A Beginner’s Guide to Preparing for Your First Marathon
Summary:
This guide shows how to prepare for your first marathon with an example 36-week plan that builds from short run-walk sessions to longer runs. It includes different starting points for people who already run regularly. You’ll also learn how to manage your effort and practise nutrition and hydration as the distance grows.
From Your First Run to Marathon Day
Deciding to work towards a marathon is exciting, even if 42.2 kilometres or 26.2 miles feels difficult to imagine right now. You may be wondering how you will keep going for that long when you are only beginning to run. The answer comes through the training you do over many weeks. Your first sessions are short and include walks between the running sections. Later, you will spend more time running during the week and begin covering longer distances in one session. You will learn to begin gently and notice when a walk helps you keep going. As your runs grow longer, you will also find out how your effort feels after you have already been moving for a while.
This guide includes an example 36-week plan that takes you from those opening run-walk sessions towards your first marathon. It gives you three runs a week, with lighter weeks after periods of building so you have time to recover before going further. As the longer runs grow, you will have opportunities to practise your nutrition and hydration while running and find an approach you can return to on marathon day. By the time you reach the start, you will have spent months learning how to manage longer runs and what you need to keep going. If you already run regularly, the guide also shows where you could join the plan based on the distances you are currently covering.
Setting Yourself Up for Marathon Training
You can begin with somewhere you feel comfortable running and a way to time your sessions. The first weeks are short, so you do not need to organise all the equipment you may use later in training. As the sessions grow, you will spend longer in your shoes and begin practising how to carry fuel and drinks. Start with what helps you complete the early sessions, then pay attention to anything that becomes uncomfortable or difficult to manage as you go further.
Running shoes that fit well:
Choose a pair that feels secure without pressing or rubbing when you run. A specialist running shop can help you try different shoes if you are unsure where to begin. Notice how they feel beyond the first few minutes of a session. As your runs get longer, a small area of rubbing may become something you need to address before the next run.Clothes you can move in comfortably:
Wear clothes that suit the weather and do not restrict your movement. Running socks and underwear deserve attention too, particularly when you begin spending much longer on your feet. If something slips or rubs repeatedly, change it during training so you know what feels comfortable before marathon day.A way to follow time and distance:
A phone timer can take you through the early run-walk sessions. Later, a running watch or an app such as Strava can help you follow the distance sessions. A measured route is another option. Some watches measure heart rate at the wrist or can pair with a separate heart rate monitor, which you may find useful as your training develops.A way to carry what you need on longer runs:
When sessions become long enough for you to practise fuelling and hydration, think about how you will carry them. You might try a running belt or a vest during training. Use the longer sessions to find out whether you can reach what you need while moving and whether it stays comfortable for the whole run.
A short route close to home can work well while the sessions are guided by time. You can get to know it over the first few weeks and add another stretch when the runs become longer. You can use a treadmill for some of your training too. By the time the plan asks you to cover longer distances, you will have a better sense of where you enjoy running and how much room you need. You can let your routes grow with your training.
Learning to Manage Effort Throughout Marathon Training
Begin your runs gently enough that you can speak in full sentences while you are moving. This is the talk test, and it gives you a way to check your effort without needing a target pace. During a longer run, check again after you have been moving for a while. A pace that felt comfortable at the start may begin to feel harder as time passes. If talking becomes difficult, slow down while you are still running or take a walk break. Learning to make that adjustment matters when you are preparing for a marathon, because a comfortable first few kilometres do not tell you how the rest of a long run will feel.
The plan also uses rate of perceived exertion, or RPE, to describe how hard running feels on a scale from 1 to 10. Most sessions sit around RPE 3–4. You know you are exercising, but your breathing is manageable and you can hold a conversation. A walk break may feel closer to RPE 1–2. A few later sessions offer short, optional periods at RPE 5–6, where speaking in full sentences becomes harder. Each has an easy alternative, and the long runs remain at RPE 3–4. The aim is to recognise when your effort is rising and respond before the run becomes difficult to manage.
If you would like to understand how these efforts fit into wider marathon training beyond this example plan, Why Do Running Zones Matter for Marathon Training? takes you through the different zones and what they are used for.
Using the 36-Week Marathon Plan
You will not have a new distance to cover every time you run. In the opening weeks, familiar timings come back so you can get used to running for a little longer before the next change. As training develops, the third run begins to take you further, while the other sessions give you more running across the week. A lighter week comes every fourth week through Week 28, giving you time to recover before the distance grows again. Week 31 is lighter too, before the final long runs. Weeks 34 and 35 form the taper, when the runs become shorter so you can recover from your longest training weeks before the marathon. Find three days that work for you and leave at least one day without running between them. If a week feels like more than you can comfortably manage, repeat a week you know before moving on. The plan does not have to fit exactly into 36 weeks.
