First Marathon 16-Week Plan
A comprehensive 16-week marathon training plan designed for first-time marathoners. Build up from a half-marathon fitness base to confidently complete 42.2km. Includes weekly long runs, cross-training, and race day strategies.
Program Details
Duration: 16 weeks
Difficulty: Intermediate
Goals
Complete your first marathon with a smile. Develop a sustainable pacing strategy. Cross the finish line feeling strong and accomplished.
Weekly Schedule
Tuesday: Speed work (intervals or tempo). Wednesday: Easy recovery run (5-8K). Thursday: Moderate paced run (8-10K). Saturday: Long run (starting at 10K, peaking at 32K). Sunday: Cross-training or rest. Strength training 2x/week.
Benefits
Structured progression to marathon distance, injury prevention through proper buildup, nutrition and hydration strategies, mental preparation techniques, community support with group long runs.