If you’re new to running (maybe you mainly walk to get your steps in), or even just new to the idea of racing—and would like to enjoy the satisfaction of running a marathon—the following 20-week plan will help you go from scratch to crossing the finish line!
The beauty of this plan is that it doesn’t involve training with specific goal times in mind. Instead, your goal will simply be to feel good and enjoy running your first marathon!
Before you start, it’s important for you to be able to run or walk two to three miles in one workout session. This is the base level of fitness you’ll be building from, so if you are unable to walk or run two to three miles, gradually increase your distances before beginning this plan.
This plan also involves checking your heart rate to make sure you will be training in the proper cardio zones. Wear a Fitbit Surge, Fitbit Charge 2, or Fitbit Blaze if you have one, as your tracker will come in handy.
The first week is an easy one. You won’t find any hard running in Week 1. But you will want to wear your PurePulse heart-rate-enabled Fitbit tracker so you can see your heart rate when you’re running at an easy pace. This number will serve as your baseline heart rate for the rest of the plan.
Some terms you’ll see in the plan:
Run/Walk: This should be a comfortable pace. It’s OK to walk when you need to catch your breath and get back into a comfortable zone.
Fartlek: Sounds silly, but this word means “speed play” in Swedish. You will use Fartleks to change your heart-rate zones, for more effective training. Pushing yourself to run faster sometimes will help make your easy runs feel even easier.
Tempo: A tempo is simply a run performed at a higher heart rate than you’d have during an easy run.
Long Runs: These are meant to be performed at a comfortable pace with which you can cover longer distances. Long and slow is the idea here.
Week 1
Monday |
Run/Walk 2 miles |
Tuesday |
Run/Walk 1 mile |
Wednesday |
Run/Walk 1 mile |
Thursday |
Run/Walk 2 miles |
Friday |
Run/Walk 1 mile |
Saturday |
Rest |
Sunday |
Long Run/Walk 3 miles |
Week 2
Monday |
Run/Walk 1 mile |
Tuesday |
Fartlek Run Warm up 1 mile, and then run harder and faster for one minute. Your heart rate should be 20-30 beats per minute (BPM) higher than your usual, easy-running heart rate. Return to an easy run/walk for one minute. Do 6 reps (for a total of six hard minutes of running). Cool down for one minute with an easy run/walk. |
Wednesday |
Run/Walk 2 mile |
Thursday |
Tempo Run Start with a 1-mile warm-up, and then run/walk 1.5 miles at 10-20 BPM higher than normal. Cool down for one mile. |
Friday |
Run/Walk 2 mile |
Saturday |
Rest |
Sunday |
Long Run/Walk 4 miles |
Week 3
Monday |
Run/Walk 2 miles |
Tuesday |
Fartlek Run 1-mile warmup then begin running. Aim for your heart rate to be 20-30 BPM higher than your usual heart rate when running easy. Do this for 1 minute with 1-minute easy walk/jog for recovery. Run 8 repetitions this week. 1 mile cool down. |
Wednesday |
Run/Walk 3 miles |
Thursday |
Tempo Run 1-mile warm up then 2 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. |
Friday |
Run/Walk 2 miles |
Saturday |
Rest |
Sunday |
Long Run/Walk 5 miles |
Week 4
Monday |
Run/Walk 2 miles |
Tuesday |
Fartlek Run 1-mile warmup, then run 40-50 BPM higher than your usual heart rate while running easy. Do this for 30 seconds with 1-minute easy walk/jog for recovery). Do 10 reps. 1 mile cool down. |
Wednesday |
Run/Walk 2 miles |
Thursday |
Tempo Run 1-mile warmup, then 2.5 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. |
Friday |
Run/Walk 3 miles |
Saturday |
Rest |
Sunday |
Long Run/Walk 6 miles |
Week 5
Monday |
Run/Walk 2 miles |
Tuesday |
Fartlek Run 1-mile warmup, then run 20-30 BPM higher than your usual heart rate when running easy. Do this for 1 minute with 1-minute easy walk/jog for recovery. Do 10 reps. 1 mile cool down. |
Wednesday |
Run/Walk 3 miles |
Thursday |
Tempo Run 1-mile warm up then 3 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. |
Friday |
Run/Walk 4 miles |
Saturday |
Rest |
Sunday |
Long Run/Walk 7 miles |
Week 6
Monday |
Run/Walk 3 miles |
Tuesday |
Fartlek Run 1-mile warmup, then run 40-50 BPM higher than your usual heart rate when running easy. Do this for 30 seconds with 1-minute easy walk/jog for recovery. Do 12 reps. 1 mile cool down. |