The early sessions are guided by time, so you can follow them with a simple timer. You begin with a five-minute warm-up walk, then follow the running and walking shown for that day before finishing with a five-minute cool-down walk. Both walks are included in the total time. If the run-walk pattern repeats, complete its final walk before starting your cool-down. From Week 5, the third session begins to give you a distance to cover, with any walk breaks counting towards it. Much later, the longest runs have a time limit as well, so you finish the main session when you reach the distance or that limit, whichever comes first. If you are already running regularly, the starting points below will help you find a week that suits what you can currently manage.
Where Should You Start in the Marathon Plan?
If you already run regularly, you may be able to begin further into the plan. Choose your starting week based on the running you are managing now, rather than a distance you covered some time ago.
New to running:
Begin at Week 1, provided you can already walk comfortably for thirty minutes.Comfortable covering 5K:
Consider Week 9 if you currently run three times a week and can comfortably cover 5K during your longer run.Comfortable covering 10K:
Consider Week 15 if you currently run three times a week and can comfortably cover 10K during your longer run.Comfortable covering a half marathon:
Consider Week 25 if you currently run three times a week and can comfortably cover half-marathon distance during your longer run.
Read all three sessions in the week where you plan to start. If they ask for substantially more running than you are currently managing, begin earlier and give yourself more time to build.
An Example 36-Week Beginner Marathon Plan
Weeks 1–8: Starting to Run
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Your first week begins with one-minute runs followed by two-minute walks. The running sections become two and then three minutes long in the next sessions. Keep them gentle enough to speak while moving and take each walking break in full. You only need to think about the session in front of you.
Run 1
Warm-up: 5 min walk
Main session: 6 × (1 min run at RPE 3–4, 2 min walk)
Cool-down: 5 min walk
Total time: 28 min
Run 2
Warm-up: 5 min walk
Main session: 5 × (2 min run at RPE 3–4, 2 min walk)
Cool-down: 5 min walk
Total time: 30 min
Run 3
Warm-up: 5 min walk
Main session: 4 × (3 min run at RPE 3–4, 2 min walk)
Cool-down: 5 min walk
Total time: 30 min
Try to finish each running section without having to push hard through its final moments. If that means slowing down, let yourself do so. The walks are part of the session and give you time before beginning again. Repeat a shorter pattern if you need more practice with it.
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The first run repeats last week’s three-minute sections. Runs 2 and 3 extend them to four and five minutes, with longer walks between efforts. You are spending more time running before each break. Keep the effort similar to last week rather than trying to cover ground more quickly.
Run 1
Warm-up: 5 min walk
Main session: 4 × (3 min run at RPE 3–4, 2 min walk)
Cool-down: 5 min walk
Total time: 30 min
Run 2
Warm-up: 5 min walk
Main session: 3 × (4 min run at RPE 3–4, 3 min walk)
Cool-down: 5 min walk
Total time: 31 min
Run 3
Warm-up: 5 min walk
Main session: 3 × (5 min run at RPE 3–4, 3 min walk)
Cool-down: 5 min walk
Total time: 34 min
Notice whether the pace you choose at the beginning still feels manageable near the end of each repetition. If it does not, begin the next one more slowly. There is no need to shorten the walks or add another repetition when you finish. Give yourself time to become familiar with these sessions.
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Run 1 contains two eight-minute running sections with a walk between them. The next sessions introduce ten and twelve minutes without a scheduled break. Although those sessions are shorter overall, they give you a new way to experience running. A walk remains available if you need one before the time is up.
Run 1
Warm-up: 5 min walk
Main session: 8 min run at RPE 3–4, 3 min walk, 8 min run at RPE 3–4
Cool-down: 5 min walk
Total time: 29 min
Run 2
Warm-up: 5 min walk
Main session: 10 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 20 min
Run 3
Warm-up: 5 min walk
Main session: 12 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 22 min
You may find that a slower pace helps you settle into continuous running. Use it without worrying about how far you travel. If you walk, let that break sit within the prescribed time rather than adding extra minutes afterwards. You can repeat this week before progressing.
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All three runs become shorter this week. You will return to eight minutes in the first two sessions and ten minutes in the third. These durations are already familiar. Keep the effort easy so this is a genuine reduction in training rather than a chance to run harder.
Run 1
Warm-up: 5 min walk
Main session: 8 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 18 min
Run 2
Warm-up: 5 min walk
Main session: 8 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 18 min
Run 3
Warm-up: 5 min walk
Main session: 10 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 20 min
A shorter week can feel different when you have been looking forward to doing more. Follow the reductions as written and notice how you feel between runs. If the earlier weeks still feel demanding, spend longer with these manageable durations before moving to a distance target.
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Runs 1 and 2 return to ten and twelve minutes. For Run 3, choose a route where you can measure 2K. Start measuring after the warm-up walk and begin your cool-down when the main session ends. Walk breaks within the 2K count towards the distance.
