1
Rest Day
Mar 2
Run-Endurance
7 miles
Mar 3
Rest Day
Week 4
Mar 4
Mar 4
Run
45 mins
Mar 5
Cross-Training
40 mins
Mar 6
Run
45 mins
Mar 7
Cross-Training
40 mins
Mar 8
Run
30 mins
Mar 9
Run-Endurance
6 miles
Mar 10
Rest Day
Week 5
Mar 11
Mar 11
Run
45 mins
Mar 12
Cross-Training
40 mins
Mar 13
Run
50 mins
Mar 14
Cross-Training
40 mins
Mar 15
Run
30 mins
Mar 16
Run-Endurance
8 miles
Mar 17
Rest Day
Week 6
Mar 18
Mar 18
Run
45 mins
Mar 19
Cross-Training
40 mins
Mar 20
Run
50 mins
Mar 21
Cross-Training
40 mins
Mar 22
Run
30 mins
Mar 23
Run-Endurance
9 miles
Mar 24
Rest Day
Week 7
Mar 25
Mar 25
Run
50 mins
Mar 26
Cross-Training
40 mins
Mar 27
Run
50 mins
Mar 28
Cross-Training
40 mins
Mar 29
Run
30 mins
Mar 30
Run-Endurance
6 miles
Mar 31
Rest Day
Week 8
Apr 1
Apr 1
Run
50 mins
Apr 2
Cross-Training
40 mins
Apr 3
Run
60 mins
Apr 4
Cross-Training
40 mins
Apr 5
Run
30 mins
Apr 6
Run-Endurance
10 miles
Apr 7
Rest Day
Week 9
Apr 8
Apr 8
Run
50 mins
Apr 9
Cross-Training
40 mins
Apr 10
Run
60 mins
Apr 11
Cross-Training
40 mins
Apr 12
Run
30 mins
Apr 13
Run-Endurance
12 miles
Apr 14
Rest Day
Week 10
Apr 15
Apr 15
Run
50 mins
Apr 16
Cross-Training
40 mins
Apr 17
Run
60 mins
Apr 18
Cross-Training
40 mins
Apr 19
Rest Day
Apr 20
Run-Endurance
7 miles
Apr 21
Rest Day
Week 11
Apr 22
Apr 22
Run
60 mins
Apr 23
Cross-Training
40 mins
Apr 24
Run
60 mins
Apr 25
Cross-Training
40 mins
Apr 26
Run
30 mins
Apr 27
Run-Endurance
14 miles
Apr 28
Rest Day
Week 12
Apr 29
Apr 29
Run
60 mins
Apr 30
Cross-Training
40 mins
May 1
Run+Speed
60 mins
May 2
Cross-Training
40 mins
May 3
Run
30 mins
May 4
Run-Endurance
8 miles
May 5
Rest Day
Week 13
May 6
May 6
Run
60 mins
May 7
Cross-Training
40 mins
May 8
Run+Speed
60 mins
May 9
Cross-Training
40 mins
May 10
Run
30 mins
May 11
Run-Endurance
16 miles
May 12
Rest Day
Week 14
May 13
May 13
Run
50 mins
May 14
Cross-Training
40 mins
May 15
Run+Speed
60 mins
May 16
Rest Day
May 17
Cross-Training
40 mins
May 18
Run-Endurance
8 miles
May 19
Rest Day
Week 15
May 20
May 20
Run
60 mins
May 21
Cross-Training
40 mins
May 22
Run+Speed
48 mins
May 23
Cross-Training
40 mins
May 24
Run
30 mins
May 25
Run-Endurance
18 miles
May 26
Rest Day
Week 16
May 27
May 27
Run
50 mins
May 28
Cross-Training
40 mins
May 29
Run+Speed
48 mins
May 30
Rest Day
May 31
Cross-Training
40 mins
Jun 1
Run-Endurance
10 miles
Jun 2
Rest Day
Week 17
Jun 3
Jun 3
Run
60 mins
Jun 4
Cross-Training
40 mins
Jun 5
Run+Speed
52 mins
Jun 6
Cross-Training
40 mins
Jun 7
Run
30 mins
Jun 8
Run-Endurance
20 miles
Jun 9
Rest Day
Week 18
Jun 10
Jun 10
Run
50 mins
Jun 11
Cross-Training
40 mins
Jun 12
Run+Speed
50 mins
Jun 13
Cross-Training
40 mins
Jun 14
Run
30 mins
Jun 15
Run-Endurance
10 miles
Jun 16
Rest Day
Week 19
Jun 17
Jun 17
Run
45 mins
Jun 18
Cross-Training
40 mins
Jun 19
Run+Speed
50 mins
Jun 20
Cross-Training
30 mins
Jun 21
Rest Day
Jun 22
Run-Endurance
6 miles
Jun 23
Rest Day
Week 20
Jun 24
Jun 24
Run
40 mins
Jun 25
Rest Day
Jun 26
Run
30 mins
Jun 27
Rest Day
Jun 28
Run
20 mins
Jun 29
Rest Day
Jun 30
Race Day!
26.2 miles

Disclaimer

WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net’s training program.