Beginner Marathon Training Schedule: Go the Distance Safely

Training for a marathon is a big, exciting goal—just don’t cram it. A beginner marathon training schedule should build slowly, balancing long runs with easy mileage and basic strength so you arrive healthy on race day.

Give yourself 16–20 weeks. The plan below keeps things doable even with work and family in the mix.

Weekly rhythm

Long run: One per week, increasing by 1–2 miles most weeks with a down week every 3–4 weeks. Easy runs: Two relaxed runs to accumulate miles. Optional speed: Light strides or short intervals once you’ve built a base. Strength: Two short sessions to protect joints and posture.

Recovery and fueling

Sleep, carbs around long runs, and steady hydration. Practice your race‑day fueling on long runs. For strength patterns that carry you mile after mile, grab our free e‑book on functional strength. Prefer structured home strength? A no‑gym plan slots in perfectly on non‑run days.

Stay patient and stack weeks. The finish line feels even better when you arrive healthy.