20-Week Foolproof Beginners Marathon Training Programme
This 20-week plan, designed by Runner’s World Editor-at-Large Amby Burfoot, allows for a gradual build-up plus cutback weeks for recovery.
The first four weeks are low mileage on four runs per week; the final four are higher mileage on four runs per week..
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The payoff: you’ll stay healthy during training, and arrive at the starting line ready to go. To begin this plan, you should’ve been running regularly at least four times a week for three months.
|
WEEK |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
TOTAL |
|
1 |
5km |
Rest |
5km |
Rest |
5km |
Rest |
5km |
20km |
|
2 |
5km |
Rest |
5km |
Rest |
5km |
Rest |
6.5km |
21.5km |
|
3 |
5km |
Rest |
5km |
Rest |
5km |
Rest |
8km |
23km |
|
4 |
5km |
Rest |
5km |
Rest |
5km |
Rest |
5km |
20km |
|
5 |
6.5km |
Rest |
5km |
Rest |
6.5km |
10km |
4km |
32km |
|
6 |
6.5km |
Rest |
6.5km with 3km @ marathon goal pace (MP) |
Rest |
6.5km |
13km |
5km |
37.5km |
|
7 |
6.5km |
Rest |
6.5km with 3km @ MP |
Rest |
6.5km |
16km |
5km |
39.5km |
|
8 |
6.5km |
Rest |
6.5km with 3km @ MP |
Rest |
6.5km |
10km |
5km |
34.5km |
|
9 |
8km |
Rest |
8km with 5km @ MP |
Rest |
8km |
16km |
5km |
45km |
|
10 |
8km |
Rest |
8km with 5km @ MP |
Rest |
8km |
20km |
5km |
49km |
|
11 |
8km |
Rest |
8km with 5km @ MP |
Rest |
8km |
23km |
8km |
55km |
|
12 |
10km |
Rest |
11km with 5km @ MP |
Rest |
10km |
17km |
Rest |
48km |
|
13 |
11km |
Rest |
11km with 6km @ MP |
Rest |
11km |
26km |
Rest |
59km |
|
14 |
11km |
Rest |
11km with 6km @ MP |
Rest |
11km |
28km |
Rest |
61km |
|
15 |
12km |
Rest |
13km with 6km @ MP |
Rest |
13km |
32km |
Rest |
70km |
|
16 |
10km |
Rest |
10km with 6km @ MP |
Rest |
10km |
22km |
Rest |
52km |
|
17 |
12km |
Rest |
13km with 8km @ MP |
Rest |
13km |
32km |
Rest |
70km |
|
18 |
11km |
Rest |
11km with 8km @ MP |
Rest |
11km |
22km |
Rest |
55km |
|
19 |
8km |
Rest |
8km |
Rest |
8km |
26km |
Rest |
50km |
|
20 |
5km |
Rest |
5km |
Rest |
5km |
Rest |
RACE |
15km |
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