Wednesday |
Run/Walk 4 miles |
Thursday |
Tempo Run 1-mile warm up, then 3.5 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. |
Friday |
Run/Walk 3 miles |
Saturday |
Rest |
Sunday |
Long Run/Walk 8 miles |
Week 7
Monday |
Run/Walk 3 miles |
Tuesday |
Fartlek Run 1-mile warmup then run 20-30 BPM higher than your usual heart rate when running easy. Do this for 1 minute with 1-minute easy walk/jog for recovery. Do 10 reps. 1 mile cool down. |
Wednesday |
Run/Walk 4 miles |
Thursday |
Tempo Run 1-mile warm up then 4 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. |
Friday |
Run/Walk 4 miles |
Saturday |
Rest |
Sunday |
Long Run/Walk 9 miles |
Week 8
Monday |
Run/Walk 3 miles |
Tuesday |
Fartlek Run 1-mile warmup then run 40-50 BPM higher than your usual heart rate when running easy. Do this for 30 seconds with 1-minute easy walk/jog for recovery. Do 12 repetitions. 1 mile cool down. |
Wednesday |
Run/Walk 4 miles |
Thursday |
Tempo Run 1-mile warm up then 4.5 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. |
Friday |
Run/Walk 4 miles |
Saturday |
Rest |
Sunday |
Long Run/Walk 10 miles |
Week 9
Monday |
Run/Walk 3 miles |
Tuesday |
Fartlek Run Create your own! Warm up, then change the pace and intensity over 4 miles. Cool down. |
Wednesday |
Run/Walk 5 miles |
Thursday |
Tempo Run 1-mile warmup, then 5 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. |
Friday |
Run/Walk 4 miles |
Saturday |
Rest |
Sunday |
Long Run/Walk 11 miles |
Week 10
Monday |
Run/Walk 3 miles |
Tuesday |
Fartlek Run 1-mile warmup, then run 20-30 BPM higher than your usual heart rate when running easy. Do this for 1 minute with 1-minute easy walk/jog for recovery. Do 10 reps. 1 mile cool down. |
Wednesday |
Run/Walk 5 miles |
Thursday |
Tempo Run 1-mile warm up then 5.5 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. |
Friday |
Run/Walk 4 miles |
Saturday |
Rest |
Sunday |
Long Run/Walk 12 miles |
Week 11
Monday |
Run/Walk 3 miles |
Tuesday |
Fartlek Run 1-mile warmup, then run 40-50 BPM higher than your usual heart rate when running easy. Do this for 1 minute, with 1-minute easy walk/jog for recovery. Do 12 reps. 1 mile cool down. |
Wednesday |
Run/Walk 5 miles |
Thursday |
Tempo Run 1-mile warm up, then 6 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. |
Friday |
Run/Walk 4 miles |
Saturday |
Rest |
Sunday |
Long Run/Walk 13 miles |
Week 12
Monday |
Run/Walk 3 miles |
Tuesday |
Fartlek Run Create your own! Change the pace and intensity over 4 miles (including warmup and cooldown). |
Wednesday |
Run/Walk 5 miles |
Thursday |
Tempo Run 1-mile warm up, then 6.5 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. |
Friday |
Run/Walk 4 miles |
Saturday |
Rest |
Sunday |
Long Run/Walk 14 miles |
Week 13
Monday |
Run/Walk 3 miles |
Tuesday |
Fartlek Run 1-mile warmup, then run 20-30 BPM higher than your usual heart rate while running easy. Do this for 1 minute with 1-minute easy walk/jog for recovery. Repeat 10 times. 1 mile cool down. |
Wednesday |
Run/Walk 5 miles |
Thursday |
Tempo Run 1-mile warm up, then 7 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. |
Friday |
Run/Walk 4 miles |
Saturday |
Rest |
Sunday |
Long Run/Walk 15 miles |
Week 14
Monday |
Run/Walk 3 miles |
Tuesday |
Fartlek Run 1-mile warmup, then run 40-50 BPM higher than your usual heart rate when running easy. Do this for 30 seconds with 1-minute easy walk/jog for recovery. 1 mile cool down. |
Wednesday |
Run/Walk 5 miles |
Thursday |
Tempo Run 1-mile warm up then 7.5 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. |
Friday |
Run/Walk 4 miles |
Saturday |
Rest |
Sunday |
Long Run/Walk 16 miles |
Week 15
Monday |
Run/Walk 3 miles |
Tuesday |
Fartlek Run Create your own! Change the pace and intensity over 4 miles (including warmup and cooldown). |
Wednesday |
Run/Walk 5 miles |
Thursday |
Tempo Run 1-mile warm up, then 8 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. |
Friday |
Run/Walk 4 miles |
Saturday |
Rest |
Sunday |
Long Run/Walk 17 miles |
Week 16
Monday |
Run/Walk 3 miles |
Tuesday |
Fartlek Run 1-mile warmup, then run 20-30 BPM higher than your usual heart rate when running easy. Do this for 1 minute with 1-minute easy walk/jog for recovery. Do 10 repetitions. 1 mile cool down.
