2009 Runner's World Marathon Plan for Beginners
16 weeks - $29.99
Total Miles: 428
Total Miles: 428
If you’re ready to take the challenge of covering 26.2 miles, why not do it with the best? Train with Runner’s World, the worldwide authority on training and racing for more than four decades. This 16-week program will help you cross the finish line fit and injury-free. It is geared for those who have run for at least a year, three to four times per week on average. Each week features three days of running at an easy pace, a long run, and three days of rest. The long runs, which many rookies dread from the get-go, start at just five miles and gradually build to 20 miles a week toward the end of the program. Not the right plan for you? Check out our marathon training programs for intermediate and advanced runners. If you’re not ready to do 26.2 miles, check out Runner’s World’s training plans for 5-Ks, 10-Ks, and half-marathons.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Week 1 REST
Welcome to week one of the Marathon Plan for beginners. If you're taking on 26.2 miles for the first time, this 16-week plan will help get you to the start and finish lines fit and injury-free. Each Monday, you'll get a note describing your training for the week ahead. And every day, you'll get an e-mail reminding you about the workout for the day. Each week throughout the program, you'll have three short runs, three rest days, and one long run. As you train, tap into The Loop, our online community, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other marathoners and the editors of Runner's World.
Welcome to week one of the Marathon Plan for beginners. If you're taking on 26.2 miles for the first time, this 16-week plan will help get you to the start and finish lines fit and injury-free. Each Monday, you'll get a note describing your training for the week ahead. And every day, you'll get an e-mail reminding you about the workout for the day. Each week throughout the program, you'll have three short runs, three rest days, and one long run. As you train, tap into The Loop, our online community, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other marathoners and the editors of Runner's World.
Day #2
3 MILES EASY
Keep a comfortable conversational pace. Or you can cross-train on a bike or an elliptical trainer. Don't worry so much about your pace during these runs. Just try to focus on covering the distance feeling good.
Keep a comfortable conversational pace. Or you can cross-train on a bike or an elliptical trainer. Don't worry so much about your pace during these runs. Just try to focus on covering the distance feeling good.
Day #3
REST
Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming.
Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming.
Day #4
4 MILES EASY
Maintain a comfortable conversational pace. Or you can cross-train on a bike or an elliptical trainer.
Maintain a comfortable conversational pace. Or you can cross-train on a bike or an elliptical trainer.
Day #5
REST
Take it easy today to recover and stay fresh for the miles ahead.
Take it easy today to recover and stay fresh for the miles ahead.
Day #6
3 MILES EASY
Maintain a comfortable conversational pace. Or you can cross-train on a bike or an elliptical trainer. Low-carb diets have become popular in recent years, but for runners, they're not the best approach. Carbs are the muscles' primary source of fuel, and if you cut back too much, you won't have the energy to get through workouts. That doesn't mean you have to eat pasta by the pound. About 60 percent of your daily calories should come from carbohydrates, and ideally, most of them should come from unprocessed sources, such as apples, oranges, berries, and carrots.
Maintain a comfortable conversational pace. Or you can cross-train on a bike or an elliptical trainer. Low-carb diets have become popular in recent years, but for runners, they're not the best approach. Carbs are the muscles' primary source of fuel, and if you cut back too much, you won't have the energy to get through workouts. That doesn't mean you have to eat pasta by the pound. About 60 percent of your daily calories should come from carbohydrates, and ideally, most of them should come from unprocessed sources, such as apples, oranges, berries, and carrots.
Day #7
5 MILES LSD
This is a long, slow distance run to build endurance. These should be done at an easy pace, slower than you usually go on shorter runs during the week.
This is a long, slow distance run to build endurance. These should be done at an easy pace, slower than you usually go on shorter runs during the week.
Day #8
Week 2 REST
This is week two of training. After this week, race day will be 14 weeks away. You'll follow the same pattern as last week, with three short runs and three days of rest. Your long run will extend to seven miles. At this stage, focus on establishing a running routine that blends well into the rhythm of your daily life. Figure out what times of day are most convenient to run, and find a variety of safe, traffic-free, and convenient routes that you can take on a regular basis. Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. EASY DAYS: Keep a comfortable conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: On easy days, cross-training should involve sustained aerobic effort with an activity like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. On rest days, cross-training should involve a no-impact activity like stretching, yoga, or swimming. LONG RUN (LSD): This is a long, slow distance run to build endurance. These should be done at an easy conversational pace, even slower than the shorter runs you do during the week. Throughout training, these long runs will help you get comfortable spending more time on your feet and running for longer distances than you have in the past.
This is week two of training. After this week, race day will be 14 weeks away. You'll follow the same pattern as last week, with three short runs and three days of rest. Your long run will extend to seven miles. At this stage, focus on establishing a running routine that blends well into the rhythm of your daily life. Figure out what times of day are most convenient to run, and find a variety of safe, traffic-free, and convenient routes that you can take on a regular basis. Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. EASY DAYS: Keep a comfortable conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: On easy days, cross-training should involve sustained aerobic effort with an activity like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. On rest days, cross-training should involve a no-impact activity like stretching, yoga, or swimming. LONG RUN (LSD): This is a long, slow distance run to build endurance. These should be done at an easy conversational pace, even slower than the shorter runs you do during the week. Throughout training, these long runs will help you get comfortable spending more time on your feet and running for longer distances than you have in the past.
Day #9
3 MILES EASY
To keep cool on hot days, hit the trails instead of pounding the pavement. Hard surfaces can retain a lot of heat, and the shade from trees will help you keep down your core temperature.
To keep cool on hot days, hit the trails instead of pounding the pavement. Hard surfaces can retain a lot of heat, and the shade from trees will help you keep down your core temperature.