Marathon Training Schedule

Beginners' 18-week Marathon Training Schedule

This is designed as a guide for runners who are looking to run their first marathon.  It is meant as a ‘get you round’ schedule rather than focusing on a time. You may have run a few 10k races and maybe one or two half marathons, and are used to running or exercising between 2 and 4 times a week.

It is asking you to run a minimum of 4 days a week at the beginning. with one day of alternative exercise. Most sessions, with the exception of the progressively long run, can be achieved in around an hour to an hour and a quarter. Some people can certainly run more, but it is better to start a schedule running within your limits, and if you are coping comfortably, increase a little bit.

The schedule does not know your lif style, family and work patterns. Study carefully to get an idea of what is required each week or even each two-week block. As long as there is a gradual progression each week, and the rest days are also incorporated, it is fine to juggle the days around a little.

If you look ahead each week and know you will be struggling to fit everything in, the long run is the essential element not to leave out.

All the running is done at an easy pace, where you should be able to hold a conversation quite easily without feeling out of breath. You can run by mileage or by time.

It is not asking you to do any specific speed work or hills, but as the schedule progresses you may feel you need some variety.

Don’t forget to look at your chosen event website to find the course profile. If it includes a hill or two, there is no need to do specific hill work, but it is a good idea to incorporate a hill or two into some of your training runs.

Do check out our other articles on training & recovery and strength & cross training.

How to follow these schedules »

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Improvers' 18-week Marathon Training Schedule

This is designed for runners who have possibly run one or two marathons, and want to improve, maybe with a target time in mind.

It is also suitable for a relatively experienced runner who has been running for some time, can run an hour comfortably, has completed several 10km and half marathon events, and has decided now is the time to run their first full marathon. 

It is only asking you to run 4 days a week, with one day of alternative exercise, but an extra day can be added, if you are coping with the workload. You can run by mileage or by time. Runners can get obsessed with personal stats sometimes and lose some enjoyment. As long as there is a gradual increase in the training and you are feeling the benefits, either time or distance can work.

Most of the schedule is designed to be run at an easy / steady pace, with one run a week at a slightly faster race pace. This is a run at the pace you ideally want to run your marathon in – for example if you are looking to run just under 4 hours, that is a little over 9 minute miles or 5min 40sec per km. If you are looking for sub 5 hours that is a little over 11min 30 sec miles or 7 min per km 

As with the beginners' schedule, the same guidelines for time management apply. As long as there is a gradual progression each week, and the rest days are also incorporated, it is fine to juggle the days around a little. If you look ahead each week and know you will be struggling to fit everything in, the long run is the essential element not to leave out.

Do check out our other articles on training & recovery and strength & cross training.

How to follow these schedules »

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Beginners' Marathon Training Schedule

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 1	Rest	3mile / 25-30min run	3mile / 25-30min run	3mile / 25-30min run	Rest	6mile / 1 hour run	Easy walk or alternative exercise
Week 2	Rest	3mile / 25-30min run	3mile / 25-30min run	3mile / 25-30min run	Rest	7miles /60-70min run	Easy walk or alternative exercise
Week 3	Rest	3mile / 30min run	4mile / 40min run	3mile / 30min run	Rest	5mile / 50min run	Easy walk or alternative exercise
Week 4	Rest	3mile / 30min run	4mile / 40min run	4mile / 40min run	Rest	9mile / 90min run	Easy walk or alternative exercise
Week 5	Rest	3mile / 30min run	5mile / 50min run	3mile / 30min run	Rest	10mile / 90min+ run	Easy walk or alternative exercise
Week 6	Rest	4mile / 40min run	5mile / 50min run	4mile / 40min run	Rest	7mile / 65min+ run	Easy walk or alternative exercise
Week 7	Rest	4mile / 40min run	6mile / 1 hour run	3mile / 30min run	Rest	12mile / app 2hour run	Easy walk or alternative exercise
Week 8	Rest	4mile / 40min run	6mile / 1 hour run	3mile / 30min run	Rest	Rest	Half Marathon
Week 9	Rest	3mile / 30min run	7mile / 70min run	4mile / 40min run	Rest	10mile / 90min+ run	Rest
Week 10	Rest	4mile / 40min run	7mile / 70min run	4mile / 40min run	Rest	15mile / 2hour+ run	Easy walk or rest
Week 11	Rest	4mile / 40min run	8mile / 80min run	4mile / 40min run	Rest	16mile / 2hour+ run	Easy walk or alternative exercise
Week 12	Rest	4mile / 40min run	8mile / 80min run	5mile / 50min run	Rest	12mile / 2hour+ run	Easy walk or alternative exercise
Week 13	Rest	4mile / 40min run	9mile / 90min run	5mile / 50min run	Rest	18mile / 3hour+ run	Easy walk or alternative exercise
Week 14	Rest	5mile / 40min run	9mile / 90min run	5mile / 50min run	Rest	14mile / 2hour+ run	Easy walk or alternative exercise
Week 15	Rest	5mile / 40min run	10mile / 1hr 40min run	5mile / 50min run	Rest	20mile / 3hour+ run	Easy walk or alternative exercise
Week 16	Rest	5mile / 40min run	8mile / 80min run	4mile / 40min run	Rest	12mile / 2hour+ run	Easy walk or alternative exercise
Week 17	Rest	4mile / 40min run	6mile / 1 hour run	3mile / 30min run	Rest	8mile / 80min run	Easy walk or alternative exercise
Week 18	Rest	3mile / 30min run	4mile / 70min run	2mile / 50min run	Rest	Rest	Race Day
Week 19	Rest or short walk	Rest or short walk	Rest or short walk	Rest or short walk	Rest or short walk	Rest or 2-3mile run	Rest or 2-3mile run

