Beginner programme
This programme is for beginner runners who would like to train for a marathon. The programme is for you if it’s the first time you’ve run a marathon, or a long time since you ran any longer distances. To get the most out of it, you should already be able to run at least 5km, and ideally 10km, comfortably.
Schedule
Week 1
20 min
20 min
30 min
Week 2
25 min
20 min
20 min
40 min
Week 3
30 min
25 min
30 min
50 min
Week 4
40 min
30 min
50 min
Intervals or Cross Training
60 min
Week 5
40 min
40 min
40 min
Intervals
70 min
Week 6
40 min
30 min
40 min
Intervals or cross training
80 min
Week 7
40 min
60 min
50 min
Intervals
10 miles
Week 8
40 min
50 min
50 min
Intervals or cross training
11 miles
Week 9
40 min
35 min
30 min
Intervals
Race
Week 10
40 min
50 min
50 min
Intervals or cross training
15 miles
Week 11
30 min
50 min
60 min
Intervals
14 miles
Week 12
40 min
40 min
20 min
Intervals or cross training
Race
Week 13
40 min
50 min
40 min
Intervals or cross training
22 miles
Week 14
30 min
50 min
50 min
Intervals or cross training
15 miles
Week 15
30 min
40 min
40 min
Intervals
8 miles
Week 16
30 min
20 min
Race