What do you get with a training plan?
Workout #1 : Day Off
WEEK 1 REST
Welcome to week one of Runner's World's Marathon Plan for beginners.
Each Monday, you'll get a note describing your training for the week ahead. And every day, you'll receive an e-mail reminding you about the workout for the day.
Most weeks 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 runners and the experts of Runner's World.
Your training program kicks off with a rest day. Mondays are always reserved for rest so you can recover from the previous week and save your energy for the week ahead. Ideally, you won't exercise at all on these days. But it's okay to do a no-impact activity like yoga, stretching, or swimming. Whatever you do, just take it easy. Your first long run, on Sunday, is five miles.
You'll gradually extend these runs by one to three miles a week.
If you want to add miles, do it on an easy day. Don't extend any run by more than one or two miles, or add miles on Saturday (the day before your long run). On easy days, cross-training should involve a sustained aerobic effort with an activity such as cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage.
If you have training questions, contact us at firstname.lastname@example.org. If you have technical questions, send them to email@example.com.
Workout #2 : Run
Run at a comfortable pace, easy enough that you can hold a conversation. If you're huffing and puffing, you're going too fast. Don't worry about your speed. Just focus on covering the distance.
Workout #3 : Day Off
Rest days are just as important as the miles you log. The body needs time to adapt to training changes and jumps in mileage or intensity. Muscles and joints need recovery time so they can handle more training demands.
Workout #4 : Run
Be sure to sandwich each run with a warmup and cooldown of five to 10 minutes of walking and easy jogging, even on days that call for short, easy runs. Warming up helps you feel more comfortable on the run and prevents injuries like muscle pulls. Cooling down helps prevent muscle cramps.
Workout #5 : Day Off
As your training gets under way, invest in shirts, shorts, underwear, jog bras, and socks that are made of technical, lightweight fabrics that wick away moisture. These fabrics, such as Dri-FIT and Coolmax, help prevent blisters and chafing.
Workout #6 : Run
If possible, get in the habit of heading out at the same time for each run. If it’s built into your schedule, you’re less likely to skip a run and more likely to look forward to the next day’s workout if you do miss a day.
Workout #7 : Run
5 MILES LSD
Today is your first long, slow distance run (LSD). Since you'll be running farther, you can go out slower than you usually do. On these days your goal is just to complete the distance.
Workout #8 : Day Off
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. 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 for running, and find a variety of safe, traffic-free, and convenient routes that you can take on a regular basis.
If you have training questions, ask us at firstname.lastname@example.org. If you have technical questions, send them to email@example.com.
Workout #9 : Run
The important factor in easy runs is how you feel. These runs should feel smooth and comfortable, as if you could keep going for one more mile.