This 32 week marathon training plan for beginners is one of the most popular training plans on this site!
Runners love it as it's great for anyone who needs a little extra time when training for a marathon.
Get this free printable marathon training plan in PDF format at the bottom of this page! Bonus: there are miles and kilometers.
Many marathon training programs last between 16 and 20 weeks.
While this may be ideal for many runners, we are all different when it comes to our running history, current goals and fitness level.
This 32-week plan will help you on your way to an incredible marathon, while taking the time to focus on building your endurance.
Who is this marathon training plan for beginners ideal for?
This plan may be just what you need, especially if you:
- older (age is relative, but as we get older, we often want to give ourselves more grace)
- try to minimize the likelihood of damage or stress to their bodies
- want to recover from a running injury and get on an exercise program
- Completing the Marathon Fitness vs Time Goals
- I recognize that the marathon is a big challenge and so I want to make time for this gigantic journey.
- they are new to the world of racing and want to create a better working base. This timeline is progressing slowly enough to allow you to do so.
Still not sure if you're ready to run a marathon?Answer these specific questions to determine if you're ready to embark on a marathon training plan.
Your Goal Using This Marathon Training Plan
Everyone runs a marathon for different reasons. Runners often try to choose a training plan that will help them reach their marathon goals.
So this 32-week marathon training plan aims to:
- Help each runner reach the marathon finish line.
- Allowing you to run at your normal pace this is not for you if you want a quick workout and have an ultimate time target
- stay injury free!
The most important thing to keep in mind as a beginning marathon runner training in this 32-week marathon training program is that you don't run for a specific time.
You run the marathon for the great achievement of finishing it!
This program will help you get started with marathon training for beginners and prepare you for future marathons.You can have a time goal.
Why 32 weeks of training?
Runners, especially beginners, who train for a marathon are at high risk of injury due to the high mileage they run each week, and it increases when factors such as:
- your running history
- How many kilometers a week do you usually run?
- how well your body adapts to running, etc.
So the easiest thing to do during a marathon training program is to injure yourself.
If you take it easy and careful the first time, you'll cross the finish line safely!
For that reason, it's perfect for extending and doubling your marathon training to 32 weeks.avoid injuriesand allow yourself to build a strong foundation for your marathon run.
To use:
If you want a longer training plan to help you build the 5K, then the 10K, the half marathon, and finally the marathon, check mine out.52 Week Marathon Training Plan!
What should you do before starting this marathon training plan?
Before most runners begin a marathon training plan, they must first run consistently for about 3 to 6 months.
It's never a good idea to start running and train for marathons if you haven't been a regular runner for a while.
Your body needs to adjust to the high intensity of running and get stronger before it can handle the marathon.
However, as this program offers a gradual build-up, you can start training earlier and use the first few weeks as your steady workout as you build endurance and work through the plan.
Passing,Here are the 16 best things you can do.before starting a marathon training program.
What is this 32 week marathon training plan?
First, let's talk about your long runs!
As you can see in the plan below, this training schedule is very gradual based on the distance covered in each of the planned long runs.
Remember, this is to help your body keep up with the exercise program, prevent injury, and provide a good foundation for the walk.
Let's talk a little more about your long workouts, since they are#1 predictor of your success on marathon day!
This is how your long workouts work:
Your long runs will increase by one mile each week until you reach a total of 11 miles in week 11.
Starting in week 11, you have an easy week, also known as a "reduced week", in which your cross-country distance is reduced, followed by a week where you add one more mile to your last cross-country distance plus big ones.
What is your expected longest cross country distance in this 32-week training plan?
Your longest long run will total 22-23 miles in week 30 of the marathon training plan, taking you into the 26.2 mile marathon that takes place 2 weeks after this race.
However, if you don't feel comfortable going past the 20 mile mark, for a planned 20 mile run you can simply choose to only go 20 miles.
Here's some more information on how far your longest trip should travel.while training for a marathon.
This will help you make a more informed decision about how far you want your longest run to go before a marathon.
What should you eat before, during and after your long runs?
Your diet will play a role when doing runs longer than an hour.
You definitely need to focus on what you're putting into your body to give it back the energy it needs to run long distances!
I wrote a series of posts on this topic that you might find useful!
- What to Eat Before a Long Run
- What to Eat During a Long Run
- What to eat after a long run
How to recover as quickly as possible after a long run?
This is an area to hit when asking your body to go through long training run after long training run.
I have one24 hour recovery timethat you can use to really jumpstart your recovery process.