Run 1
Warm-up: 5 min walk
Main session: 10 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 20 min
Run 2
Warm-up: 5 min walk
Main session: 12 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 22 min
Run 3
Warm-up: 5 min walk
Main session: Run 2K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks
Give the distance as much time as your comfortable pace requires. You are not trying to squeeze it into the duration of an earlier run. If you need to walk, take the break and continue when ready. Completing the session with a manageable effort matters more than finishing without a pause.
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Both weekday runs now last fifteen minutes. The longer session moves to 3K, so allow more time when arranging that run. Keep the same conversational effort throughout the week. You can use walk breaks in the timed sessions as well as the distance run.
Run 1
Warm-up: 5 min walk
Main session: 15 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 25 min
Run 2
Warm-up: 5 min walk
Main session: 15 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 25 min
Run 3
Warm-up: 5 min walk
Main session: Run 3K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks
Think about how you approached the 2K when choosing your starting pace. If the final part felt much harder than the beginning, try a gentler start this time. There is no need to increase your speed simply because you are becoming more familiar with running.
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The first run stays at fifteen minutes and the second extends to twenty. Run 3 reaches 4K. Leave a day without running between sessions so the longer run has its own place in the week. None of these sessions needs to feel faster than the running you have already done.
Run 1
Warm-up: 5 min walk
Main session: 15 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 25 min
Run 2
Warm-up: 5 min walk
Main session: 20 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 30 min
Run 3
Warm-up: 5 min walk
Main session: Run 4K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks
Your shorter runs are useful practice for the longer one. Use them to learn how an easy beginning feels before you have much distance behind you. When you reach the 4K session, keep that same approach and walk when it helps you manage the effort.
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The timed runs reduce to twelve and fifteen minutes. Run 3 comes back to 3K. You are doing less in every session, giving you room to recover from the recent build. Keep the pace comfortable rather than using the shorter distance to see how quickly you can finish.
Run 1
Warm-up: 5 min walk
Main session: 12 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 22 min
Run 2
Warm-up: 5 min walk
Main session: 15 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 25 min
Run 3
Warm-up: 5 min walk
Main session: Run 3K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks
You do not have to make the week harder to make it worthwhile. A familiar distance lets you practise without extending the running. If you still feel unusually tired before the next session, take more recovery and return when the easy effort feels manageable again.
Weeks 9–14: Building Beyond 5K
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Both shorter sessions now last twenty minutes. Your longer run moves to 5K, one kilometre beyond your previous longest session before the easier week. Choose a route you can follow without rushing and leave enough time for walk breaks if you use them.
Run 1
Warm-up: 5 min walk
Main session: 20 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 30 min
Run 2
Warm-up: 5 min walk
Main session: 20 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 30 min
Run 3
Warm-up: 5 min walk
Main session: Run 5K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks
Five kilometres is an achievement worth recognising on its own. There is no need to race it because it is a familiar event distance. Notice how you feel towards the finish and afterwards. That experience will help you judge whether to move on or spend another week here.
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Run 1 remains at twenty minutes and Run 2 grows to twenty-five. The longer session moves to 6K. The extra time gives you more opportunity to practise an easy effort. Keep the shorter sessions gentle enough that they do not leave you struggling before the longer run.
Run 1
Warm-up: 5 min walk
Main session: 20 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 30 min
Run 2
Warm-up: 5 min walk
Main session: 25 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 35 min
Run 3
Warm-up: 5 min walk
Main session: Run 6K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks
You may already know places on your route where a walk break feels useful. You can plan those breaks instead of waiting until you are very tired. Let the full 6K guide your starting effort rather than trying to reach 5K in the same time as last week.
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The first two runs both last twenty-five minutes. Run 3 reaches 7K, your longest session so far. The time this takes will depend on your pace and walking breaks. Arrange the run so you can finish without trying to hurry through the final kilometres.
Run 1
Warm-up: 5 min walk
Main session: 25 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 35 min
Run 2
Warm-up: 5 min walk
Main session: 25 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 35 min
Run 3
Warm-up: 5 min walk
Main session: Run 7K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks
If these longer sessions are already taking over an hour, begin thinking about access to a drink and practising fuel during them. You do not need to wait for 10K to consider your needs. Keep learning from how the run feels and allow recovery before heading out again.
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Both timed sessions return to twenty minutes and the longer run reduces to 5K. This is another planned easier week. There is no new distance to reach, so let the sessions feel familiar and keep the same gentle effort you have used throughout the opening part of the plan.
Run 1
Warm-up: 5 min walk
Main session: 20 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 30 min
Run 2
Warm-up: 5 min walk
Main session: 20 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 30 min
Run 3
Warm-up: 5 min walk
Main session: Run 5K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks
You have now spent several weeks making room for running. That routine matters as much as the longest distance on your watch. If you need more time at this stage, take it. You can continue building when the sessions feel manageable and you are recovering between them.
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The first run returns to twenty-five minutes and the second extends to thirty. Run 3 moves to 8K, one kilometre beyond your previous longest run before the recovery week. Your shorter sessions are growing too, helping you become familiar with more running across the week.
