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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
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.
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
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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