12 week marathon training plan for beginners
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12 Week Marathon Training Plan for Beginners

In just 3 short months, you could be accomplishing one of biggest running goals – completing a marathon!  This step by step guide answers all the must know questions about where to start, how to develop a training calendar, how much and how often to run, how to crosstrain, what gear you need – plus much more!  Take the guesswork out of your goal by using this straight forward 12 week marathon training plan for beginners.  You’ll even get the chance to see some example 12 week marathon training calendars, plus grab your own!

 

12 week marathon training plan for beginners

Disclosure: Below are some affiliate links-these are all products I highly recommend. I won’t make any recommendations on this page that I haven’t tested or personally used! Enjoy this 12 week marathon training plan for beginners!

 

 

Complete 12 Week Marathon Training Plan for Beginners

 

Take a look below at just what is included in this 12 week marathon training plan for beginners to determine if it is a good fit for you and your running goals.

 

 

What’s Included in This 12 Week Marathon Training Plan for Beginners

 

  • BEFORE STARTING – the foundation you need BEFORE starting a 12 week marathon training plan
  • Weekly Training Runs
  • Incremental Mileage Increases
  • Weekly Cross Training
  • Weekly Running Rest Days
  • Creating a 12 Week Marathon Training Calendar
  • Gear Recommendations for Your 12 Week Marathon Training Plan
  • Choosing a GOAL for Your 12 Week Marathon Training Plan
  • Additional Support for Your 12 Week Marathon Training Plan

 

I would be lying if I told you that crossing your first marathon finish line in 12 weeks is as easy as reading this article.  In order to cross that finish line, a LOT of hard work has to happen first.  Intentionality, consistency, and determination are key ingredients.  You have to be willing to fully commit to a training plan for MONTHS.  There’s a lot of blood, sweat, and tears that go into it (while that is often used as a metaphoric saying, it can be quite literal in this case).  

 

This 12 week marathon training plan for beginners is not an “easy” or “shortcut” method to reaching this goal.  What it does is walk you step by step, eliminating the doubts and obstacles along the way that stop so many in their tracks, towards your final goal – training and running a marathon in 12 weeks! That’s just 3 months!  

 

I will outline the foundation you need to have before starting this 12 week marathon training plan for beginners (that’s right – I’m not going to tell you that you can run a full marathon 3 months from now if you haven’t completed a mile in 10 years).  To safely complete marathon training WITHOUT injury, you need to have a solid, baseline foundation to build off of.  For some, that might mean some additional time at the onset of training. I’ll explain what that looks like and how much extra time you might need before beginning focused training for your marathon.

 

Secondly, I’ll walk you through the importance of weekly training runs (done in gradual increments – like the 10-15% rule), effective cross training, and rest days from running.  

 

Then I’ll tackle the hands on part – putting all this information into practice by creating a visual 12 week marathon training calendar.  This is critical – the #1 thing you can do to complete this goal is to create a VISUAL 12 week training calendar in advance, and hold yourself to it!  This is a huge accountability tool.  

 

Don’t forget gear.  You can train to your fullest, but if you have mediocre gear, your performance could suffer.  Or worse, you could injure yourself.  Good running gear is a worthwhile investment if you plan to be on your feet as much as this 12 week marathon training plan requires. And I’ll help narrow down exactly what you DO and DON’T need to cross that finish line.

 

Finally, this 12 week marathon training plan for beginners will guide you in choosing an actual GOAL (this is big for keeping motivation up), and provide additional support by answering common questions about nutrition, injuries, etc.  

So let’s get started!!!

 

 

Starting a 12 Week Marathon Training Plan for Beginners

 

As I said before, while it may be realistically feasible, it’s not in your best interest to start seriously training for a marathon in 12 weeks if it’s been years since you’ve walked 1 mile.  While others may want to tell you so, there’s not a lot of shortcuts to training for a marathon.  You need to have a solid foundation before diving completely into marathon training.

 

What does this foundation look like?

 

Basically, you need to be able to sustain moderate cardio for 60 minutes at a time, 2-3 times a week.  While this doesn’t necessarily mean running for 60 minutes 2-3 times a week, it should include that, and/or various other methods of cardio workouts.

 

For example:

  • A 60 minute run
  • A 60 minute bike
  • A 60 minute water aerobics class
  • A 60 minute HIIT (high intensity interval training) workout
  • A 60 minute session on the elliptical or stairmaster at the gym

 

Again, this should be SUSTAINED, MODERATE LEVEL, OUTPUT.  If you are running for 60 minutes but find it necessary to stop for breaks every 2 minutes, keep working at building up that foundation.  