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Improvers' Marathon Training Schedule

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 1	Alternative exercise	3mile / 25min+ run	5mile / 40-50min run	3mile run	Rest	5mile race pace	10mile easy run
Week 2	Alternative exercise	3mile / 25min+ run	5mile / 40-50min run	3mile run	Rest	5mile run	11mile easy run
Week 3	Alternative exercise	3mile / 25min+ run	6mile / 50min+ run	3mile run	Rest	6mile race pace	8mile easy run
Week 4	Alternative exercise	3mile / 25min+ run	6mile 50min+ run	3mile run	Rest	6mile race pace	13mile run
Week 5	Alternative exercise	3mile / 25min+ run	7mile / 1hour run	3mile run	Rest	7mile run	14mile run
Week 6	Alternative exercise	4mile / 40min run	7mile / 1hour run	3mile run	Rest	7mile race pace	10mile run
Week 7	Alternative exercise	4mile / 40min run	8mile / 60-75 min run	4mile run	Rest	8mile race pace	16mile run
Week 8	Alternative exercise	4mile / 40min run	8mile / 60-75 min run	4mile run	Rest	8mile steady run	17mile run
Week 9	Alternative exercise	4mile / 40min run	9miles / 80-90min+ run	4mile run	Rest	Rest	Half Marathon
Week 10	Alternative exercise	5mile / 45min+ run	9miles / 80-90min+ run	4mile run	Rest	9-10mil race pace	19mile run
Week 11	Alternative exercise	5mile / 45min+ run	10miles / 90min run	5mile run	Rest	10mile run	20mile run
Week 12	Alternative exercise	5mile / 45min+ run	6 miles / 50-60min run	5mile run	Rest	6mile race pace	12mile run
Week 13	Alternative exercise	5mile / 45min+ run	10miles / 90 min run	5mile run	Rest	6mile race pace	20mile run
Week 14	Alternative exercise	5mile / 45min+ run	6miles / 50-60min run	5mile run	Rest	6mile run	12mile run
Week 15	Alternative exercise	5mile / 45min+ run	10miles / 90min+ run	5mile run	Rest	10mile race pace	20mile run
Week 16	Alternative exercise	5mile / 45min+ run	8 miles / 65-75min run	5mile run	Rest	4mile race pace	12mile run
Week 17	Alternative exercise	4mile run	6miles / 50-60min run	5mile run	Rest	4mile run	8mile run
Week 18	Alternative exercise	3mile run	4miles / 30-40min run	Rest	Rest	4mile run	Race Day

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Remember that the marathon is a totally achievable challenge, but you are pushing yourself out of your normal comfort zone. If you are feeling unwelll at any time in you marathon build up, do rest for a day or two.The same applies if you pick up a little injury. If symptoms persists, it is good to consult your doctor or a qualified physiotherapist before resuming training.