Run 1
Warm-up: 5 min walk
Main session: 25 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 35 min
Run 2
Warm-up: 5 min walk
Main session: 30 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 40 min
Run 3
Warm-up: 5 min walk
Main session: Run 8K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks
Keep the thirty-minute session conversational rather than treating it as a test of fitness. In the 8K, begin with enough patience to manage the later kilometres. If walking has been helpful, keep it available. You do not need to change a workable approach just because the distance is increasing.
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Run 2 introduces three optional two-minute sections at RPE 5–6 within a thirty-minute run. Easy running separates them and finishes the session. Choose the easy alternative if the longer distances still feel demanding. Run 3 moves to 9K at your usual comfortable effort.
Run 1
Warm-up: 5 min walk
Main session: 25 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 35 min
Run 2
Warm-up: 5 min walk
Main session: 10 min easy run at RPE 3–4, then 3 × (2 min run at RPE 5–6, 2 min easy run at RPE 3–4), then 8 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 40 min
Easy alternative: 30 min easy run at RPE 3–4. Total time remains 40 min, including both five-minute walks.
Run 3
Warm-up: 5 min walk
Main session: Run 9K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks
The firmer sections should feel controlled, with shorter phrases possible. They are not sprints and you do not need to finish them breathless. If you cannot settle during the easy running between them, keep the rest gentle. The 9K remains easy from beginning to end.
Weeks 15–24: Building Beyond 10K
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Both shorter sessions are thirty-minute easy runs. Run 3 reaches 10K. Before setting out, consider how long the run is likely to take and how you will access a drink. Use this stage to begin practising any gels or other carbohydrate sources you intend to use during longer sessions.
Run 1
Warm-up: 5 min walk
Main session: 30 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 40 min
Run 2
Warm-up: 5 min walk
Main session: 30 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 40 min
Run 3
Warm-up: 5 min walk
Main session: Run 10K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks
You have covered your first 10K. Take a moment to enjoy that distance and how far you have come since the opening run-walk sessions. You are heading into a recovery week now, with shorter runs that give you time to recover before the distance grows again. There is no need to add extra running because the 10K went well. Let yourself take that achievement into the next stage of training.
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Run 1 reduces to twenty minutes and Run 2 to twenty-five. The longer run returns to 7K. Keep every session easy and leave the reduction in place. You have reached a new distance and now have a lighter week before the next build.
Run 1
Warm-up: 5 min walk
Main session: 20 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 30 min
Run 2
Warm-up: 5 min walk
Main session: 25 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 35 min
Run 3
Warm-up: 5 min walk
Main session: Run 7K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks
Use the week to reflect on the food and drink arrangements from your 10K. Perhaps carrying a bottle worked well or a different way of carrying fuel would be more comfortable. You do not need to copy the intake from a longer run into this shorter one. Keep your regular meals and recovery in mind too.
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Run 1 returns to thirty minutes and Run 2 moves to thirty-five. Run 3 reaches 11K. Give the longer session room in your day and prepare whatever fuel and drink you need before leaving. Keep the running gentle rather than trying to turn the extra kilometre into a faster finish.
Run 1
Warm-up: 5 min walk
Main session: 30 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 40 min
Run 2
Warm-up: 5 min walk
Main session: 35 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 45 min
Run 3
Warm-up: 5 min walk
Main session: Run 11K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks
You can now begin repeating the fuelling choices that felt comfortable instead of changing everything each week. If you are trying a new product, follow its instructions and pay attention to how it sits while moving. Keep drinking responsive to thirst and the conditions, with access to fluid along your route.
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The shorter runs keep last week’s durations. Run 2 offers three optional three-minute sections at RPE 5–6, with easy running between them. Choose thirty-five minutes entirely easy if that suits your recovery better. The longer run moves to 12K and stays conversational throughout.
Run 1
Warm-up: 5 min walk
Main session: 30 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 40 min
Run 2
Warm-up: 5 min walk
Main session: 10 min easy run at RPE 3–4, then 3 × (3 min run at RPE 5–6, 2 min easy run at RPE 3–4), then 10 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 45 min
Easy alternative: 35 min easy run at RPE 3–4. Total time remains 45 min, including both five-minute walks.
Run 3
Warm-up: 5 min walk
Main session: Run 12K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks
Use the 12K to practise when you take fuel as well as what you choose. Plan it before leaving rather than waiting until you feel depleted. A walk break can give you time to open a gel or drink comfortably. Notice what works without trying to force the same routine in different weather.
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Run 1 stays at thirty minutes and Run 2 extends to forty. The longer session reaches 14K. All the running is easy this week. Give yourself enough time for Run 3 and organise access to fuel and drink along the route, especially if you will be away from home for longer than before.
