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.

Amby Burfoot | 7 February 2018

Image by Ferdinand Van Huizen

The first four weeks are low mileage on four runs per week; the final four are higher mileage on four runs per week..

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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20-Week Foolproof Beginners Marathon Training Programme