20 Week Marathon Training Plan for Beginners!
I have a free 20 Week Marathon Training Schedule printable download for you right here that you can get started with today!
20 Weeks is a good length of time for a beginner or first time marathon runner to have to train for a marathon!
Here's a look at the full marathon training plan and then we will get into the details on the plan below!
20 week Beginner marathon training plan
I'll send you THE Free 20 Week Marathon Training sCHEDULE in miles and kilometers! 👇
How much time will you need each week for this marathon training Schedule?
There are 4 days of running scheduled every week during this marathon training schedule:
- 3 shorter runs and
- 1 long run
Since this training plan is specifically for first time marathon runners the focus is almost completely on the long run and does not include other quality running workouts such as tempo runs or hill repeats.
Your running days are scheduled for specific days of the week however they can be changed up to fit your schedule.
There is also one day of cross training (which can be optional!) which we will talk about more in a bit.
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Who is this marathon training schedule For?
For this specific 20 week marathon training schedule I would recommend the following before you begin:
Be comfortable with running about 3-4 miles.
If you can't physically run or walk 4 miles yet:
- consider waiting to begin this schedule and build more of a running base until you are more comfortable with that distance
- consider the 32 Week Marathon Training Plan or the 52 Week Couch to Marathon Training Plan which includes building your running base inside the plan.
If you are able to run/walk 4 miles, that would also be a good starting point, especially if you were considering using run/walk intervals during the marathon.
A good training strategy is to always start at the running level you are at.
It is much safer for you to be comfortable running the 4 mile distance and progressing from there then having the very first week of your training (which doesn’t have a “long run” scheduled) already be challenging for you.
On that note, here are 16 of the best things you can do before beginning marathon training that will increase your chances of success!
My Favorite thing about this marathon training schedule...
Is the alternating long runs after you reach the half marathon distance in your training plan in Week 8.
I have found alternating long runs to be great for beginner runners and first time marathoners who aren’t used to running long distances and also need to build their mental tenacity more in order to handle long runs week after week.
It’s also perfect for those with busy work or family lives who can’t carve out time for long training runs every weekend.
It allows for extra rest, extra recovery to be made yet allows you to keep making gains in your endurance to help you succeed at the marathon distance!
LEt's look at the free 20 week BEginner marathon training schedule
Running a marathon is one of those things that you won’t ever regret doing, but you might regret NOT doing it down the road!
So save or print this marathon training schedule download (or pin it onto one of your Pinterest boards) or print if off and let’s get started!
If you make the commitment to begin this marathon training schedule soon, you can run your first or next marathon in 20 weeks time!
I'll send you THE Free 20 Week Marathon Training sCHEDULE in miles and kilometers! 👇
How many miles each week you will be running
This plan progresses at about a 10% increase in mileage each week where your long run is over 10 miles in length.
This will help you to gradually and progressively increase your endurance at an appropriate pace.
There is never more than a 2 mile increase from your longest weekly mileage week that you have completed.
Your highest mileage weeks are 30-33 miles when your long runs reach 19+ miles.
After you hit 12 miles in your long training runs there will be an alternating "easy" week, where your mileage is reduced and the "long" run is much shorter in length (between 6-10 miles).
The next week there will be an increase in mileage again and in the long run (about 1-2 miles will be added to your previous long run distance).
This alternation in a long run week and an easy week will help you:
- to stay focused,
- give you a break between weeks
- while keeping your body adapted to the rigors of training,
- and most importantly, dramatically reduce your chances of injury.
Long runs can be hard on your body and so by not doing a long run every week you allow yourself ample recovery time which I promise is more effective and will make you more successful in the marathon!
We talk a lot about how to have successful long runs here! - prep and nutrition is key!
Here is also a post on how long your longest long run should be while training for a marathon.
Cross training during the 20 week marathon training plan
There is a scheduled cross training session each week of training except during taper week (week 20).
Cross training is one of those things that are great to incorporate for building a body with overall fitness and to give your body a break from all of the running and therefore help you avoid injury.
However it is not absolutely necessary for marathoners and I know many who skip it altogether.
The choice is up to you. If your time does not allow you to cross train, don't sweat it. If you are training for a time goal, it is more important to include it.
If you don't have the capacity, time or energy for it, don't feel bad about leaving it out. Keep your focus on the running for now!
Here is a guide to cross training as a runner.