Run 1
Warm-up: 5 min walk
Main session: 30 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 40 min
Run 2
Warm-up: 5 min walk
Main session: 40 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 50 min
Run 3
Warm-up: 5 min walk
Main session: Run 14K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks
Start the 14K gently and keep using the walking pattern that helps you manage the session. If last week’s 12K was difficult to finish or recover from, repeat that stage first. Your fuelling and hydration practice should develop with the duration, rather than being left until the longest runs arrive.
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The first run comes down to twenty-five minutes and the second to thirty. Run 3 returns to 10K. Keep the running easy and avoid adding distance because a route feels familiar. The whole week asks for less after your recent increases.
Run 1
Warm-up: 5 min walk
Main session: 25 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 35 min
Run 2
Warm-up: 5 min walk
Main session: 30 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 40 min
Run 3
Warm-up: 5 min walk
Main session: Run 10K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks
Keep eating enough across the week while you recover from the longer sessions. For the 10K, plan drinks and any fuel around its expected duration rather than automatically copying the 14K. You can keep practising a familiar approach without turning this recovery week into another demanding training week.
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Run 1 grows to thirty-five minutes and Run 2 to forty-five. The longer run reaches 16K, two kilometres beyond the 14K you covered before the easier week. Everything stays at RPE 3–4. Plan a route that makes your drink access and fuel easy to manage.
Run 1
Warm-up: 5 min walk
Main session: 35 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 45 min
Run 2
Warm-up: 5 min walk
Main session: 45 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 55 min
Run 3
Warm-up: 5 min walk
Main session: Run 16K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern. Finish at 16K or 2 hr 30 min, whichever comes first
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks. Maximum 2 hr 40 min
These sessions now ask for more time across the week as well as on the long-run day. Notice whether you are recovering before the next run. During the 16K, continue practising regular fuelling using what has agreed with you so far. Walk breaks can remain part of your approach from the beginning.
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The first run stays at thirty-five minutes and the second extends to fifty. Run 3 moves to 18K, with a maximum of two hours thirty minutes for the main session. Plan what you will carry and where you can get a drink before setting out. Keep the effort easy throughout the longer session.
Run 1
Warm-up: 5 min walk
Main session: 35 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 45 min
Run 2
Warm-up: 5 min walk
Main session: 50 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 60 min
Run 3
Warm-up: 5 min walk
Main session: Run 18K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern. Finish at 18K or 2 hr 30 min, whichever comes first
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks. Maximum 2 hr 40 min
Use the run to learn whether your fuelling approach remains comfortable over a longer period. If you reach the time limit before 18K, finish the main session there and cool down. Do not run faster to reach the distance. Record what you covered and how you recovered so later decisions are based on your own experience.
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The weekday durations stay the same. Run 2 offers three optional four-minute sections at RPE 5–6, while the longer run comes down to 16K with a maximum of two hours fifteen minutes for the main session. This gives you a week without a new long-run distance. Choose the easy alternative if you are still recovering from the previous week.
Run 1
Warm-up: 5 min walk
Main session: 35 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 45 min
Run 2
Warm-up: 5 min walk
Main session: 15 min easy run at RPE 3–4, then 3 × (4 min run at RPE 5–6, 3 min easy run at RPE 3–4), then 14 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 60 min
Easy alternative: 50 min easy run at RPE 3–4. Total time remains 60 min, including both five-minute walks.
Run 3
Warm-up: 5 min walk
Main session: Run 16K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern. Finish at 16K or 2 hr 15 min, whichever comes first
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks. Maximum 2 hr 25 min
Keep the firmer sections controlled and let the easy running between them be genuinely gentle. For the 16K, use familiar fuel and practise taking a drink while walking if that is how you expect to use event stations. There is no need to make the shorter long run faster.
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Run 1 reduces to twenty-five minutes and Run 2 to thirty-five. The longer session comes down to 12K with a maximum of one hour forty-five minutes for the main session. Keep all three easy. This week gives you less running before you begin spending more time at distances around and beyond twenty kilometres.
Run 1
Warm-up: 5 min walk
Main session: 25 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 35 min
Run 2
Warm-up: 5 min walk
Main session: 35 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 45 min
Run 3
Warm-up: 5 min walk
Main session: Run 12K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern. Finish at 12K or 1 hr 45 min, whichever comes first
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks. Maximum 1 hr 55 min
Look back at how the recent longer runs fitted into your life as well as how they felt. You may need more time afterwards to eat and rest. Continue practising fuel and drink when the duration calls for them, but keep the reduction in training intact even if you feel eager to go further.
Weeks 25–36: Preparing for the Marathon
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The first run moves to forty minutes and the second to fifty-five. The longer session targets 20K, stopping sooner if you reach two hours forty-five minutes for the main session. All the running is easy. Set out with a practical plan for carrying fuel and reaching drinks during the session.
Run 1
Warm-up: 5 min walk
Main session: 40 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 50 min
Run 2
Warm-up: 5 min walk
Main session: 55 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 65 min
Run 3
Warm-up: 5 min walk
Main session: Run 20K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern. Finish at 20K or 2 hr 45 min, whichever comes first
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks. Maximum 2 hr 55 min
Twenty kilometres is a substantial training session, so keep the opening effort patient. Use the fuelling routine you have practised and allow walk breaks before fatigue makes the decisions for you. If you finish unusually depleted despite that preparation, repeat a manageable stage and review the approach before extending the run.