 

Be realistic with yourself.  If you aren’t able to do 60 minutes of moderate, sustained cardio 2-3 times a week, add on additional time to the front end of your marathon training plan to build up this foundation.  A lot of runners also use other distances to gauge if they are ready to train for a marathon.  For example, if you are comfortably able to complete a 10k race, you’re ready to start training for a marathon.

 

While it means more time, it WILL pay off in the long run.  You’ll have a much more solid foundation, you’ll experience better performance over time, and you’ll combat injuries that might try to pop up. Plus it will make you a better long term runner and athlete, instead of a “once and done” runner. Because once you run that 1st marathon, you’ll want to keep going.

 

When can you move on from building that foundation?  When you are consistently and comfortably able to do 60 minutes of sustained, moderate cardio 2-3 times a week.

 

Keep in mind that you will be building onto this foundation.  This 12 week marathon training plan for beginners will recommend 3 weekly training runs (2 short, 1 long), 2 additional cross training days (with a goal of 1 hour of cross training on those days), and 2 weekly rest days.  

 

 

Weekly Training Runs

 

Weekly training runs are the heart of any long distance training plan, including this 12 week marathon training plan for beginners.  While you may see some marathon plans recommend 4 run days, I recommend 3.  This helps to prevent injury, overuse, and burnout.  It doesn’t mean you have less work to do though, as you still will have cross training days.

 

So what do weekly training runs look like?

  • 2 SHORTER, 1 LONGER

 

Your 1 long weekly training run will gradually increase in distance over time, in gradual increments.  You should never attempt to go from running 3 miles to 10 miles in the span of a week.  This is the #1 cause of injuries to runners.  A good marathon training plan will take into account building up distance in gradual increments, hence the reason it takes 12 weeks and requires a solid baseline foundation to build off of.  

 

I don’t recommend running days to be back to back, generally speaking.  Here’s a good example of what typical weekly training runs might look like:

  • Tuesday: Run 3 miles
  • Thursday: Run 3 miles
  • Saturday: Run 6 miles

Typically, a good day for a rest day is following your weekly long run.  

 

 

Incremental Mileage and Distance Increases

 

Here’s where a little math comes into play.  Obviously, you are training for a marathon, which is 26.2 miles.  The longest training distance you should aim for is a 20 mile run prior to your marathon race date.  

 

So how do you work up to those longer training runs?

 

As I mentioned before, don’t ever attempt to go from 3 miles to 9 miles, for example, in a week.  That’s a recipe for injury, which can set you back a lot further than taking the time to safely and gradually work up in distance.  

 

If you want to get nerdy about it, there’s the 10-15% rule, meaning that your weekly overall distances should increase by around 10-15% each week.  

 

Here’s a quick example of what that might look like in a small snippet:

Week 1:

  • Tuesday: Run 3 miles
  • Thursday: Run 3 miles
  • Saturday: Run 5 miles

Overall Mileage: 11 miles

 

Week 2:

  • Tuesday: Run 3 miles
  • Thursday: Run 3 miles
  • Saturday: Run 6 miles

Overall Mileage: 12 miles (~10% increase from Week 1)

 

Week 3:

  • Tuesday: Run 3.5 miles
  • Thursday: Run 3.5 miles
  • Saturday: Run 7 miles

Overall Mileage: 14 miles (~15% increase from Week 2)

 

This is a somewhat simplified example, which we will get more in depth in later.  But you can see how it works from week to week, and why it is important to give yourself the full 3 months to train. 

 

Now here’s your chance to grab a FREE 12 week marathon training calendar example and see what it looks like for yourself!

 

 

Hopefully you just took advantage of the FREE 12 week marathon training calendar above.  Now is a good time to make an important note as you look it over.  This particular marathon training calendar example takes into account a couple of assumptions.  First, that you are able to run 5 miles as a baseline long run.  Second, that this particular schedule works for everyone.  Lastly, that you aren’t past this example baseline, but still know you need a training plan.  Maybe your baseline is 7 miles and not 5.  You obviously don’t want to backtrack, but how do you plan out your weekly runs and gradual increments with a different baseline?  

 

While you can find a lot of resources online to help you train, there is a certain inevitable and individualized factor that goes into developing a training calendar.  If you want 1:1 coaching support to develop an INDIVIDUALIZED  marathon training calendar that is CUSTOMIZED to YOU, check out the coaching consult plan I currently offer for beginner runners.  Your strengths, weaknesses, goals, preferences, schedule – all taken into account and used to create the perfect marathon training calendar for you.  All your questions answered, nothing left to stop you from achieving your goal.  Here’s the INTEREST FORM if you want to get started today!