It includes a list of things to focus on in the first 24 hours after that long run, so you can feel better and get back to training the following week.
Now let's talk about everything else that is in the 32 week marathon training plan.
In addition to the long term, he also planned to:
- Base or volume execution days and
- days off
Yes, this is a very basic marathon training plan that focuses solely on increasing your endurance to complete 26.2 miles.
There are no high-quality workouts planned for this program, such as hill reps, sprints, or intervals.
Because the main goal of the plan is to take beginning runners and build up their endurance to get them to the marathon finish line.
By following this marathon training plan for beginners, you'll remove any fluff and hit the spot!
Your bulking days:
During each training week, you have 3 days of shorter runs before the long run at the weekend.
These shorter runs will help you rack up mileage (running volume) and help your body adjust to consistent longer distance runs.
Your running volume, or weekly mileage, is another important factor in race day success. The way to become a better runner is to run more. Surprise! (or no surprise!)
So these sprints are very important to keep you sharp and ready for your long weekend run and ultimately your marathon!
You need at least 3 runs a week to maintain and increase your running condition. These simple basic runs will help you with that.
Your days off:
During your training, three wonderful rest days are also scheduled each week.
Rest days vary from runner to runner.
Some like to do literally nothing active and give their bodies a complete rest.
Others like to use that time to do an extra stretching session, work out weak areas, or do aBittersalzbad.
I encourage you to find an activity that relaxes you and incorporate it into your rest routine.
This could also be the perfect day to work on your mental training, an often-overlooked but incredibly effective technique that runners must use.
Mein20 week brain training plan for marathon runnersIt would be perfect for your days off!
How to Customize This Marathon Training Plan to Your Needs
When following a marathon training plan, don't be afraid to make changes when necessary.
I know this can raise questions about how to go about this and whether it will change the effectiveness of the plan.
However, if you follow the core elements of the plan, it will work with your schedule.
Since this is a basic marathon training plan, there is a lot of flexibility for changes.
Here are some ideas for how you can change that marathon training plan:
Walk or Run Walk with this plan:
This plan isn't just for runners, you might think so.going harda marathon with this program or run/walk intervals instead of running at a steady pace.
Here is a guide to using Run/Walkas a long-distance runner.
Reschedule your long runs:
The feature is scheduled to run on Sundays, but you can move it to Saturdays.
Once you've made that choice, simply adjust everything into one day so that your long run falls on Saturday, your rest day falls on Sunday, and then you start the first of your short runs on Monday.
Add other running workouts:
Just because this training plan doesn't implement quality workouts doesn't mean you can't do it.
If you're feeling a little out of line just doing easy base runs and long runs, rhythm running is a good basic running workout you might like.
Time runs can be done once a week, and for this particular training schedule a good day would be Tuesday or Thursday.Learn to run and run tempo style races.
Integrating cross training into this plan:
There is no cross training planned in this marathon training plan. However, if you want to schedule a cross-training day, you can do so on one of your rest days.
For this training schedule, Wednesday would be a great day for cross training.
Here you will find information about cross trainingincluding the best and worst activities, how long you should exercise, and even links to some of myYouTube's Favorite Cross Workouts for Runners!
Where should I send the free 32 week marathon training plan as a printable PDF?
overview of
32 week marathon training plan
To use:The free printable 32 week marathon training plan is also in miles.
Where can I submit your free 32 week marathon training plan?
Or would you like a printable package/journal version of this training plan?
I have one too32 Week Marathon Training Printable Packthat I created specifically for this marathon training plan!
You'll enjoy seeing visible progress towards your goals, and you'll want to track your runs, mileage, and even your diet!
It's a 12-page PDF download that includes:
- A well-designed 32-week marathon training plan.
- Daily workout completion tracker
- daily nutrition tracker
- monthly food tracker
- menu planning worksheet
- 32-week log/journal entries
- Reflection room after the marathon
Get the printable 32 Week Marathon Training Pack here!
Get the printable 32 Week Marathon Training Pack here!
Alright, it's time for you to train!
Remember, the theme of this running plan is to take care of your body and focus on building your running endurance.
If you follow the guidelines, it won't tear during your workout and you'll have a very nice marathon experience.
Now that you have your marathon training plan,Here is the ultimate guide on how to train for a marathon..
Related pages:
How to Start Marathon Training for Beginners
Step by step guide to marathon training!