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Runs 1 and 2 last forty and sixty minutes. The longer session targets 22K, a little beyond half-marathon distance if you reach it within the three-hour limit for the main session. This is an easy training run, with no need to race through 21.1K or prove that you can cover it without walking.
Run 1
Warm-up: 5 min walk
Main session: 40 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 50 min
Run 2
Warm-up: 5 min walk
Main session: 60 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 70 min
Run 3
Warm-up: 5 min walk
Main session: Run 22K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern. Finish at 22K or 3 hr, whichever comes first
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks. Maximum 3 hr 10 min
Plan fuel for the time you expect to be moving and check that your route gives you access to drinks. Use the products and carrying method you already know. If the time limit ends the session before 22K, that is the planned stopping point. Take the recovery you need before the next run.
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The weekday sessions keep their durations. Run 2 includes three optional five-minute sections at RPE 5–6, while the longer run returns to 20K with a shorter limit of two hours thirty minutes for the main session. There is an entirely easy alternative for Run 2. Use it if the sixty-minute weekday session itself is still a substantial challenge.
Run 1
Warm-up: 5 min walk
Main session: 40 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 50 min
Run 2
Warm-up: 5 min walk
Main session: 15 min easy run at RPE 3–4, then 3 × (5 min run at RPE 5–6, 3 min easy run at RPE 3–4), then 21 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 70 min
Easy alternative: 60 min easy run at RPE 3–4. Total time remains 70 min, including both five-minute walks.
Run 3
Warm-up: 5 min walk
Main session: Run 20K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern. Finish at 20K or 2 hr 30 min, whichever comes first
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks. Maximum 2 hr 40 min
At the firmer effort, aim for a similar feeling in the first and final repetition. The 20K stays easy and gives you another opportunity to repeat your fuelling and hydration routine. If you change something that has not been working, make a small deliberate adjustment so you can understand its effect.
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Both weekday runs become shorter, at thirty and forty minutes. The longer session reduces to 16K with a maximum of two hours for the main session. Keep the pace conversational across all three runs. This is a recovery week before the final part of the marathon build, with no harder efforts to fit in.
Run 1
Warm-up: 5 min walk
Main session: 30 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 40 min
Run 2
Warm-up: 5 min walk
Main session: 40 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 50 min
Run 3
Warm-up: 5 min walk
Main session: Run 16K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern. Finish at 16K or 2 hr, whichever comes first
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks. Maximum 2 hr 10 min
Use the extra room in the week to recover rather than adding missed sessions. Check your fuel supplies and any event information about drinks so you know what still needs practising. Your 16K can follow the same familiar approach, adjusted for how long you expect to be out.
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Run 1 moves to forty-five minutes and Run 2 to sixty-five. The longer run targets 24K, with a maximum of three hours for its main session. All three runs stay easy. Give the longer weekday session space in your schedule as well as the weekend run.
Run 1
Warm-up: 5 min walk
Main session: 45 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 55 min
Run 2
Warm-up: 5 min walk
Main session: 65 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 75 min
Run 3
Warm-up: 5 min walk
Main session: Run 24K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern. Finish at 24K or 3 hr, whichever comes first
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks. Maximum 3 hr 10 min
Use this long run to rehearse accessing your fuel without disrupting the easy effort. Keep drink access planned and respond to thirst as conditions change. If the time limit leaves you well short of 24K, do not add the remaining distance later. Review how the next stage fits your pace and recovery.
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The first run remains at forty-five minutes and the second grows to seventy. The longer session targets 26K within a limit of three hours fifteen minutes for the main session. Keep the pace gentle and use planned walk breaks if they help. This week contains substantial easy running without any faster sections.
Run 1
Warm-up: 5 min walk
Main session: 45 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 55 min
Run 2
Warm-up: 5 min walk
Main session: 70 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 80 min
Run 3
Warm-up: 5 min walk
Main session: Run 26K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern. Finish at 26K or 3 hr 15 min, whichever comes first
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks. Maximum 3 hr 25 min
Prepare enough fuel for your expected time outside and practise the routine you intend to use during the marathon. Check whether your event provides the products you have tried or whether you will carry your own. Arrange access to drinks along your training route too. Finish the session at the distance or time limit, then give recovery the attention a long run deserves.
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Run 1 reduces to thirty minutes and Run 2 to forty-five. Run 3 is up to 18K with a shorter limit of two hours thirty minutes for the main session. Stop when you reach either one. The lower time limit keeps this a lighter long run for slower runners too.