 

And not only will you get a complete marathon training calendar developed specifically for you, it’ll also address cross training and rest days.  NOBODY can tell you exactly what kind of cross training regimen is best for you without actually talking to you.  And that’s what I can offer. Plus rest day and active recovery recommendations to top it off. 

 

If you want to get going on creating your own customized marathon training calendar, fill out this INTEREST FORM to get started!

 

 

Weekly Cross Training

 

It’s not all about the running.  That’s a common mistake to make but it can be a costly one.  Let’s talk about just why cross training is so important to a 12 week marathon training plan.  

 

Cross training keeps your WHOLE body operating in harmony, which staves off injury, improves performance, and overall just makes you stronger altogether.  You need the supporting roles of ALL the muscles systems working together.

 

What is cross training, in a nutshell? 

  • Cross training is the practice of engaging in multiple sports / exercises / workouts in order to improve performance in one’s main sport. It’s the art of training your body in more than one role.

 

What does cross training accomplish?

  • Reduces the risk of injury
  • Improves muscular strength and endurance
  • Combats burnout and overuse by switching up your training to provide a mental and physical break
  • Engages the full body and all muscle systems
  • Improves running economy and efficiency
  • Creates a “multi-purpose” athlete
  • Accelerates recovery

 

So now we get down to the nuts and bolts.  What exactly are the best cross training for a marathon?  While there is no exact, black and white, definitive list, these are the top recommendations for the best cross training for a marathon, that focus specifically on the strengths you will need to cross that finish line.

  • Cycling
  • Swimming
  • Elliptical
  • Hiking
  • Walking
  • Kayaking / Rowing
  • Strength Training
  • Weight Lifting
  • Yoga 
  • Pilates

If you want more than just this quick summary on cross training, be sure to check out my complete guide to the best half marathon cross training (applies to marathon cross training as well).  Bottom line – don’t skip it.  And if you want help creating a training plan and calendar that addresses the best cross training for you, don’t forget to check out the coaching plan I offer, or fill out this INTEREST FORM to get started!

 

 

Weekly Rest Days

 

Rest days are either loved or hated by runners. Some see them as “unproductive” and would rather get in another run.  Some find excuses to have extra rest days because they love them so much.  You need rest days from running, EACH week, but there should be an intentional balance.  Despite how you feel about running rest days, here is why they are important.  

  • Taking running rest days makes you STRONGER!
  • Taking running rest days (instead of running more) makes you a BETTER runner!
  • Taking running rest days promotes LONG TERM running (and I personally want to be doing this for a long time)!

 

Running rest days don’t mean sitting on the couch not moving all day.  Active recovery can take many forms:

  • A short walk at 50% effort
  • A short, low impact yoga session
  • An easy spin on the bike
  • Foam rolling
  • And don’t forget a good night’s sleep!

 

Of course, I understand the struggle of feeling like you have to get more miles in.  Mileage and distance increases are absolutely important. But not at the cost of sacrificing a rest day from running.  That is why you will see intentional, scheduled rest days in every single one of the customized running training plans I develop.  You want that mileage, but you also want running rest days to solidify, cement, and process that mileage, in order to build the most stable and solid foundation that will hold up over time!

 

This was a summary of why rest days are important, but if you want more details on this important part of your 12 week marathon training plan, check out this full guide on how to effectively take running rest days.  

 

 

Creating a 12 Week Marathon Training Calendar

 

So you’ve gone through the individual parts of a 12 week marathon training plan for beginners (baseline foundation, weekly training runs, gradual increments, cross training, and rest days).  Now it’s time to put it all together.  And that looks like a 12 week marathon training calendar.  And in case you missed it above….

Here’s another chance to snag that FREE 12 week marathon training calendar example!

 

You might notice that this calendar I offer in the link above shows cross training days, but it doesn’t say what TYPE of cross training.  Again, I can offer the opportunity to customize these days for you, because nobody can really tell you exactly what type of cross training is best for you without talking to you first.  

