Beginner Marathon Training
From regular running to your first marathon start line.
- Written by
- YourMarathonPace
- Published
- 9 November 2026
This guide is general information, not medical or coaching advice. It has not yet been reviewed by a qualified coach. Speak to a doctor before starting a new training programme, especially if you have a health condition or injury.
Before you start
If you're new to exercise, have a health condition, or have symptoms like chest pain, dizziness or unusual breathlessness, speak to your GP or doctor before starting. A good first goal is to run regularly for several months before starting a marathon plan. A beginner programme like the NHS Couch to 5K is a sensible first step.
Run-walk options
Mixing running with planned walk breaks, for example running for a few minutes and then walking for one, is a valid way to train for and finish a marathon. Many first-timers use it. Practise the same pattern in training that you plan to use on race day.
Building the long run
Build the long run gradually, keep it at a comfortable, chatty effort, and take an easier week every few weeks. Most beginner plans top out around 18–20 miles (29–32 km). You don't need to run the full distance before race day.
Race-week checklist
Don't try anything new on race day: wear the shoes, kit and fuel you've trained with. Plan how you'll get to the start, collect your race number early, start slower than feels natural, and walk if you need to. Stop and ask for help if you feel unwell.
Sources
- Get running with Couch to 5K — NHS
- The training–injury prevention paradox: should athletes be training smarter and harder? — British Journal of Sports Medicine (Gabbett, 2016)
This guide is general information, not medical or coaching advice. It has not yet been reviewed by a qualified coach. Speak to a doctor before starting a new training programme, especially if you have a health condition or injury.