Free 16 week marathon training programme for marathon beginners

This marathon training schedule is a suggested programme only.

You can adapt this training schedule as you choose.

It is aimed at people who already fit the bill as basic runners – you should be able to run 15-25 miles a week now to slot easily into the start of this programme.

The training programme takes 16 weeks and includes two easing off periods, as well as three weeks of tapering before the full marathon in week 16.

The schedule includes cross training, Fartlek sessions and tempo runs, but you may want to mix in other training to ensure variety.

Download the free schedule

You can see the 16 week training schedule as a pdf here