Run 1
Warm-up: 5 min walk
Main session: 30 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 40 min
Run 2
Warm-up: 5 min walk
Main session: 45 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 55 min
Run 3
Warm-up: 5 min walk
Main session: Run 18K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern. Finish at 18K or 2 hr 30 min, whichever comes first
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks. Maximum 2 hr 40 min
Keep your fuelling and drink arrangements suitable for the session you are actually doing. You do not need the same intake as during your longest run simply because the routine is familiar. If you are still carrying fatigue from the previous weeks, take additional recovery before returning to the build.
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The first run returns to forty-five minutes and the second reaches seventy-five. Run 3 targets 28K within the three-hour-fifteen-minute limit. Run 2 is the longest weekday run in the plan, so keep it easy. Prepare the longer session around the routine you hope to use on marathon day.
Run 1
Warm-up: 5 min walk
Main session: 45 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 55 min
Run 2
Warm-up: 5 min walk
Main session: 75 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 85 min
Run 3
Warm-up: 5 min walk
Main session: Run 28K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern. Finish at 28K or 3 hr 15 min, whichever comes first
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks. Maximum 3 hr 25 min
Use familiar clothing and the fuel you expect to carry or receive at the event. Practise your drink arrangements without forcing fluid to match a rigid schedule. The useful outcome is learning how the whole session works for you. You do not need to speed up at the end or exceed the time limit.
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The weekday runs reduce to forty and sixty minutes. Your final peak long run targets 30K, stopping at three hours thirty minutes if that comes first. The shorter weekday sessions leave more room around it. Every run stays easy, with walk breaks available throughout.
Run 1
Warm-up: 5 min walk
Main session: 40 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 50 min
Run 2
Warm-up: 5 min walk
Main session: 60 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 70 min
Run 3
Warm-up: 5 min walk
Main session: Run 30K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern. Finish at 30K or 3 hr 30 min, whichever comes first
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks. Maximum 3 hr 40 min
If you reach 3 hr 30 min before 30K, finish the session there. If you have reached the time limits on several longer runs, compare the distance you are covering with your event’s time limit. You may need more time to prepare before taking on the marathon.
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Your peak long run is behind you. Run 1 reduces to thirty minutes and Run 2 to forty-five. The longer session is up to 20K or two hours thirty minutes, whichever comes first. This lower limit reduces the time on your feet even if previous distance targets took longer.
Run 1
Warm-up: 5 min walk
Main session: 30 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 40 min
Run 2
Warm-up: 5 min walk
Main session: 45 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 55 min
Run 3
Warm-up: 5 min walk
Main session: Run 20K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern. Finish at 20K or 2 hr 30 min, whichever comes first
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks. Maximum 2 hr 40 min
Keep the long run comfortable and use familiar fuel and drinks appropriate to its duration. There is no need to add another peak-distance session to make up for kilometres you did not cover. The taper gives you room to recover from the training already completed.
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The first two runs shorten to twenty-five and thirty minutes. Run 3 is up to 12K with a ninety-minute limit for the main session. Keep the effort easy. You are now reducing the training further, rather than trying to improve fitness through one more demanding run.
Run 1
Warm-up: 5 min walk
Main session: 25 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 35 min
Run 2
Warm-up: 5 min walk
Main session: 30 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 40 min
Run 3
Warm-up: 5 min walk
Main session: Run 12K at RPE 3–4, using walk breaks as needed or your planned run–walk pattern. Finish at 12K or 90 min, whichever comes first
Cool-down: 5 min walk
Total time: Depends on your pace, including both five-minute walks. Maximum 1 hr 40 min
Confirm what fuel you will carry and where drinks will be available during the marathon. Keep your usual eating routine and avoid experimenting with unfamiliar products. A shorter training week does not mean you need to arrive hungry. Use what you have learned from the longer runs.
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The first two sessions are twenty and fifteen minutes of comfortable running. Arrange them early enough to leave at least two days without running before the marathon. Use the breakfast and fuelling approach you practised during training. Begin the event gently, with planned walk breaks from the start if that is your chosen approach.
Run 1
Warm-up: 5 min walk
Main session: 20 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 30 min
Run 2
Warm-up: 5 min walk
Main session: 15 min easy run at RPE 3–4
Cool-down: 5 min walk
Total time: 25 min
Run 3: Your Marathon
Warm-up: 5 min walk
Main session: Cover 42.2K at a manageable effort, beginning around RPE 3–4 and using the run–walk approach practised in training
Cool-down: 5 min walk
Total time: Your marathon completion time, plus the five-minute warm-up and five-minute cool-down walks
The marathon will take you beyond your longest training session. Continue using familiar fuel and respond to thirst, adjusting your effort for the conditions. Slow down or walk when that helps and stop if you become unwell or develop concerning pain. Reaching the finish is an achievement built through months of preparation, however you combine running and walking along the way.
