Beginner Marathon Training Plan
Week 1
Mon
rest
Tue
3 m run
Wed
4 m run
Thu
3 m run
Fri
rest
Sat
6 m run
Sun
cross 45 min
Week 2
Mon
rest
Tue
3 m run
Wed
4 m run
Thu
3 m run
Fri
rest
Sat
7 m run
Sun
cross 45 min
Week 3
Mon
rest
Tue
4 m run
Wed
4 m run
Thu
3 m run
Fri
rest
Sat
5 m run
Sun
cross 55 min
Week 4
Mon
rest
Tue
3 m run
Wed
4 m run
Thu
3 m run
Fri
rest
Sat
9 m run
Sun
cross 60 min
Week 5
Mon
rest
Tue
3 m run
Wed
5 m run
Thu
4 m run
Fri
rest
Sat
10 m run
Sun
cross 45 min
Week 6
Mon
rest
Tue
3 m run
Wed
5 m run
Thu
3 m run
Fri
rest
Sat
7 m run
Sun
cross 45 min
Week 7
Mon
rest
Tue
3 m run
Wed
6 m run
Thu
3 m run
Fri
rest
Sat
12 m run
Sun
cross 45 min
Week 8
Mon
rest
Tue
3 m run
Wed
6 m run
Thu
3 m run
Fri
rest
Sat
13 m run
Sun
cross 45 min
Week 9
Mon
rest
Tue
3 m run
Wed
7 m run
Thu
4 m run
Fri
rest
Sat
10 m run
Sun
cross 60 min
Week 10
Mon
rest
Tue
3 m run
Wed
7 m run
Thu
4 m run
Fri
rest
Sat
15 m run
Sun
cross 45 min
Week 11
Mon
rest
Tue
4 m run
Wed
8 m run
Thu
4 m run
Fri
rest
Sat
16 m run
Sun
cross 40 min
Week 12
Mon
rest
Tue
4 m run
Wed
8 m run
Thu
5 m run
Fri
rest
Sat
12 m run
Sun
cross 60 min
Week 13
Mon
rest
Tue
4 m run
Wed
9 m run
Thu
5 m run
Fri
rest
Sat
18 m run
Sun
cross 40 min
Week 14
Mon
rest
Tue
5 m run
Wed
9 m run
Thu
6 m run
Fri
rest
Sat
14 m run
Sun
cross 45 min
Week 15
Mon
rest
Tue
5 m run
Wed
10 m run
Thu
5 m run
Fri
rest
Sat
20 m run
Sun
cross 30 min
Week 16
Mon
rest
Tue
5 m run
Wed
8 m run
Thu
4 m run
Fri
rest
Sat
12 m run
Sun
cross 60 min
Week 17
Mon
rest
Tue
4 m run
Wed
6 m run
Thu
4 m run
Fri
rest
Sat
8 m run
Sun
cross 45 min
Week 18
Mon
rest
Tue
3 m run
Wed
4 m run
Thu
3 m run
Fri
rest
Sat
stretch
Sun
Run aMarathon!
Cross Training is anything you like that works your cardiovascular system. Don’t push it too hard, this is intended to be an easy day after a long run on Saturday.