 

Here’s some examples of a weekly snippets that were created specifically for a few past clients:

 

Client #1:

12 Week Marathon Training Plan for Beginners
Week 1 Snippet of a 12 Week Marathon Training Calendar consult

 

Client #2:

12 week marathon training plan for beginners
Week 3 Snippet of a 12 Week Marathon Training Calendar consult

 

Client #3:

12 week marathon training plan for beginners
Week 7 Snippet of a 12 Week Marathon Training Calendar consult

 

Client #4:

12 week marathon training plan for beginners
Week 8 Snippet of a 12 Week Marathon Training Calendar consult

 

 

Not only are these beneficial and individualized, they’re also a lot of fun to consult on because you get to see all the fun ways that people cross train.  Everyone comes with their own foundation, background, preferences, and interests when it comes to cross training.  And like I’ve mentioned, running mileages are key, but so is engaging your whole body in effective, beneficial, and FUN methods of cross training to help you perform at your peak, but also to combat injury, prevent burnout, and again – have FUN!  So if you want to create a specific training calendar that addresses these cross training days, fill out this INTEREST FORM to get started.  

 

 

Gear Recommendations for Your 12 Week Marathon Training Plan

 

Runners LOVE to talk gear.  That isn’t because we’re all rich and have tons of money to spend – it’s because good gear REALLY can make a difference.  And also keep you from getting injured.  If you are training for a marathon, it truly is worth the investment to get good, reliable running gear.  

 

Here’s some quick links for recommended running gear for beginners:

 

Want all this beginner running gear in a handy checklist? Here you go!

 

For a more in depth look at each of these gear items, check out this complete guide to running gear for beginners.

 

 

Choosing a GOAL for Your 12 Week Marathon Training Plan

 

Training for a marathon is not without its obstacles.  Burnout and dwindling motivation can easily be one of them.  The #1 way I have found to combat this is to make sure I have a tangible goal I am working towards.  

 

PICK OUT A RACE.  Know exactly what you are training for.  If you can swing it, choose an exciting destination race! Here’s 3 steps to planning a “runcation”.

 

I’ve done many exhilarating destination races, and each one has been ABSOLUTELY worth the months of training. Here’s a few of my most memorable destination races:

And more…or check out these 21 most extreme adventure runs on the planet!

 

Make your marathon race an entire event, an entire weekend, and an entire experience, and that can help motivate you through the months of grueling training.  Other goals can be running to honor a loved one, losing weight, or hitting a certain yearly mileage goal.  Check out these other 13 common running goals for beginners for more inspiration.

 

 

Additional FAQs for A 12 Week Marathon Training Plan for Beginners

 

Here are some other commonly asked about factors:

 

NUTRITION – yes, you should adjust your nutrition.  It actually does make a difference.  Runners love to talk about “carb loading”, and while it may sound great to justify eating an entire pizza, there’s more to it than that.  Check out this guide to the best foods and diet for runners.  While you don’t have to conduct a complete diet upheaval to train for a marathon, even a few small tweaks can lead to increased performance. 

 

SLEEP – make sure you are getting a good night’s sleep.  

 

INJURIES– don’t push through them!  The best way to proactively beat injuries (which almost 50% of runners will experience in their lifetime according to this study), is to simply follow a marathon training plan like this one!  Be intentional about your weekly training runs, gradually increase in weekly distances, and be sure to include effective and beneficial cross training plus rest days.  

 

RUNNING SOLO – know what motivates you! And yes I run solo…and hike solo…and cycle solo. If you enjoy the mind clearing and de-stressing experience of a solo run, then just be sure to do it safely and responsibly by implementing these 7 solo running tips.  If you benefit from the shared accountability and camaraderie of a social group run, then check out some of these simple ways to find a local running group.  

 

RUNNING IN THE COLD – while there are extreme cases, generally speaking you can’t skip your training days repeatedly due to the season.  Running in the cold (and in the heat) are inevitable to some degree.  Cold weather doesn’t have to stop you from getting outside with these 9 helpful cold weather running tips.  

 

RUNNING IN THE HEAT – same goes for the heat.  Train responsibly, but learn how to work with the heat with these 10 important hot weather running tips

 

RUNNING OUTSIDE VS THE TREADMILL – I hate the treadmill.  I strictly run outside now.  But I recognize that not everyone has that ability, and sometimes there are actual factors outside that should prevent you from running (lightning, blizzards, flooding, etc.).  So utilize the treadmill if you need to, but be sure to throw in some incline to mimic natural hills you might find on an outdoor course.  And if you need to distract yourself to get through any potential boredom, know what works for you.  Calling and talking with a friend or family member, binging Netflix, or listening to a podcast or audiobook.  

 

1:1 COACHING – if this is what is standing in the way of crossing your own finish line, then be sure to check out the coaching consult plan I offer for runners, or fill out this INTEREST FORM to get started!

 

FREEBIE – and here’s one final chance to snag that FREE example of a 12 week marathon training calendar for beginners!

 

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