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Marathon ControlTrain 26.2. Execute 26.2.

Marathon field manual

Beginner Marathon Training Plan

An 18-week framework for runners who already own the base—not a shortcut from the couch to 26.2.

Plain answerUse an 18-week marathon block only after you run consistently and can tolerate its opening week. A credible beginner schedule may begin near four running days and 25 weekly miles. If that is a large jump, build the base first. The marathon clock starts after the entry requirement.

Before week one

You should already run several days per week, recover normally between them, and complete a controlled weekend run without needing the next week to recover. “Beginner” describes marathon experience; it does not always mean new runner.

Source checkBoston Athletic Association marathon training
The B.A.A. Level One plan averages four running days, begins around 25 miles per week, peaks near 40, and builds long runs to roughly 16–18 miles. It is presented as a guide, not individualized advice.

An 18-week operating structure

  1. Weeks 1–3, establish: make the opening mileage ordinary and keep easy days genuinely easy.
  2. Weeks 4–9, build: extend the long run and total week gradually, with lighter weeks to absorb training.
  3. Weeks 10–15, specialize: rehearse goal effort, fuel, water, clothing, and course-specific demands inside selected long runs.
  4. Weeks 16–18, taper: reduce volume, keep familiar movement, and arrive with the decisions settled.

A practical week

Use three or four easy or aerobic runs, one purposeful session appropriate to your plan, a long run, and real recovery. Strength or cross-training can support the week, but should not make every day demanding.

Control ruleWhen illness, pain, unusual fatigue, heat, work, or missed recovery changes the premise, reduce or repeat the week. Do not cram missed miles into the next seven days.

Keep the ordinary weeks moving

Run More! You can do it!

RunTeaming is a running game for iPhone and Android. Your best qualifying run of the week becomes your score on a five-runner team. The app supplies the team and matches it against another team near its level, so you do not recruit anyone or share a time or location.

Use the button to choose iPhone or Android and see the current installation options.

Try RunTeaming

Run anywhere · No team to recruit · No shared schedule · Choose the installation page for your phone