Generate a free marathon, half marathon, 10K, or 5K training plan. Customized by your race date, fitness level, and current mileage. PDF export included.
Beginners: 6-8 weeks with a Couch-to-5K program (3 runs/week). The C25K program alternates walking and running, building to 30 continuous minutes. If you can already run 15-20 minutes, you can race-ready in 4 weeks with speedwork.
First-timers: 10-12 weeks minimum from a running base of 15-20 miles/week. Complete beginners: 16-20 weeks. Plans build long runs from 6 miles to 12 miles over training. Most plans include 4 runs/week with one long run on weekends.
Beginner marathon plans (18-20 weeks) peak at 20-mile long runs 3 weeks before race day. Base: 25-30 miles/week before starting. Include easy runs, tempo work, and weekly long runs. Hal Higdon Novice 1 and Jeff Galloway plans are popular for first-timers.
Easy pace should feel conversational — you can speak full sentences. A common guideline: 60-90 seconds slower per mile than your 5K race pace. Easy runs build aerobic base without overtraining. 80% of your weekly miles should be at easy pace.
Key rules: 10% rule (never increase weekly mileage by more than 10%/week), rest days (at least 1-2/week), strength training (hip and glute exercises prevent most running injuries), proper shoes (replace every 300-500 miles), and listen to pain (sharp pain = stop).
2-3 hours before: moderate-carb meal (oatmeal, rice, banana with peanut butter). 30-60 minutes before: small simple carb (banana, sports gel). Nothing new on race day — test all nutrition in training. Stay hydrated throughout the week, not just race morning.