16 Week Marathon Training Plan for Beginners

Your first marathon is a big step, and 16 weeks is enough time to take it calmly. This plan has four runs a week, walk breaks whenever you need them, one long run that grows from 6 km to 30 km (3.5 to 18.5 miles), an easier week every fourth week and a three-week step-down to race day.

Who it is for: you can run about 30 minutes (around 5 km) without stopping, and you can find four days a week to run. If 30 minutes is still hard, build up to it first; RunPerform's beginner 5K plan gets you there with run/walk. Already running 30 km a week after a half marathon? The half marathon to marathon plan fits better.

Health note. General plan, not medical advice. If you have a heart condition, chest pain, dizziness, an injury, are pregnant or are coming back after a long break, check with a doctor first. Stop and seek help if you feel unwell.

The plan, week by week

Distances are for the whole week. The long run and the key session are part of the total; the rest is easy running over the other two runs.

What the words mean

• Easy: a pace where you can talk in full sentences. If you can't, slow down or walk for a minute. Walking is allowed on every easy and long run.
• Marathon pace: the pace you hope to run on race day. It should feel steady and controlled, never a strain.
• Strides: 20 seconds of quick, relaxed running with a walk back. Not a sprint.
• Start each key session with 10 minutes easy and finish with 10 minutes easy.

A typical week

Move the days to fit your life. Keep a rest day after the long run.

What makes this a beginner plan

• No speed work for the first month. Weeks 1–4 are easy running only, with a few strides from week 3. Your heart and lungs adapt faster than tendons and bones, so the plan holds you back on purpose.
• Marathon pace in small doses. From week 5 one run a week includes a few kilometres at goal pace, so race day doesn't feel strange.
• The long run is the main event. With four runs a week it is a big share of the total, which is normal for a first marathon plan. Run it slowly; there is no prize for a fast long run.
• Longest run 30 km (18.5 miles) in week 13, three weeks before the race, or about 3 hours if that comes first. After that, week 14 has about 20 % less running and week 15 about 40 % less, in line with the taper research (Bosquet et al., 2007).

Find your paces

Choose a realistic goal. If you have a recent 5K or 10K, put it in the marathon time predictor. Then use the marathon pace calculator or the pace table on the marathon training plan page. A 4:45:00 goal, for example, means easy runs at about 7:13–8:34 per km (11:36–13:48 per mile) and marathon pace 6:45 per km (10:52 per mile). On easy days, heart rate is a good brake: stay in the easy zones from the training pace and heart rate calculator.

Let your body set the pace of progress

New runners often feel great in week 6 and want to do more. That is exactly when niggles start. Before each key session and long run, use the green/amber/red daily check: sleep, morning resting heart rate, legs and stress. One amber means an easy day. Two, or any red, means rest.

Flemming, the coach behind this site, adjusts plans the same way for the people he coaches. He reviews every session they log and moves or trims runs when stress, sleep or training show it is needed. If you'd like that support for your first marathon, see personal coaching.

Print the plan

Choose km or miles and press PDF (A4) or PDF (US Letter). You get the week table, the daily check and the health note.

Questions and answers

Can a beginner train for a marathon in 16 weeks?

Yes, if you can already run about 30 minutes without stopping and can train four days a week. If you can't yet, build up to that first, then start week 1.

Is it OK to walk during marathon training?

Yes. Walk breaks on easy and long runs are allowed in this plan and are a common way to cover the distance with less strain. Many runners also use them on race day.

How long is the longest run in this beginner plan?

30 km (18.5 miles) in week 13, or about 3 hours if that comes first. You do not need to run the full 42.2 km before race day.

What pace should a beginner run a marathon?

Pick a goal from a recent race, not a round number. The marathon time predictor gives you a starting point. On race day, start a little slower than goal pace.

What should I eat on long runs?

From about 90 minutes, practise taking carbohydrate. ACSM's position statement suggests 30–60 g per hour for efforts of 1–2.5 hours and up to 90 g per hour beyond that (Thomas et al., 2016). Start at the low end and see what your stomach accepts.

What if I miss a week?

Don't try to catch up. Repeat the last week you finished comfortably, then carry on.

Sources

• Bosquet, L., Montpetit, J., Arvisais, D. & Mujika, I. (2007). Effects of tapering on performance: a meta-analysis. Medicine & Science in Sports & Exercise, 39(8), 1358–1365.
• Thomas, D. T., Erdman, K. A. & Burke, L. M. (2016). American College of Sports Medicine Joint Position Statement: Nutrition and athletic performance. Medicine & Science in Sports & Exercise, 48(3), 543–568. doi:10.1249/MSS.0000000000000852
• Daniels, J. & Gilbert, J. (1979). Oxygen Power: Performance Tables for Distance Runners. Tempe, AZ: Daniels and Gilbert (paces).
• The plan itself is our own and follows common principles: mostly easy running, one long run a week, easier weeks and a taper.

Related

• All marathon plans · Half marathon to marathon · Marathon training over 50
• Marathon pace calculator · Training paces and heart rate
• On RunPerform: Goal-time beginner marathon plan generator · Marathon taper and race week
• On vo2max.io: Recovery-guided marathon training