20 Week Marathon Training Plan For Beginners By following this easy 20 week marathon training schedule, you will be well on your way to finishing your first 26.2! pre training requirements. before you jump into this plan it is important that you have a bit of a base first. if you aren’t properly prepared before starting, you greatly increase the chances of injury. For all levels. for the following training plans, perform the easy and long runs at a comfortable, sustainable pace. on at least one of the easy run days, do some type of hill, speed, or interval.
20 Week Marathon Training Plan Couch To Marathon Tempo run: warm up and cool down 1 mile (2 km), 30 minutes at tempo pace. rest or 30 min cross training. long run: 10 miles (16 km) with the last 5 miles at goal marathon pace. cross training: 60 minutes. fartlek workout: 5 mile run (8 km) with 20 x 45 seconds hard. distance run: 8 miles (12 13 km) at an easy pace. Our 20 week marathon training plan for beginners is designed for beginners, novices, and first time marathon runners. the 20 week marathon program includes gradual mileage increases designed to not overwhelm you, and get you marathon ready in a structured, injury free way. the plan is available for free in pdf and a customizable google sheets. 16 week sub 3:45 marathon training plan. go to plan. to run a 3:45 marathon, you’ll need to stick to a pace of around 8:30 min mile for the entire 26.2 mile course. to break 3:45, you should be. Our 20 week training plan is designed to be simple to follow and prioritizes running consistency and the importance of your weekend long run to train yourself to be able to run the full marathon distance. it also includes milestones for the first 10k of your training program, and the first half marathon distance, which is 12 weeks into the 20.
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