Lesson 10 · Resources · Marathon Plans
Your first marathon
Twenty weeks of purposeful running, steady long runs and recovery. Get to know the plan before making it yours.
- Length
- 20 weeks
- Most weeks
- 4 runs
- Peak long run
- 32 km
Before you begin
This is a first-marathon plan, not a first-running plan. Start with a regular running base: four days and around 20–25 km a week, including a comfortable 8 km outing.
Most weeks have four running days. Race week has five, including two short timed runs. The longest training outing is 32 km. Consider the time this means at your own comfortable pace.
These starting requirements are a guide for this plan, not an individual health assessment. Build a consistent base first if they do not fit your current running.
Make sense of the sessions
Running, recovery and rest
Run at a comfortable effort at which you can speak in sentences. Monday is a short recovery run. Take rest instead when you need it. Walking breaks are welcome.
Wednesday offers 20 minutes of gentle cross-training or rest, except in race week. This is optional recovery work, not another hard session. Friday and Saturday are normally rest days.
Race week includes 20 minutes on Thursday and 15 minutes on Saturday. These timed runs have no distance target.
Missed sessions and looking after yourself
Do not double up to make up a missed run. If you miss several sessions, reassess the preparation and race date rather than trying to catch up.
Stop a run that hurts and seek qualified advice when pain persists or concerns you. Discuss health or suitability questions with an appropriate professional. This general plan cannot assess your circumstances.
Practise your own food, drink and equipment choices during training. Plan safe routes, access to fluids and a way home if you stop. No universal intake prescription is given here.
Your 20 weeks
Every session is here. Open a week to see Monday through Sunday.
Week 18 km long run
Week 210 km long run
Week 312 km long run
Week 48 km long run
Week 514 km long run
Week 616 km long run
Week 712 km long run
Week 818 km long run
Week 920 km long run
Week 1014 km long run
Week 1122 km long run
Week 1224 km long run
Week 1316 km long run
Week 1426 km long run
Week 1528 km long run
Week 1620 km long run
Week 1732 km long run
Week 1822 km long run
Week 1914 km long run
Week 20Marathon Sunday
About this plan
Written for RGN as a general first-marathon schedule, not individual coaching or a promise of a finish time. Recovery weeks interrupt the build, and the final three weeks reduce preparation before race day.
General references: NHS running injury guidance, AIS nutrition education and endurance taper research. These sources do not endorse this schedule.