52 week marathon training plan
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FAQs
Can I train for a marathon in 32 weeks? ›
Taking it slow and prudently the first time will help to get you across the finish line in full health! This is why stretching out your marathon training and doubling it to 32 weeks is perfect for preventing injury and allowing yourself to set a sturdy foundation for your marathon race.
What is the best marathon training plan for beginners? ›Beginning marathoners should aim to build their weekly mileage up to 50 miles over the four months leading up to race day. Three-to-five runs per week is sufficient. The vast majority of these runs should be done at a relaxed pace. You should run at an easy enough pace to be able to carry on a conversation.
How long should a beginner train for a marathon? ›It's estimated that it takes the average beginner about 15 weeks of training to get themselves mentally and physically prepared for a marathon. 15 weeks - hundreds of hours and kilometers to then run 42.2 km in around 4 and a half hours (the world average marathon time).
Is 9 months enough time to train for a marathon? ›Most marathon training plans are 12 to 20 weeks. These timings assume that you are starting with a decent base of running fitness, from which to build on. An example of a base of running fitness would be running around 20 miles per week for 9 to 12 months, before committing to the marathon training plan.
Can a beginner train for a marathon in 5 months? ›As a general rule, beginning runners should give themselves at least 5-6 months to train for a full marathon. After all, you don't just want to finish your first marathon. You want to finish your race feeling strong and injury-free.
How do I train for a marathon with no experience? ›- Three runs per week.
- Two cross-training days (biking, swimming, hiking)
- Two rest days.
- The running should be a combination of a short/fast run, a medium run, and a long run.
- Choose your days as you prefer, but make sure you have a day of rest on either side of the long run.
Eight to ten miles is a good benchmark for a first-time marathoner. Another reliable benchmark is having completed a half marathon. If you can run 13.1 miles, you are ready to train to run a marathon!
Can a beginner train for a marathon in 6 months? ›With six months to go you've got plenty of time to prepare for your marathon, no matter how unfit you feel. This first month should be used to build a base level of fitness and start to build confidence in yourself.
How many 20 mile runs before marathon? ›Try to get at least two 20 mile runs in under your belt. Schedule your last 20 miler or 20+ miler to be about 2 weeks before your marathon race date.
What should I be eating while training for a marathon? ›A marathon training diet should be well-balanced and include adequate amounts of whole grains, fruits, vegetables, lean protein and healthy fats. The macronutrients (carbohydrates, proteins and fats) are all potential sources of energy for the body, but the body prefers to rely on carbohydrates and fats.
Should you drink coffee before a marathon? ›
Is It Good to Drink Coffee Before a Run? Before a run, coffee (or any form of caffeine) can increase your energy and reduce discomfort. Many long-distance runners and endurance athletes (including marathoners, cyclists, and triathletes) use caffeine supplements on race days to boost their performance.
Should I run everyday to train for a marathon? ›It can be especially tempting if you're training for a half marathon or other race, or you have specific goals like weight loss. But is it OK to run every day? The simple answer is: No, you need at least one rest day a week to allow your muscles to recover.
Can you go from couch to marathon in 6 months? ›As long as you are currently healthy, you can go from couch to marathon finisher in less than six months. But it's wise to do so in steps. Instead of going straight from zero to a 26.2-mile start line, we suggest you “climb the ladder” of standard road-race distances.
How many weeks before a marathon should you do your longest run? ›The vast majority of plans recommend running no more than 20 miles in your longest run, and usually suggest doing so 3-4 weeks before race day.
Can I go couch to marathon in 8 months? ›How long does it take to go from couch to marathon? Most people are able to make the transition from couch to marathon in about 6 months to one year. This 24 week training plan takes you from run/walking for 20 minutes at a time all the way up to running 26.2 miles on race day.
What is the shortest marathon training plan? ›12 weeks is the shortest timeframe we'd generally recommend for anyone preparing for a marathon, as sufficient time is required to build up the base mileage without cramming in too many miles and causing overtraining injuries.
Is 30 miles a week enough for marathon training? ›Beginners need to be able to average at least 30 to 35 miles per week for six to eight weeks during the marathon training cycle. This means that you need to be able to comfortably run 25 to 30 miles per week before you begin training for a marathon.
What happens if you run a marathon untrained? ›The most significant danger of running a marathon without training much is that you could sustain an injury. One of the most common marathon-related minor injuries is known as plantar fasciitis.
How long does it take an unfit person to train for a marathon? ›Here's how long to train for a marathon
At the same time, the training plan also needs to give you enough time to recuperate and repair – with at least three rest days per week. While 16–20 weeks is the general rule of thumb, some runners train for as little as 12 weeks and some take 24 weeks or more.
