1st Place Sports Training
Beginner Marathon Training Schedule
20-Week Training Plan
Designed by 1st Place Sports to help you successfully complete your first marathon.
This plan gradually builds your endurance and prepares you for the challenge of running 26.2 miles.
Before You Begin
Training for a marathon is a major commitment. Before beginning this schedule, you should be comfortable running at least three miles and have an established running base. Ideally, you should have been running consistently for at least a year.
The Long Run Is the Key
As you progress through the schedule, make your weekly long run a priority. The plan gradually builds to a 20-mile long run before tapering for race day. The days of the week can be adjusted to fit your schedule, but adequate rest and recovery are an important part of your training.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday LONG RUN |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 3 Miles | 3 Miles | 3 Miles | Rest | 3 Miles | 4 Miles |
| 2 | Rest | 3 Miles | 3 Miles | 3 Miles | Rest | 3 Miles | 5 Miles |
| 3 | Rest | 3 Miles | 4 Miles | 3 Miles | Rest | 3 Miles | 5 Miles |
| 4 | Rest | 3 Miles | 4 Miles | 3 Miles | Rest | 3 Miles | 6 Miles |
| 5 | Rest | 3 Miles | 4 Miles | 3 Miles | Rest | 3 Miles | 7 Miles |
| 6 | Rest | 3 Miles | 4 Miles | 3 Miles | Rest | 3 Miles | 8 Miles |
| 7 | Rest | 3 Miles | 5 Miles | 3 Miles | Rest | 3 Miles | 9 Miles |
| 8 | Rest | 3 Miles | 5 Miles | 3 Miles | Rest | 3 Miles | 10 Miles |
| 9 | Rest | 3 Miles | 5 Miles | 3 Miles | Rest | 3 Miles | 11 Miles |
| 10 | Rest | 3 Miles | 5 Miles | 3 Miles | Rest | 3 Miles | 12 Miles |
| 11 | Rest | 3 Miles | 5 Miles | 3 Miles | Rest | 3 Miles | 13 Miles |
| 12 | Rest | 3 Miles | 5 Miles | 3 Miles | Rest | 3 Miles | 14 Miles |
| 13 | Rest | 3 Miles | 6 Miles | 3 Miles | Rest | 3 Miles | 15 Miles |
| 14 | Rest | 3 Miles | 6 Miles | 3 Miles | Rest | 3 Miles | 16 Miles |
| 15 | Rest | 3 Miles | 6 Miles | 3 Miles | Rest | 3 Miles | 17 Miles |
| 16 | Rest | 3 Miles | 6 Miles | 3 Miles | Rest | 3 Miles | 18 Miles |
| 17 | Rest | 3 Miles | 6 Miles | 3 Miles | Rest | 3 Miles | 19 Miles |
| 18 | Rest | 3 Miles | 7 Miles | 3 Miles | Rest | 3 Miles | 20 Miles |
| 19 | Rest | 3 Miles | 5 Miles | 3 Miles | Rest | 3 Miles | 12 Miles |
| 20 | Rest | 3 Miles | 3 Miles | Rest | Rest | RACE DAY 26.2 | Rest |
Download and Print Your Marathon Training Schedule
Don’t Skip the Taper
Weeks 19 and 20 reduce your mileage so your body can recover and rebuild before race day. Resist the temptation to squeeze in extra training during the final 10 days. You’ve already done the work. Arriving at the starting line rested is more important than adding another hard workout.
Marathon Race Day Tips
Don’t worry that your longest training run is 20 miles. You don’t need to cover the full 26.2-mile distance during training. Trust the work you’ve done, respect the distance and keep these important points in mind on race day.
1
Don’t Start Too Fast
One of the best ways to have a successful marathon is to run an even pace. Start conservatively and settle into the pace you practiced during your long training runs.
2
Wear Shoes You’ve Trained In
Race in shoes you’ve already used successfully on your long runs. Race day is not the time to find out whether a new pair of shoes works for you.
3
Follow Your Hydration & Fueling Plan
Use the hydration and fueling strategy you practiced during your long runs. Take advantage of course aid stations as needed and avoid experimenting with unfamiliar products on race day.
4
Nothing New on Race Day
Stick with the foods, drinks, clothing and gear you’ve already tested during training. Familiar is your friend on marathon morning.
5
Give Yourself Plenty of Time
Get up early and allow plenty of time to eat, get dressed, travel, park and reach the starting area without feeling rushed.
6
Line Up Appropriately
Position yourself near runners expecting to run a similar pace. Starting too close to the front can encourage you to run faster than planned during the opening miles.
7
Rest Before Race Day
Avoid excessive training and strenuous physical activity during the final days before the marathon. Your goal is to arrive at the starting line rested, healthy and ready.
8
Read the Race Instructions
Review the official race instructions before race morning. Pay attention to start procedures, transportation, course information, aid stations and any event-specific rules.
Post-Marathon Recovery
Give your body time to recover after 26.2 miles. Ease back into running rather than immediately returning to your normal training volume.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Recovery 1 | Rest | Rest | Rest | Rest | 3 Miles | 3 Miles | 3 Miles |
| Recovery 2 | Rest | 3 Miles | 3 Miles | 3 Miles | Rest | 3 Miles | 5 Miles |
You’re Ready for 26.2
Trust your training, respect the distance and enjoy your first marathon.