Marathon Training Plan for Beginner

Welcome to the Marathon Training Plan for Beginner

This site is created with helpful information for runners to finish a Marathon safely and comfortably without hitting the wall.

Two things you need to consider before you start training for marathon,

  • To successfully finish a full 26.2 miles (42.195km) marathon it deserve to be respected and have adequate preparation.
  • You have to ask your self if you are going to have the discipline and desire to complete necessary training for the event.

This is what most people does, to finish a marathon as a beginner is not that hard. All you got to do is make a decision to select a marathon and get sign up for an event. When you know there is an event coming, you know you have to do something and you run a little bit here and there without proper desire to train, some people even start to train 1 week before the real event. This often end up trying to “survive” instead of “enjoying” the race. Make your decision to enjoy your first marathon below 6 hours or suffer all the way up to 8 hours. In summary, please train properly or you will not ever feel like running another marathon again.

Beginner Training Concepts

As a beginner, you do not need to do any high intensity training such as, speedworks, hill works or short races as your goal is just to finish a marathon. Speedwork training  or other high intensity workouts as incorporating advanced training techniques and forms without proper guidance can lead to injury. It is also not necessary to run the full marathon distance in practice. The longest training runs I recommend is no more than 20 miles (32km) 3 weeks prior to your race day. Training days are not going to be easy, but what I assure you is if you follow the training plan, you will finish the marathon successfully, enjoying it without burning out or hitting the wall.

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Let the Training Begin

Well, if you never run before. I don’t recommend you to start the training right away, unless you can already run a 6.25 miles (10KM) without stopping and have been training for 4 to 5 day a week. If you can’t already do so yet, you can start to train with a lower mileage weekly and slowly increase your mileage or you can start off you training with 5K training or 10K training. Always keep in mind, if you increase you mileage to quickly you will increase the chances of getting injured by over using. If you feel that you are not as healthy as you think or if you have any health concern, please consult you physician before you start your training. In this website it will also include the training plan for those who can’t already run a 6.25 miles (10KM) non stop. For those who are already able to do so, there will be another training plan as well, targeting a 16 weeks training plan.

Alright here it is, there are two basic principle;

When you are registered for  a race, you will be excited and you want to train for it. Don’t get over excited you don’t want to be over-trained. Here are some incremental steps you can work into your overall training to be ready for the marathon when the day finally comes.

Below is the training plan towards a  enjoyable full marathon. All numbers are in kilometers (km)Distance build up

Do remember this plan is design to reduce the chances of getting injuries to the minimum. If you have not done much running before please start with the distance build up plan. 

 

If you have any comments or question, do drop me a comment below.

This Post Has 10 Comments

  1. Both of my parents ran and finished marathons. My dad was crazy about marathon for a while and was really addicted to running. He ran bunch of marathons. But I was more interested in lifting weights so I wasn’t sure what training regime he had to go through except that some days he’d go for a run and come back hours later. I’m not sure if I’d ever be interested in running a full marahon but I’ve been getting more interested in Triathlon…so I wonder if this training plan will apply for Triathlon as well…

    1. Hi Joon,

      The training plan will help even if you are doing a Triathlon. Will need to swim, cycle and then run in a Triathlon. If you are really interested in Triathlon, have you ever thought of finishing an IronMan. Training wise you will need to train on your running, cycling and swimming, did you know weight training plays a part of it as well. I will be updating more information in the site. Stay tune ……

      James

  2. Hey James,

    I am currently training for a marathon and know what happens when you don’t follow the recommendations you have suggested…. Knee pain, hip pain, lower back pain… It’s terrible.

    One of the things that is difficult for eager and excited beginners to follow is to gradually increase distance. That is an important discipline to maintain. Rapid increase in mileage per week can spell disaster and permanently bench you making it so that you don’t even make it to the starting line of a marathon.

    Thanks for your accurate information. This article can be very helpful for marathon hopefuls.

    Alex

  3. Hey man,

    I like to run and walk on my free time. I find it hard to run very long distances. I think that I am better with short distances.

    I will start to train to get to the one marathon mark. Right now I have just done a half marathon and I got really tired!

    I need to increase my stamina to last longer and accomplish my one marathon goal!

    1. Hi Emmanuel, is alright, everyone starts at a point where they are not good. As you train, you will get better slowly and you will not feel as tired. But always remember the increase mileage of 10% rule per week, that way you will reduce the chance of getting injured. If you have any other questions or comments do drop me one. Thanks

  4. Honestly i have been thinking about running a marathon in a years time. I think this would be the perfect way to approach this in my training. Taking one step at a time. I’ve never someone who was good when it came to endurance but by giving me this challenge i will whole heartily take it on. The demands of the race i can imagine will be really gruelling but training while i have time should get me over the line.

  5. Hi. I have took part before in a 10 km run before and it is actually quite hard for me to train too as I am not a runner naturally. So now at least I know that I would need to learn how not to over train if I would to run a marathon. Is there any food guidelines we should follow while training for a marathon too?
    Jacob

    1. Hi Jacob, most important is to keep yourself hydrated along the way especially runs over 1 hour. Don’t wait till you are thirsty, when you feel thirsty then it will be too late, your body won’t be able to catch up on the fluid require for your body. I will be creating a whole topic on nutrition soon. Stay tune…

  6. Hello here. I read that running is good for cardiovascular system and immune system. People who run consistently are less prone to cold and infectious diseases.
    I wonder how about age for beginners? It is here a limit for years when people can start from 0? I mean that they do not have any experience and are in their forties.
    How about breathing when you run? For me is slightly difficult to breath and run short distances. Sometimes I feel that I do not breathe at all.
    Thanks for information regarding marathon training plans and things to consider before running marathon.
    All the best, be healthy and wealthy, Nemira.

    1. Hi Nemira, Yes running is good for cardiovascular system as when you increase your physical activity, your muscles will require oxygen, therefore your cardiovascular system will increase the heart rate to maximize the oxygen delivery to your muscles. Immune system wise, it does stimulate the immune system (<1 hour a day) but too much will actually weakens it, so you will need supplements to improve on that.

      There is no too old or too young to start running. We all got to start somewhere, although the first few steps are always the hardest. In the beginning when you run, you may feel like is really hard to breath, especially if you are running too fast (comparing to yourself). Try to keep running, even at a pace of a walk, but if you are too tired then just take a short walk and run again. You may breath in with your nose and breath out with your mouth and you may try breathing pattern following your steps. This will maximize the oxygen intake.
      e.g. first 2 steps - breath in, next 2 step breath out. so it will be like step(in), step(in), step(out), step(out).... and repeat.

      As a beginner you can start off with a 5km training plan at http://banpaya.com/5k-training , it is totally design for beginner.

      I hope these will help you, do drop a comment if you have and questions.

      Happy running.

      James

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