If you are able to cross training, I recommend strength training as your form of cross training. Here is a Strength Training for Marathoners Plan.
what is "MT" on the 20 week marathon training plan?
You will notice that on Sundays there is a scheduled REST + MT day.
MT stands for Mindset Training! I find that the one thing that really can hold a runner back from crossing a finish line or simply just being on the struggle bus the entire race is their mindset!
A negative mindset or one that's not confident that you. can. do. this. can hinder your performance 100%!
We train our bodies to physically run 26.2 miles however that's really only 20% of the marathon equation. Your mindset, what you are telling yourself, makes up a good 80% of whether or not you will be able to handle the distance.
So I include a day in which you focus on training your mindset.
The Mindset Training Plan for Marathoners is what I recommend you use while training with the 20 week marathon training schedule.
It includes a weekly task, prompt, or training technique/tool for you to learn and utilize for each week of your training to ultimately help you develop a tough-as-nails mindset towards running 26.2 miles.
To put it simply, there is no way you can run a marathon without becoming mentally strong!
If you purchase the Run Your First Marathon Training Program then this Mindset Training Plan for Marathoners is include in that program.
Week 8 of the plan: Run a half marathon Or do a simulated marathon race day run
During Week 8 of your Marathon Training you have the option to run either a long run of 12 miles or to complete a half marathon.
If you want to do a simulated race run or have never run a race before then I highly recommend doing the half marathon.
It is a great way to do a trial run while having a fun time in a race atmosphere!
I'm sure you will be so pumped afterwards for your full marathon, although don't become overwhelmed by the thought that you have to double the distance.
You can and will do it!
Just stick to the program and trust in the process!
let's talk about your taper week (week 20)
The week before your marathon is a tapering week.
The good news is that your mileage is dramatically reduced in preparation for the huge overload you will be placing on your body on the day of the marathon.
This is also the week that you will want to begin carbo-loading which is marked on your training schedule.
A carbo-loading plan is included in the Run Your First Marathon Training Program program.
You can run/walk the marathon with this plan!
Absolutely! You can use this marathon training schedule with the run-walk-run method.
Running gurus such as Jeff Galloway highly recommend this style of marathon "running".
Especially if you are still relatively new to running this might be a great option for you or as you increase your long run distance.
Play around with a good run-walk-run ratio and see what works for you.
Try running for 3 minutes and then walking for 3 minutes.
Or run for 5 minutes and walk for 2 minutes.
Here is an entire guide on run/walking!
How to eat while training for a marathon
The last thing I want to mention is how to eat while using this 20 week marathon training plan!
1. I cannot emphasize enough the importance of eating complex carbohydrates as your primary fuel source!
In fact 60% of your diet as a marathoner should be composed of carbohydrates! They are the effecient energy blend that will fuel your body quickly allowing it to sustain your pace and energy needs to run long distances. Fat and protein simply do not provide energy in the same way!
2. Find yourself a great energy drink to use during your long runs!
The best way to intake fuel is via liquids! They are absorbed more quickly than solid foods (although you can go that route as well). It might take trial and error finding the best energy drink so start trialing one out early in your marathon training.
There is SO SO much that goes into marathon nutrition that simply can't be covered on this page.
Therefore, I want to point you to 2 resources.
1. Here is a quick reference guide on marathon nutrition with additional links to other great posts on nutrition and what your marathon training diet should look like.
2. The ultimate resource is going to be the Eat Like a Marathoner Nutrition Course.
This will give you everything you need to know in any easy to digest guide but also will help you develop a personalized nutrition plan for:
- your body,
- gender,
- fitness level - particularily your pace! This really plays a role in how much fuel you need!
- and marathon goals
It breaks down what you need to know about fueling:
- before, during and after long runs,
- before race week,
- carbo-loading plans,
- pre-race meal,
- how to eat to recover quickly and so much more!
You get one shot on race day to get it right so don't let your nutrition be what holds you back!
Get the Eat Like a Marathoner Nutrition Course here!
Here's the 20 week training plan again!
Sign up below the plan to receive the free printable download of this beginner marathon training plan that comes in both miles and kilometers!
I'll send you THE Free 20 Week Marathon Training sCHEDULE in miles and kilometers! 👇
Related Pages:
How to Train for a Marathon: Ultimate Step by Step
List of Best Marathon Training Schedules for Runners
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Hi I'm Molly! I'm here to help you with your marathon training! Whether you need a half marathon plan
or a beginner marathon training plan, I have you covered.
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