|
Wednesday |
Run/Walk 5 miles |
Thursday |
Tempo Run 1-mile warm up, then 8 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. |
Friday |
Run/Walk 4 miles |
Saturday |
Rest |
Sunday |
Long Run/Walk 10 miles |
Week 17 — Your biggest week!
Monday |
Run/Walk 3 miles |
Tuesday |
Fartlek Run 1-mile warmup, then run 40-50 BPM higher than your usual heart rate when running easy. Do this for 1 minute with 1-minute easy walk/jog for recovery. Do 12 repetitions. 1 mile cool down. |
Wednesday |
Run/Walk 5 miles |
Thursday |
Tempo Run 1-mile warm up, then 8 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. |
Friday |
Run/Walk 4 miles |
Saturday |
Rest |
Sunday |
Long Run/Walk 18 miles |
Week 18 — The taper begins!
Monday |
Run/Walk 3 miles |
Tuesday |
Fartlek Run Create your own! Change the pace and intensity over 4 miles (including warmup and cooldown). |
Wednesday |
Run/Walk 4 miles |
Thursday |
Tempo Run 1-mile warm up, then 6 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. |
Friday |
Run/Walk 3 miles |
Saturday |
Rest |
Sunday |
Long Run/Walk 15 miles |
Week 19
Monday |
Run/Walk 3 miles |
Tuesday |
Fartlek Run 1-mile warmup, then run 20-30 BPM higher than your usual heart rate while running easy. Do this for 1 minute with 1-minute easy walk/jog for recovery. Do 8 reps. 1 mile cool down. |
Wednesday |
Run/Walk 4 miles |
Thursday |
Tempo Run 1-mile warm up, then 4 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. |
Friday |
Run/Walk 3 miles |
Saturday |
Rest |
Sunday |
Long Run/Walk 10 miles |
Week 20 — Keep those legs loose!
Monday |
Run/Walk 2 miles |
Tuesday |
Fartlek Run 1-mile warmup, then run 20-30 BPM higher than your usual heart rate while running easy. Do this for 1 minute with 1-minute easy walk/jog for recovery. 1 mile cool down. |
Wednesday |
Run/Walk 3 miles |
Thursday |
Pre-Race Interval Session 1-mile warmup, then 1 mile at 10-20 BPM higher than normal pace. 3 minutes rest. 1 minute hard (40-50 BPM higher than normal). 2 minutes rest. 30 seconds hard (40-50 BPM higher than normal). 2 minutes rest. 15 seconds hard (40-50 BPM higher than normal). |
Friday |
Run/Walk 2 miles |
Saturday |
Easy Run/Walk 1 mile |
Sunday |
Marathon Race Day! |
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Ryan Hall
Ryan Hall is a former professional distance runner. He is one of America’s premier distance runners, and represented the United States in the 2008 and 2012 Olympic Games. He ran one of the fastest marathons ever, finishing 4th at the 2011 Boston Marathon, and holds the American Record for the half-marathon in 59:43.
Metric?
One mile is about 1.6 kilometers. Happy running!
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Has anyone run with brustius of the hips? I’m 56 years old.
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I am 65 Years old and just started running about 5month ago.. Slightly overweight I thought it would help me get fitter.. I start my training by first warming up with stretching and then a fast walk for the first 300m and then enter a steady jog of about 7km/h… My heart rate very quickly gets up to about 150bpm and then after 3km up to about 175bpm. I then find I need to stop running and catch my breath by walking… By the time I reach my goal of 5km I can not run for any more then 500m at a time before my heart rate rises to 175bpm… Do you think that will ever improve.. I train 4 Days a week then 2 days followed by some other exercise with 1 Day off.. By the way I do not feel any ill effects at all with that high BPM.. just out of breath..