Welcome to Your First Marathon Journey
Level: Beginner
Duration & Snapshot: 16 Weeks • 4 Runs per Week
Running 42.2 km (26.2 miles) may sound impossible now, but with the right plan, it’s absolutely within your reach.
This 16-week beginner marathon plan, designed by Olympian runner Ilya Tyapkin, is built for runners who can already jog 45–60 minutes comfortably and want to progress to completing their first marathon.
✅ Gentle mileage progression
✅ Long runs to safely build endurance
✅ Short speedwork to improve form & turnover
✅ A full taper for peak performance on race day
The mission? Cross the marathon finish line strong, proud, and injury-free
Training Plan Breakdown
Your marathon plan is divided into phases, each with a clear focus:
- Adapt & Base (Weeks 1–4) → Easy runs to establish mileage base + first long runs
- Build (Weeks 5–10) → Introduces intervals (100–400m), tempos, and long runs up to 20 km
- Peak (Weeks 11 & 14) → Heaviest training load; long runs of 24–30 km
- Sharpen (Week 13) → Tempo runs + breakthrough 26 km long run
- Taper (Weeks 15–16) → Volume reduces so your body recovers and arrives fresh on race day
By Week 16, you’ll be ready to toe the line with the fitness and confidence to finish 42.2K
Sample Week Preview
Here’s a snapshot of Week 10 (Build Phase):
| Day | Session | Load |
|---|---|---|
| Monday | 8 km easy run | Medium |
| Tuesday | 3 km warm-up + drills + 10–12 × 400m intervals (400m jogs) + 3 km CD | Medium |
| Wednesday | Rest | — |
| Thursday | 10 km easy run | Medium |
| Friday | 3 km warm-up + drills + 8 km tempo run + 3 km CD | Medium |
| Saturday | Rest | — |
| Sunday | 20 km easy long run | High |
Load = effort rating: Low (easy), Medium (controlled), High (challenging)
How Does the Training Plan Work?
The marathon requires more than just running longer — it’s about balancing endurance with recovery.
- Easy runs → Build aerobic base and strengthen your heart & lungs
- Intervals (100–400m) → Develop leg speed and efficiency
- Tempo runs → Improve your ability to run stronger for longer
- Long runs (up to 30 km) → Prepare body and mind for marathon distance
- Taper weeks → Reduce training to eliminate fatigue before race day
The structure ensures you’ll progress safely without overtraining
What Paces Should I Train At?
As a beginner, your training is based on effort, not pace:
- Easy runs → Conversational pace (RPE 3–4/10, ~60–70% max HR)
- Intervals → ~85–90% effort, smooth and controlled (not sprints)
- Tempo runs → Comfortably hard pace (RPE 7/10, ~75–80% max HR)
- Long runs → Slower than goal pace; aim to finish strong, not fast
- Race day → Start steady, fuel smart, and aim for an even effort
👉 Use the Pace Calculator to estimate your target splits.
Coach’s Insight
“The marathon is as much mental as physical. The key for beginners is patience: don’t run your long runs too fast, don’t skip recovery, and trust the taper. Do this, and you’ll line up ready to enjoy every kilometer of race day.”
— Ilya Tyapkin, Olympian Runner & Coach
Helpful Tools for Marathon Runners
- Race Day Checklist
- Nutrition for Runners
- Injury Prevention
- Calories Burned Calculator
- VO2 Max Calculator
Final Words
Training for your first marathon is a life-changing journey. This plan gives you the structure and confidence to run the 26.2 miles at your own pace.
Remember:
- Consistency > perfection
- Easy days make hard days possible
- Trust the taper — it’s your secret weapon
When you cross that marathon finish line, you’ll not just be a runner — you’ll be a marathoner.
⚠️ Disclaimer: This plan is for general information only and not a substitute for medical advice. Always consult your doctor before beginning a new program .
