Level 0: Finish Your First Marathon Training Plan [28 Weeks]

The Finish Your First Marathon Training Plan is a 28-week plan that takes you from the couch to the marathon, building endurance to about 35 miles (56 km) a week. Are you ready to conquer your first marathon but are running less than 5 miles/8 km per week? The Level 0 "Go the Distance" 28-Week Finish Your First Marathon Training Plan is meticulously designed for those who are starting from scratch. Whether you’ve never run a mile or you’re returning to running after a long hiatus, this plan will build your endurance, strength, and confidence, leading you to successfully complete a full marathon.

Plan at a glance:

• Length: 28 weeks
• Weekly volume: builds to about 35 miles (56 km)
• Race: marathon (26.2 miles, 42.2 km)
• Best for: beginners training for a first marathon from a low base
• Key work: easy run and walk, long run progression
• Formats: miles, kilometers, or time based

This plan is for you if...

• You can complete a 3-mile/5 km run or walk/run, regardless of pace.
• You’re committed to building your mileage and endurance progressively to cross the marathon finish line strong and injury-free.

Need to work up to being able to complete a 5k first? Follow the FREE First 5k 8-Week plan before starting this marathon plan! Download it now here.

What's Included: 

• 28-Week Training Schedule: A comprehensive plan that gradually builds your running endurance from 5k to marathon distance. The plan includes equivalent schedules in miles, kilometers, and time-based training options to suit your preferences.
• Flexible Training Approach: Easily adaptable to your schedule, with the ability to shift your long runs and rest days as needed.
• Extensive Resources: Includes guidance on heart rate zones, fueling strategies, hydration tips, and the importance of easy effort running to maximize endurance and minimize injury.
• Beginner-Friendly: Perfect for new runners or those coming back to the sport, this plan prioritizes slow and steady progress, ensuring your body adapts safely to the increasing demands.

Key Features:

• Approachable Start: The plan begins with 3 runs per week, focusing on easy effort to build a strong aerobic base, before gradually increasing to 4 runs per week.
• Endurance Focused: Most of your training will be at an easy effort to enhance endurance, allowing you to go the distance without overtraining.
• Optional Tune-Up Races: Includes opportunities for a 5k or 10k race to track your progress and set realistic marathon goals.

FAQ

Q1. How long does it take to train for a marathon?

16 to 28 weeks depending on your starting point. Plans here run 16 weeks for experienced runners up to 28 weeks from the couch.

Q2. Which marathon plan should I choose?

Finish Your First from the couch (28 weeks), Beginner (20 weeks), Novice (16 weeks), Intermediate (16 weeks, PR or BQ), and Advanced (16 weeks, peak volume), by mileage from about 17 to 66 mi or 27 to 106 km per week.

Q3. How many days a week will I run?

Usually 4 to 6, with easy runs, workouts, and a long run, in miles, kilometers, or time based formats.

Q4. Do these plans include a Boston qualifier build?

Yes. The Intermediate and Advanced marathon plans are designed for a PR or Boston qualifying attempt.

Q5. Can a beginner train for a marathon?

Yes. Finish Your First Marathon starts from the couch and builds over 28 weeks.

Why Choose This Plan?

The Level 0 "Go the Distance" Marathon Plan is more than just a training schedule—it's a journey that transforms you from a non-runner to a marathon finisher. By focusing on endurance and easy effort running, this plan ensures you build up gradually and sustainably, reducing the risk of injury and burnout. It’s perfect for those who want a realistic, achievable approach to marathon training, with every step of the journey supported by comprehensive resources and flexible options tailored to your individual needs.

Written by Coach Nick a USATF and RRCA certified Running Coach with 9 years experience and CEO of Running Explained. Every Running Explained plan is built on the same structure, science, and strategy Coach Nick uses with his 1:1 coaching athletes, and is trusted by thousands of runners training for everything from their first 5k to a Boston qualifier. Have a question about this plan? Book a 30-minute call with Coach Nick, or explore 1:1 coaching at runningexplained.com.