“Prepare for a long and painful recovery if you didn't train properly,” Fierras says. “Running a marathon without training can send you to the hospital and cause muscle strains, stress fractures, and long-term joint damage.”
When should you not run a marathon? ›
Don't run a marathon if you're having health issues…it won't make them better. Marathon training can weaken your immune system without the right plan, coach and nutrition. While it could help you lose weight and strengthen your heart, if you have adrenal fatigue or other major issues this just isn't the time.
What is runner's face? ›What exactly is runner's face? If you've been around the running community for any length of time, you may have heard the term “runner's face.” What your buddies are referring to is not the face you make when you cross the finish line. Instead, it's the look of gaunt or saggy skin that may make you look a decade older.
Can you walk and stop a marathon? ›Overview. The good news is that no race disqualifies participants for walking at some point. It is not uncommon for participants in longer races to take a short walking break. And shorter races often draw people of many different fitness levels so walking is not unusual in those events either.
How far should I be running 6 weeks before a marathon? ›Your six week plan:
At six weeks out, you should be aiming to complete two 4 mile runs and two 6 mile runs in the week, with a long weekend run of around 12-14 miles. With five weeks to go, you should stay with the short run distance, adding 4 miles onto the long run distance.
Marathon running performance among men and women is generally fastest, as indicated by world record performances, when individuals are 25-35 years old. The time to complete a marathon gradually increases with age, with substantial losses in performance after the age of 70 years.
Can you walk a marathon in 6 hours? ›How Long Does It Take To Walk a Marathon? Walking a marathon will take you anything between 6 and 9 hours, depending on your pace. Brisk walkers who march the course can expect to finish in 6-7 hours. Walking at a regular pace will take around 8 hours.
What happens to your body after a long run? ›Your heart will get stronger. Your muscular endurance will improve as mitochondria (the 'powerhouse' of your cells) increase in size and number, and the capillaries that deliver blood to your muscles grow. Your very ability to breath – or your 'ventilatory capacity' – will improve as you work your respiratory muscles.
Do I need to run 26 miles before a marathon? ›You should not run 26 miles before a marathon.
If you run 26 miles before a marathon, you put your body at risk for injury and poor performance since you will likely not be recovered by race day.
For the first-time marathoner, the longest run might be 18 miles. This is enough time on the feet, especially at a slower pace, to prepare a novice for the marathon distance. This hypothetical runner can build up gradually to 18 miles, including adaptation weeks and cutback weeks.
What foods should marathon runners avoid? ›- Sugary Sodas. Sugary sodas tend to instantly satiate you but eventually cause dehydration and elevated sugar cravings. ...
- Frozen Meals. ...
- Dairy products. ...
- Alcohol. ...
- Energy Drinks. ...
- Oily And Fatty Food Items. ...
- Spicy Food. ...
- Foods That Are High In Fibre And Carbohydrates.
What should I eat for breakfast when training for a marathon? ›
- Sweet potatoes. We love including sweet potatoes in a pre-run breakfast. ...
- Oats. A bowl of oatmeal is Shalane's favorite high-carb pre-race meal. ...
- Toast. Toast is one of my favorite carb sources to have before a long run. ...
- Bananas. ...
- Smoothies.
Pre-race dinner suggestions
White rice with salmon or chicken and asparagus. Chicken, white or sweet potatoes and wilted spinach. White pasta dressed with olive oil and a sprinkling of parmesan chees (a little goes a long way), with roasted zucchini and chicken or firm tofu.
- DO eat what you normally would the evening before a long run.
- DO opt for carbohydrate-rich options.
- DO hydrate well and consume plenty of water (but don't go crazy).
- DON'T choose greasy, spicy, gassy, or high-fiber foods.
- DON'T drink alcohol or caffeine.
- Don't blow your regimen right before the race.
- Don't worry about sleeping the night before—worry about sleeping two nights before.
- Don't spend too much time at the pre-race expo.
- Don't wear new shoes.
- Don't turn into a head case on race day.
- Don't forget to lube.
Running is an excellent form of exercise for weight loss. It burns a lot of calories, may help you continue to burn calories long after a workout, may help suppress appetite and targets harmful belly fat. What's more, running has many other benefits for your health and is simple to begin.
How often should you walk during a marathon? ›On every long run, you should take a one- to two-minute walk break every two to eight minutes. If you're just beginning to run, you'll walk more than you'll run. Experienced marathoners will recover much faster from their long runs when they take one-minute walk breaks at least every eight minutes.
