Advanced Beginner Marathon Race Training Schedule Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Running Race Training Marathon Training Schedules Advanced Beginner Marathon Training Schedule By Christine Luff, ACE-CPT Christine Luff, ACE-CPT Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Learn about our editorial process Updated on April 02, 2020 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by John Honerkamp Reviewed by John Honerkamp John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Learn about our Review Board Print recep-bg / Getty Images So you've already run at least one half-marathon (13.1 miles) road race, and you're ready to take on the challenge of the marathon. Use this 20-week advanced beginner marathon schedule to train for your marathon. Is This the Right Marathon Training Plan for You This schedule is geared toward runners who can run four miles comfortably and run four to five days per week. If you're not up to that, try the beginner runner marathon schedule. If this plan doesn't seem challenging enough, try the intermediate marathon schedule. Advanced Beginner Marathon Training Schedule Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Rest 3 mi Rest 3 mi Rest 4 mi 3 mi EZ 2 Rest 3 mi 2 mi 3 mi CT or Rest 5 mi 3 mi EZ 3 Rest 3 mi 2 mi RP 4 mi CT or Rest 6 mi 3 mi EZ 4 Rest 3 mi 2 mi RP 4 mi CT or Rest 7 mi 3 mi EZ 5 Rest 4 mi 2.5 mi RP 4 mi CT or Rest 6 mi 3 mi EZ 6 Rest 4 mil 2.5 mi RP 4 mi CT or Rest 8 mi 3 mi EZ 7 Rest 4 mi 3 mi RP 4 mi CT or Rest 10 mi 3 mi EZ 8 Rest 4 mi 3 mi RP 5 mi CT or Rest 8 mi 3 mi EZ 9 Rest 4 mi 3 mi RP 4 mi CT or Rest 12 mi Rest 10 Rest 4 mi 3 mi RP 5 mi CT or Rest 14 mi 3 mi EZ 11 Rest 4 mi 3.5 mi RP 4 mi CT or Rest 16 mi 3 mi EZ 12 Rest 5 mi 4 mi RP 5 mi CT or Rest 10 mi 3 mi EZ 13 Rest 5 mi 4 mi RP 5 mi CT or Rest 18 mi 3 mi EZ 14 Rest 4 mi 4 mi RP 5 mi CT or Rest 12 mi 3 mi EZ 15 Rest 4 mi 4.5 mi RP 5 mi CT or Rest 18 mi Rest 16 3 mi EZ 5 mi 4.5 mi RP 6 mi CT or Rest 14 mi 3 mi EZ 17 Rest 4 mi 5 mi RP 6 mi CT or Rest 20 mi 3 mi EZ 18 Rest 4 mi CT 4 mi CT or Rest 12 mi 3 mi EZ 19 Rest 3 mi 30 minutes RP 3 mi CT or Rest 8 mi 3 mi EZ 20 Rest 2 mi 20 minutes Rest Day 20 minutes Race Day! Rest Day! Abbreviations mi = milesRP = marathon race paceCT = cross-trainingEZ = easy, comfortable pace Details of the Advanced Beginner Marathon Training Plan Mondays: Mondays are usually rest days. Don't ignore rest days — they're essential to your recovery and injury prevention efforts. Your muscles build and repair themselves during your rest days. You're not going to gain much strength, and you're increasing your risk of injury if you don't take some rest days. Tuesdays and Thursdays: After you warm up, run at a comfortable pace for the designated mileage. Wednesdays: After running a 10-minute warm-up, run the designated mileage at your "marathon race pace" (RP). Follow that with a 10-minute cool-down. If you're unsure what your marathon race pace is, add 30-45 seconds per mile to your half-marathon pace. Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at an easy-to-moderate effort for 30 to 45 minutes. If you're feeling very sluggish or sore on Friday, take a rest day. It's vital that you're feeling strong for your Saturday long run. Saturdays: This is the day for your long slow distance run. Run the designated mileage at an easy, conversational pace. Use your breathing as your guide. You should be able to breathe easily and talk in complete sentences comfortably during your run. Sundays: Sundays are active recovery days. Run at an easy (EZ), comfortable pace to help loosen up your muscles. Switching Days You can switch days to accommodate your schedule. So, if you prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day. A Word From Verywell Congratulations on committing to train for your marathon. It will take dedication, but along the way, you will improve your fitness and learn much about your mental toughness. Stick with it and the finish line is in your future. The Best Gear for Running a Marathon—Top Picks From a Running Coach By Christine Luff, ACE-CPT Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles Basic Half-Marathon Training Schedule for Beginners How Long Does It Take to Train for a Half-Marathon? 12 Week Half Marathon Training Schedule for Advanced Beginners What's a Good Finishing Time for Running a Marathon? 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