Running Self-Paced

Marathon: Distance-Based, Novice

18 weeks

About this plan

An 18-week marathon plan built on easy running, strides and marathon-pace runs. A steady path to your first marathon.

Length: 18 weeks
Runs per week: 3 or 4
Training by: distance (every run is in miles)
Longest run: 20 miles
Workouts: Easy runs, strides, marathon pace runs and long runs
Author: John Ferry

Weeks

3, 4

Days/Week Options

Program Structure

Week 1

Mon: 35m Wed: 33m Thu: 29m Sat: 38m

Rest: Tue, Fri, Sun

Week 2

Mon: 29m Wed: 33m Thu: 29m Sat: 57m

Rest: Tue, Fri, Sun

Week 3

Mon: 29m Wed: 33m Thu: 29m Sat: 1h 16m

Rest: Tue, Fri, Sun

Week 4

Mon: 29m Wed: 29m Thu: 19m Sat: 38m

Rest: Tue, Fri, Sun

Week 5

Mon: 38m Wed: 49m Thu: 29m Sat: 1h 16m

Rest: Tue, Fri, Sun

Week 6

Mon: 38m Wed: 57m Thu: 29m Sat: 1h 35m

Rest: Tue, Fri, Sun

Week 7

Mon: 38m Wed: 57m Thu: 29m Sat: 1h 54m

Rest: Tue, Fri, Sun

Week 8

Mon: 38m Wed: 48m Thu: 19m Sat: 1h 16m

Rest: Tue, Fri, Sun

Week 9

Mon: 48m Wed: 1h 5m Thu: 29m Sat: 1h 54m

Rest: Tue, Fri, Sun

Week 10

Mon: 48m Wed: 1h 13m Thu: 29m Sat: 2h 13m

Rest: Tue, Fri, Sun

Week 11

Mon: 48m Wed: 1h 13m Thu: 29m Sat: 2h 32m

Rest: Tue, Fri, Sun

Week 12

Mon: 48m Wed: 1h 7m Thu: 29m Sat: 1h 54m

Rest: Tue, Fri, Sun

Week 13

Mon: 57m Wed: 1h 13m Thu: 29m Sat: 2h 32m

Rest: Tue, Fri, Sun

Week 14

Mon: 57m Wed: 1h 13m Thu: 29m Sat: 2h 51m

Rest: Tue, Fri, Sun

Week 15

Mon: 57m Wed: 1h 7m Thu: 29m Sat: 1h 54m

Rest: Tue, Fri, Sun

Week 16

Mon: 57m Wed: 1h 13m Thu: 29m Sat: 3h 10m

Rest: Tue, Fri, Sun

Week 17

Mon: 38m Wed: 1h 5m Thu: 29m Sat: 1h 35m

Rest: Tue, Fri, Sun

Week 18

Mon: 38m Wed: 47m Sat: 4h 9m

Rest: Tue, Thu, Fri, Sun