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First Marathon Training Program

Learn how to get ready for your first marathon with this free marathon training schedule for beginners.

Running time is shown in minutes

 

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week

Week 1

Weights

10

15

Balance

Rest

15

20

60

Week 2

Weights

15

15

Balance

Rest

20

25

75

Week 3

Weights

10

20

Balance

Rest

15

20

65

Week 4

Weights

15

20

Balance

Rest

25

35

95

Week 5

Weights

20

25

Balance

Rest

40

50

135

Week 6

Weights

25

35

Balance

Rest

45

55

160

Week 7

Weights

20

25

Balance

Rest

45

60

150

Week 8

Weights

30

40

Balance

Rest

65

70

205

Week 9

Weights

25

35

Balance

Rest

60

75

195

Week 10

Weights

20

45

Balance

Rest

55

60

180

Week 11

Weights

50

55

Balance

Rest

75

90

270

Week 12

Weights

30

25

Balance

Rest

90

105

250

Week 13

Weights

30

40

Balance

Rest

75

90

235

Week 14

Weights

30

35

Balance

Rest

45

130

240

Week 15

Weights

25

30

Balance

Rest

35

150

240

Week 16

Weights

25

30

Balance

Rest

55

70

180

Week 17

Weights

30

35

Balance

Rest

40

50

155

Week 18

Weights

20

25

Balance

Rest

25

30

100

Week 19

Weights

15

20

Balance

Rest

30

30

95

Week 20

Weights

30

40

Balance

Rest

25

20

115

Race week

Weights

25

20

Balance

Rest

Rest

RACE

45

TOTAL

0

500

630

0

0

880

1,235

3,245

Training runs during the week are never longer than one hour, so even if you have a busy schedule, running doesn't have to take over your life.

Strength train upper body on Mondays.

Balance days should include a full-body weight workout and yoga (class or tape). Stretching is important, otherwise tightness can creep up on you and cause you grief. 

Rest day means rest -- do nada.

Make marathon training a good excuse to get a massage every other week.

Buy some top of the line running shoes from a running specialty store.

Make water a top priority. Have it with you at all times. Practice eating and drinking water on the run so your digestive system will be used to it.


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