🛠 Run365 Development • Sprint 9 Development
Community Beginner

Marathon Plan - Novice

If you are training for your first marathon, this is the training plan for you! Incorporating four runs and one cross-training session per week, this plan gently builds your mileage as well as your confidence, getting you to the start, and finish, of your first marathon. For this plan, you need to possess a basic fitness level.

Goal distance General 16 weeks · 7 sessions/week
Duration 16 weeks
Sessions 112
Total distance 657.3 km
Longest run 42.2 km
Weekly average 41.1 km
Recovery sessions 34
RELATIVE PLAN CALENDAR

Weeks 1–4

No personal dates are attached to this reusable plan.
Week 1 · Mon Day 1
Workout 5km Easy Run 5.0 km · Not specified
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5km
Week 1 · Tue Day 2
Workout No workout note Rest Day Not specified · Not specified
Week 1 · Wed Day 3
Workout 5km Easy Run 5.0 km · Not specified
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5km
Week 1 · Thu Day 4
Workout 5km Easy Run 5.0 km · Not specified
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5km
Week 1 · Fri Day 5
Workout No workout note Rest Day Not specified · Not specified
Week 1 · Sat Day 6
Workout 10km Long Run 10.0 km · Not specified
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10km
Week 1 · Sun Day 7
Workout 30 minutes Cross-Training Not specified · 30 min
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30 minutes
Week 2 · Mon Day 8
Workout 5km Easy Run 5.0 km · Not specified
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5km
Week 2 · Tue Day 9
Workout No workout note Rest Day Not specified · Not specified
Week 2 · Wed Day 10
Workout 5km Easy Run 5.0 km · Not specified
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5km
Week 2 · Thu Day 11
Workout 5km Easy Run 5.0 km · Not specified
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5km
Week 2 · Fri Day 12
Workout No workout note Rest Day Not specified · Not specified
Week 2 · Sat Day 13
Workout 11.5km Long Run 11.5 km · Not specified
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11.5km
Week 2 · Sun Day 14
Workout 30 minutes Cross-Training Not specified · 30 min
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30 minutes
Week 3 · Mon Day 15
Workout 5km Easy Run 5.0 km · Not specified
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5km
Week 3 · Tue Day 16
Workout No workout note Rest Day Not specified · Not specified
Week 3 · Wed Day 17
Workout 6.5km Easy Run 6.5 km · Not specified
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6.5km
Week 3 · Thu Day 18
Workout 5km Easy Run 5.0 km · Not specified
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5km
Week 3 · Fri Day 19
Workout No workout note Rest Day Not specified · Not specified
Week 3 · Sat Day 20
Workout 8km Long Run 8.0 km · Not specified
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8km
Week 3 · Sun Day 21
Workout 30 minutes Cross-Training Not specified · 30 min
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30 minutes
Week 4 · Mon Day 22
Workout 5km Easy Run 5.0 km · Not specified
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5km
Week 4 · Tue Day 23
Workout No workout note Rest Day Not specified · Not specified
Week 4 · Wed Day 24
Workout 8km Easy Run 8.0 km · Not specified
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8km
Week 4 · Thu Day 25
Workout 5km Easy Run 5.0 km · Not specified
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5km
Week 4 · Fri Day 26
Workout No workout note Rest Day Not specified · Not specified
Week 4 · Sat Day 27
Workout 14km Long Run 14.0 km · Not specified
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14km
Week 4 · Sun Day 28
Workout 30 minutes Cross-Training Not specified · 30 min
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30 minutes