22 Week Marathon Training Schedule for Beginners

Fun Runners make their way through Canary Wharf during the Virgin Money London Marathon 2014 on April 13, 2014 in London, England.
Charlie Crowhurst/Getty Images

This simple marathon training schedule gives beginner runners two more weeks than the 20-week marathon program for beginners. To start it, you should have been running for at least six months and be able to run at least 3 miles. If you haven't had a recent physical, get cleared by your doctor before you start marathon training.

Notes about the training schedule:

Rest days: Rest is critical to your recovery and injury prevention efforts, so don't assume you'll get fitter even faster by running on rest days.

Take a complete day off or do some easy cross-training (CT).

Run days: Run your designated mileage at an easy, conversational pace. Use your breathing as your guide. You should be able to breathe easily. If you feel your breathing getting out of control, slow the pace. You can switch a run to a different day to accommodate your schedule.

When you have to do a marathon pace (MP) run, run the number of miles at your anticipated marathon pace. Run the remaining mileage at your regular easy run pace.

See Page 2 of this training schedule for frequently-asked questions about marathon training.

22-Week Marathon Training Schedule for Beginners

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1Rest3 miRest3 miRest3 mi2 mi
2Rest3 miCross training (CT) or Rest3 miRest4 mi3 mi
3Rest3 miCT4 miCT or Rest5 mi3 mi
4Rest3 miCT4 miCT or Rest6 mi3 mi
5Rest4 miCT4 miRest7 mi3 mi
6Rest5 milCT4 miCT or Rest8 mi3 mi
7Rest5 miCT4 miRest9 mi3 mi
8Rest5 miCT4 miCT or Rest10 mi3 mi
9Rest5 mi3 mi4 miRest6 mi4 mi
10Rest5 miCT4 miRest12 mi4 mi
11Rest5 miCT4 miCT or rest13 mi4 mi
12Rest5 miCT5 mi (1 mile @ estimated marathon pace)Rest14 mi4 mi
13Rest5 miCT5 mi (2 miles @ estimated marathon pace)CT or Rest10 mi5 mi
14Rest6 miCT5 mi (2 miles @ estimated marathon pace)CT or Rest16 mi4 mi
15Rest6 miCT5 mi (3 miles @ estimated marathon pace)CT or Rest10 mi4 mi
16Rest5 miCT5 mi (3 miles @ estimated marathon pace)CT or Rest18 mi4 mi
17Rest5 miCT5 mi (3 miles @ estimated marathon pace)CT or Rest10 mi5 mi
18Rest6 miCT6 mi (4 miles @ estimated marathon pace)Rest20 mi4 mi
19Rest5 miCT5 miCT or Rest14 mi4 mi
20Rest4 miCT4 miCT or Rest12 mi3 mi
21Rest4 miCT3 miCT or Rest8 mi3 mi
22Rest2 mi30 minutesRest Day20 minutesRace Day!Rest Day!

Marathon Training Questions

Get answers to some common questions asked by marathoners-in-training.

Marathon Running Tips

Get tips on how to run your best in your marathon.

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