Beginner Marathon Workout

Here is the perfect workout plan if you are a beginner marathon runner. Please visit our Running Training Guide to make the most of this workout.

WEEK    MON    TUES    WED    THU    FRI    SAT   SUN
      1  Short 2miles     Rest Short
2miles
   Rest   Short
  2miles
   Rest   Rest
      2 Short 2miles     Rest Fartlek
20mins
   Rest   Short
  2miles
   Rest  Long 3.1 miles
      3  Rest Short 2miles Fartlek
25mins
   Rest   Short
  3miles
   Rest  Long 4miles
      4 Recovery     Rest Short 3.1miles Fartlek 20mins   Short 3.1miles    Rest Long 5miles
      5 Recovery     Rest Short 3.1miles X Train 20mins   Short 3.1miles    Rest Long 6miles
      6 Recovery     Rest Short
3.1miles
Fartlek
30mins
 Short
3.1miles
   Rest Long 7miles
      7 Recovery     Rest Short 2miles X Train
30mins
Short
2miles
   Rest Long 5miles
      8 Recovery     Rest Short
3.1miles
Fartlek
30mins
Short
3.1miles
   Rest Long 8miles
      9 Recovery     Rest Short 3.1miles X Train
30mins
Short 3.1miles    Rest Long 9miles
     10 Recovery     Rest Short 3.1miles Fartlek
30mins
Short 3.1miles    Rest Long 6miles
     11 Recovery     Rest Short
3.1miles
X Train
30mins
Short 3.1miles    Rest Long 10miles
     12 Recovery     Rest Short
3.1miles
Fartlek
30mins
Short 4miles    Rest Long 11miles
     13 Recovery     Rest Short 3.1miles X Train
30mins
Short 3.1miles    Rest Long
8miles
     14 Recovery     Rest Short 3.1miles Fartlek 30mins Short 4miles    Rest Long 12miles
     15 Recovery     Rest Short 3.1miles X Train 45mins Short 4miles    Rest Long 14miles
     16 Recovery     Rest Short
2miles
Fartlek 30mins Short 3.1miles    Rest Long 6miles
     17 Recovery     Rest Short 4miles X Train 30mins Short 4miles    Rest Long 16miles
     18 Recovery     Rest Short 4miles Fartlek 45mins Short 5miles    Rest Long 10miles
     19 Recovery     Rest Short 4miles X Train 30mins Short 4miles    Rest Long 18miles
     20 Recovery     Rest Short 5miles Fartlek 30mins Short 5miles    Rest Long 8miles
     21 Recovery     Rest Short 5miles X Train 45mins Short 5miles    Rest Long 10miles
     22 Recovery     Rest Short 5miles Fartlek 45mins Short 4miles    Rest Long 20miles
     23 Recovery     Rest Short 5miles X Train 30mins Short 5miles    Rest Long 10miles
     24 Recovery     Rest Short 5miles Fartlek 45mins Short 4miles    Rest Long 8miles
     25 Recovery     Rest Short 4miles Fartlek 30mins Short 3miles    Rest Long 6miles
     26 Recovery Short 3.1miles  Rest   Short 2miles     Rest    Rest RACE