Beginner Marathon Training
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Prerequisites
Marathon participation hit record numbers in 2025-2026 alongside the run-club explosion. If you’ve never run a marathon, here’s a realistic 16-20 week first-marathon plan that won’t injure you.
The 18-week structure
80% of your running should be easy (zone 2). 20% can be harder (tempo, intervals, strides). Most beginners run too much of the middle — not easy enough on easy days, not hard enough on hard days.