Practising Nutrition and Hydration for Your Marathon
As the long runs begin taking more time, you will have a chance to learn how fuelling feels while you are moving. Think about what you ate before heading out and whether you felt comfortable once the run was under way. Later sessions give you room to try the carbohydrate you might use during a marathon, whether that is a gel or something else you can carry. You can notice when you took it and how you felt afterwards, then make changes on another training run. By the time you reach the longest sessions, the aim is to be using an approach you know rather than trying to work one out on the day.
Hydration is part of that practice too. Notice how much you want to drink on longer runs and how the conditions affect what feels comfortable, without forcing fluid simply to meet a number. You may also consider whether an electrolyte drink has a place in your longer sessions. If you enter an event, find out what will be available on the course. You may decide to carry your own drink or fuel, particularly if the event provides something you have not tried. Use training to find out how you will carry it and whether you can reach it easily while running. These small practical choices can make your marathon day feel much more familiar.
Managing Recovery During Marathon Training
As the runs grow, you may notice that finishing a session and feeling ready for the next one are different things. A longer run can leave your legs tired the following day, even when you kept the effort comfortable throughout. Pay attention to how you feel when your next running day arrives. If you are still unusually tired, give yourself more time to recover before you run again. Eating enough and getting the sleep you need matter across the training week, especially as you spend more time running.
The lighter weeks in the plan give you a chance to recover after the distance has grown. Let those weeks stay lighter, even if the shorter runs feel easy. You can also repeat a week when a new distance leaves you needing more time before going further. If you would like a closer look at what happens between sessions, Running Recovery Explained takes you through it.
When a Long Run Becomes Difficult
A long run can begin comfortably and feel quite different after you have been moving for a couple of hours. When that happens, check what has changed before deciding what the rest of the run will be like. If your breathing has become harder, ease your pace. If a walk break helps you settle, take it and begin running again when you feel ready. On the longer sessions, you can also practise following the fuelling approach you have worked out in training. These are decisions you can make during a run. You do not have to wait until you are struggling to use them. For a closer look at how these sessions prepare you for the distance, explore Understanding Marathon Long Runs.
The remaining distance can feel large when you are tired, even on a route you know. Bring your attention back to the next part of the session, such as reaching the next turn or completing the next planned running section. When you get there, decide how you feel and what comes next. That gives you a way to keep making useful choices without asking yourself to feel confident about every kilometre still ahead. Some runs will still need to end earlier than planned. If you become unwell or develop concerning pain, stop rather than treating the distance as something you must complete. For more on what to do when a long run begins to feel difficult, explore how to manage the Mental Side of Marathon Long Runs. It looks at how to stay focused and make useful decisions as the distance grows.
Taking Your Training Into Marathon Day
Before the marathon, look at the course and the event’s time limit so you know how the day will work. Find out what will be available at the drink stations and decide what you will carry yourself. Give yourself time to reach the start without rushing. The opening kilometres may feel unusually easy with other runners around you, so begin at the manageable effort you practised in training. If planned walk breaks helped on your long runs, you can use them from the start rather than waiting until you are tired.
The later part of the marathon will take you beyond your longest training session, and that is part of what makes your first one so memorable. You will be moving into new distance with months of running behind you. When the effort rises, you can slow down or take the walk breaks you have practised. Look around as you go, especially when you reach a point you once could not imagine covering. You have worked towards this day across many training weeks. Let yourself enjoy being there and take pride in every kilometre that brings you closer to the finish.
FAQ: Marathon Training and Race Day
What does “hitting the wall” mean in a marathon?
Runners use this phrase for a pronounced drop in energy and pace during the later part of a marathon. It is often linked to running low on stored carbohydrate, though starting too fast can also contribute. It is not something every runner will experience. The long runs give you time to practise a manageable starting effort and your fuelling approach before marathon day.
Can I use a treadmill for marathon training?
You can use a treadmill for both the timed runs and the sessions with distance targets. It can help you keep training when running outdoors is difficult. If your marathon will take place on roads, spending time outside during training will also help you get used to running on the ground you will meet on the day. Use the treadmill where it fits your week and build outdoor running into your preparation as the longer sessions grow.
Should I run with a marathon pace group?
A pace group can give you company and a guide to a particular finish time, but its pace still needs to suit the effort you have practised. If staying with the group makes the early kilometres feel too hard, let it go and settle back into your own run. You can complete your first marathon without following a pacer.
What if I need the toilet during the marathon?
Check the event information beforehand so you know where toilets are available on the course. If you need one, use it and then return to your planned effort when you resume. A short stop is a normal part of many runners’ marathon day. It does not undo the distance you have already covered.
Final Thoughts
There is a lot to enjoy between deciding to run a marathon and arriving at the start. You will have days when you surprise yourself and days when you simply turn up because running has become part of your week. Both deserve some credit. Take time to notice the moments that once felt out of reach. They are yours long before anyone puts a medal around your neck.
When marathon day comes, let yourself take it in. You have earned your place at the start through all the ordinary training days that brought you there. Run the course in the way that works for you and allow yourself to enjoy the people around you. When you reach the finish, you will have completed your first marathon. Be proud of that.
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.
