22 Week Marathon Training Schedule for Beginners

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Updated on October 02, 2020

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woman running in park training for marathon — Verywell / Ryan Kelly

This simple marathon training schedule (see below) gives runners two more training weeks than the 20-week marathon program for beginners. It's perfect for first-time marathoners who are nervous about the race and want plenty of time to get ready.

To start this schedule, it's recommended that you have been running regularly for at least six months and are able to run at least 3 miles. If you haven't had a recent physical, get cleared by your doctor before you start marathon training.

And make sure you have thought a lot about the commitment required and considered the reasons for marathon training.

Getting Started

Below are descriptions of what to expect and what to do each during your training.

Cross-Training (CT)

Cross-training can be walking, biking, swimming, or any other activity (other than running) that you enjoy. Marathoners-in-training benefit from strength-training, so try to work at least one or two training sessions into your weekly training. When your schedule calls for cross-training, do your activity at a moderate level for 30 to 45 minutes.

Run Days

Run your designated mileage at an easy, conversational pace. Use your breathing as your guide. You should be able to breathe easily. If you feel your breathing getting out of control, slow the pace.

Use a run/walk strategy if you need to take walk breaks.

You can switch a run to a different day to accommodate your schedule. You'll most likely want to do your long runs on Saturday or Sunday when you'll have more time. If you like (this is not required), your runs can be a mix of tempo, interval, and hill workouts. This will help you get fitter and more familiar with pacing.

When you have to do a marathon pace (MP) run, run the number of miles at your anticipated marathon pace. Run the remaining mileage at your regular easy run pace. If you're unsure of your pace, try this calculator.

Rest Days

Rest is critical to your recovery and injury prevention efforts, so don't assume you'll get fitter even faster by running on rest days. It's important that you build your mileage gradually so you avoid overuse injuries and don't get burned out from running all the time. Between running days, take a complete day off or do some easy cross-training (CT).

22-Week Training Schedule

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	3 mi	Rest	3 mi	Rest	3 mi	2 mi
2	Rest	3 mi	Cross training (CT) or Rest	3 mi	Rest	4 mi	3 mi
3	Rest	3 mi	CT	4 mi	CT or Rest	5 mi	3 mi
4	Rest	3 mi	CT	4 mi	CT or Rest	6 mi	3 mi
5	Rest	4 mi	CT	4 mi	Rest	7 mi	3 mi
6	Rest	5 mi	CT	4 mi	CT or Rest	8 mi	3 mi
7	Rest	5 mi	CT	4 mi	Rest	9 mi	3 mi
8	Rest	5 mi	CT	4 mi	CT or Rest	10 mi	3 mi
9	Rest	5 mi	3 mi	4 mi	Rest	6 mi	4 mi
10	Rest	5 mi	CT	4 mi	Rest	12 mi	4 mi
11	Rest	5 mi	CT	4 mi	CT or rest	13 mi	4 mi
12	Rest	5 mi	CT	5 mi (1 mile @ estimated marathon pace)	Rest	14 mi	4 mi
13	Rest	5 mi	CT	5 mi (2 miles @ estimated marathon pace)	CT or Rest	10 mi	5 mi
14	Rest	6 mi	CT	5 mi (3 miles @ estimated marathon pace)	CT or Rest	16 mi	4 mi
15	Rest	6 mi	CT	5 mi (3 miles @ estimated marathon pace)	CT or Rest	10 mi	4 mi
16	Rest	5 mi	CT	5 mi (4 miles @ estimated marathon pace)	CT or Rest	18 mi	4 mi
17	Rest	5 mi	CT	5 mi (4 miles @ estimated marathon pace)	CT or Rest	10 mi	5 mi
18	Rest	6 mi	CT	6 mi (5 miles @ estimated marathon pace)	Rest	19 mi	4 mi
19	Rest	5 mi	CT	6 mi (5 miles @ estimated marathon pace)	CT or Rest	14 mi	4 mi
20	Rest	4 mi	CT	4 mi	CT or Rest	20 mi	3 mi
21	Rest	4 mi	CT	3 mi	CT or Rest	8 mi	3 mi
22	Rest	2 mi	30 minutes	Rest Day	20 minutes	Race Day!	Rest Day!

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