22-week Beginners Marathon (42.2 km) Training Plan – Sporty Types

22-week Beginners Marathon (42.2 km) Training Plan

Marathon Training Plan

22-week Beginners Marathon (42.2 km) Training Plan

 

Easing into training

Before commencing this training plan, you should be able to run for 2 hours or 20 km. Start every run with a 5-10 minute warm up and end every run with a 5 minute cool down.

 

Health and Safety

Before you commence this training program, you should ensure that you are healthy enough to undertake this training. Consult a medical professional to ensure you are ready for this.

When you are running, do so at a pace that is comfortable for you. If at any time you experience any discomfort, pain or dizziness, stop and seek medical advice. You should be running at a pace where you can still hold a conversation.

 

Kilometers

Week

Mon

Tue

Wed

Thur

Fri

Sat

Sun

Total

1

Rest

3

4

Rest

Rest

5

6

18

2

Rest

5

4

4

Rest

5

7

25

3

Rest

3

7

4

Rest

5

8

27

4

Rest

5

8

4

Rest

5

9

31

5

Rest

6

8

3

Rest

5

10

32

6

Rest

6

10

4

Rest

5

12

37

7

Rest

6

4

6

Rest

5

8

29

8

Rest

6

10

7

Rest

6

13

42

9

Rest

7

10

7

Rest

5

15

44

10

Rest

8

10

6

Rest

5

16

45

11

Rest

Rest

5

8

Rest

6

18

37

12

Rest

5

10

8

Rest

6

16

45

13

Rest

8

11

8

Rest

6

18

51

14

Rest

8

Rest

6

Rest

3

12

29

15

Rest

8

14

5

Rest

6

22

55

16

Rest

8

15

6

Rest

6

24

59

17

Rest

8

15

6

Rest

6

26

61

18

Rest

8

12

6

Rest

6

28

60

19

Rest

8

12

4

Rest

6

32

62

20

Rest

6

12

8

Rest

6

34

66

21

Rest

8

12

8

Rest

6

15

49

22

Rest

5

5

5

Rest

Rest

Race Day

57.2