What is a runners body? ›A distance runner's body is typically lean and thin, with toned lower legs and a slim upper body. It is built for endurance and is hallmarked by a low body mass and low body fat percentage.
Can you train too early for a marathon? ›Starting your marathon more than six months out can increase your risk of injury and burnout. It would be wise to take the next few months and continue to invest in your "pre-season" preparation, including easy-paced mileage, strength training, and flexibility.
Do you get shorter after running a marathon? ›You'll get temporarily shorter
Yes, it's true, you're expected to lose almost half an inch in height during a marathon. According to the Journal of International Medical Research, this loss in height is a result of the back muscles tensing under strenuous conditions and fluid loses between the intervertebral disks.
How many miles a week do I need to run to train for a marathon? You should run at least 25 miles a week to train for a marathon. If you plan to finish in a faster time, of 4 hours or less, you should be running closer to 40-50 miles a week to train for a marathon.
Can you run 20 miles a week before a marathon? ›
“In most cases, there is no benefit to running more than 20 miles before race day, and there can be significant risks of overuse issues or injury.” That said, you don't want to run less than 16 miles or less than 3 hours, whichever comes first.
Can I do my last long run 2 weeks before a marathon? ›Two weeks before race day, do a medium long run, reducing the volume by about 30 per cent from your longest long run. For most people, this will mean a run of about 20-24K. One week before the race just run easy for about 15-18K.
What should I do the last week before a marathon? ›Drink lots of water during the week before the race. This optimizes your hydration before you hit the start line. Eat a diet rich in complex carbohydrates, such as breads, rice, pasta and starchy vegetables. This helps maximize your glycogen (energy) stores.
Can I run a half-marathon if I can run 8 miles? ›You Don't Have to Run 13.1 Miles in Training
If you can run or run/walk a 10-mile distance, you should be able to safely and comfortably complete a half-marathon.
You can definitely train for a marathon on a treadmill. Whether you use the treadmill as a training tool for specific marathon speed workouts or even do all of your marathon training runs a treadmill, lots of people successfully prepare for marathons using treadmills.
Can you train for a marathon in 30 weeks? ›This is a 30 week (around 7 month) training plan geared towards new runners who want to take time to build up to a marathon over a long training period. It's got 4 days per week of running and 1 day of cross training.
Is it possible to train for a marathon in 3 months? ›Here's how long to train for a marathon
At the same time, the training plan also needs to give you enough time to recuperate and repair – with at least three rest days per week. While 16–20 weeks is the general rule of thumb, some runners train for as little as 12 weeks and some take 24 weeks or more.
Provided you aren't experiencing complications, exercise — including running — is safe during pregnancy. Contrary to what you might have heard, working out does not increase the risk of miscarriage or early delivery.
Can a beginner run a marathon in 6 months? ›Deciding to train for a marathon in 6 months is a great decision for beginner runners because it allows time to build a running base. Designating time to create a solid running base is a key step is avoiding injury and finding success with long distance running in the future.
What percentage of marathon runners break 3 hours? ›In 2021 the Marastats.com website estimated that only 4% of all marathon runners of any age manage to break 3 hours. According to RunRepeat's 2021 and 2022 research on running, the countries with the fastest average marathon times are: Switzerland: 3 hours, 50 minutes.
How many times should you run 20 miles before a marathon? ›
Most marathon training plans call for a 20-mile run four weeks before the race.
When should you run your last long run before a marathon? ›Most runners find that running their longest long run 3-5 weeks before the marathon is best. Necessarily, the pace is slow. This type of super long run isn't about speed. It's about time on your feet so make sure to run within the long run pace range (and often toward the slower end) and just let the time roll by.
What trimester should you stop running? ›Most women stop running in the third trimester because it becomes uncomfortable. Even competitive runners reduce their training during pregnancy. A study of 110 long-distance competitive runners found that only 31% ran during their third trimester. On average, they cut their training intensity by about half.
What happens to baby when running while pregnant? ›Running during pregnancy can ease constipation and improve digestion. Boosting fetal brain development. Research has found that running or exercising during pregnancy seems to increase the rate of fetal brain development, so all those miles you're putting in may pay off for your baby as well.
Should a pregnant woman runs a marathon? ›Having multiples might also put you at risk for premature labor and make running while pregnant a no-go. But for those with uncomplicated pregnancies, experts say there's no harm in maintaining your exercise routine; running won't cause miscarriage or hurt the baby.