22-week Beginners Marathon (42.2 km) Training Plan
Easing into training
Before commencing this training plan, you should be able to run for 2 hours or 20 km. Start every run with a 5-10 minute warm up and end every run with a 5 minute cool down.
Health and Safety
Before you commence this training program, you should ensure that you are healthy enough to undertake this training. Consult a medical professional to ensure you are ready for this.
When you are running, do so at a pace that is comfortable for you. If at any time you experience any discomfort, pain or dizziness, stop and seek medical advice. You should be running at a pace where you can still hold a conversation.
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Kilometers |
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Week |
Mon |
Tue |
Wed |
Thur |
Fri |
Sat |
Sun |
Total |
|
1 |
Rest |
3 |
4 |
Rest |
Rest |
5 |
6 |
18 |
|
2 |
Rest |
5 |
4 |
4 |
Rest |
5 |
7 |
25 |
|
3 |
Rest |
3 |
7 |
4 |
Rest |
5 |
8 |
27 |
|
4 |
Rest |
5 |
8 |
4 |
Rest |
5 |
9 |
31 |
|
5 |
Rest |
6 |
8 |
3 |
Rest |
5 |
10 |
32 |
|
6 |
Rest |
6 |
10 |
4 |
Rest |
5 |
12 |
37 |
|
7 |
Rest |
6 |
4 |
6 |
Rest |
5 |
8 |
29 |
|
8 |
Rest |
6 |
10 |
7 |
Rest |
6 |
13 |
42 |
|
9 |
Rest |
7 |
10 |
7 |
Rest |
5 |
15 |
44 |
|
10 |
Rest |
8 |
10 |
6 |
Rest |
5 |
16 |
45 |
|
11 |
Rest |
Rest |
5 |
8 |
Rest |
6 |
18 |
37 |
|
12 |
Rest |
5 |
10 |
8 |
Rest |
6 |
16 |
45 |
|
13 |
Rest |
8 |
11 |
8 |
Rest |
6 |
18 |
51 |
|
14 |
Rest |
8 |
Rest |
6 |
Rest |
3 |
12 |
29 |
|
15 |
Rest |
8 |
14 |
5 |
Rest |
6 |
22 |
55 |
|
16 |
Rest |
8 |
15 |
6 |
Rest |
6 |
24 |
59 |
|
17 |
Rest |
8 |
15 |
6 |
Rest |
6 |
26 |
61 |
|
18 |
Rest |
8 |
12 |
6 |
Rest |
6 |
28 |
60 |
|
19 |
Rest |
8 |
12 |
4 |
Rest |
6 |
32 |
62 |
|
20 |
Rest |
6 |
12 |
8 |
Rest |
6 |
34 |
66 |
|
21 |
Rest |
8 |
12 |
8 |
Rest |
6 |
15 |
49 |
|
22 |
Rest |
5 |
5 |
5 |
Rest |
Rest |
Race Day |
57.2 |