Beginner Marathon Training Plan — 20 Weeks, run 4 days per week

Running
Marathon
Beginner
4 days - 6 workouts/week (3.5 - 7.5 hours)
Pace
Description
Overview
Sample Week

Description

Twenty weeks to your first marathon, and the length of that is the point. There is no shortcut to 26.2 miles. What there is instead is a long, patient build that starts from a long run you can already handle and grows it to 20 miles, with enough cutback weeks along the way that you arrive at the start line intact. That last part is what most first-time marathon plans get wrong. You run 5 days a week. A recovery run on Monday, an easy run midweek, another easy run on Friday, and the long run ...

Structured workout in your watch
This training plan includes

Individualized training with structured workouts

Structured workouts guide you through workouts in real time and deliver a more efficient and effective training session.

Weekly Averages

Days of training
4
Workouts
6
Duration
3.5 hr - 7.5 hr
Distance
15 mi - 36 mi

Overview

Run
80 workouts
43:05:00 hr
241 mi
Strength Training
19 workouts
05:50:00 hr
Cross Training
19 workouts
08:55:00 hr
Different sport devices

Supported Apps and Devices

Sync data from popular fitness devices and apps such as Garmin, Apple Watch, Strava, TrainerRoad, COROS and many others.

Garmin logo
Apple Watch logo
Strava logo
Trainer Road logo
COROS logo

Sample Week (12th week)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Beginner Marathon Training Plan — 20 Weeks, run 4 days per week

Running
Marathon
Beginner
4 days - 6 workouts/week (3.5 - 7.5 hours)
Pace
Beginner Marathon Training Plan — 20 Weeks, run 4 days per week
$39.99
  • Apply instantly to your Final Surge calendar. Reuse this plan as much as you want.
  • Sync Structured Workouts to supported devices
  • Daily workout email reminders
Plan Provided by
Andrew Taylor
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