Running a marathon (26.2 miles / 42.

195
km) is a big achievement—and with the
right preparation, anyone can do it! Here's a
step-by-step guide to help you get started:

🏃‍♂️ 1. Commit to a Goal

●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​

📆 2. Follow a Training Plan

Your plan depends on your experience:

●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​

A typical week might include:

●​ 1 Long run (build up to 20 miles)​

●​ 1 Speed or tempo run​

 ●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days

🏃‍♂️ 1. Commit to a Goal

●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​

📆 2. Follow a Training Plan

Your plan depends on your experience:

●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​

A typical week might include:

●​ 1 Long run (build up to 20 miles)​

●​ 1 Speed or tempo run​

●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days

🏃‍♂️ 1. Commit to a Goal

 ●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​

📆 2. Follow a Training Plan

Your plan depends on your experience:

●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​

A typical week might include:

●​ 1 Long run (build up to 20 miles)​

●​ 1 Speed or tempo run​

●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days 🏃‍♂️

1. Commit to a Goal
●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​

📆 2. Follow a Training Plan

Your plan depends on your experience:
 ●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​

A typical week might include:

●​ 1 Long run (build up to 20 miles)​

●​ 1 Speed or tempo run​

●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days 🏃‍♂️

1. Commit to a Goal
●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​

📆 2. Follow a Training Plan

Your plan depends on your experience:

●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​

A typical week might include:

●​ 1 Long run (build up to 20 miles)​

 ●​ 1 Speed or tempo run​

●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days 🏃‍♂️

1. Commit to a Goal
●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​

📆 2. Follow a Training Plan

Your plan depends on your experience:

●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​

A typical week might include:

●​ 1 Long run (build up to 20 miles)​

●​ 1 Speed or tempo run​

●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days 🏃‍♂️

1. Commit to a Goal
●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​
📆 2. Follow a Training Plan
Your plan depends on your experience:

●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​

A typical week might include:

●​ 1 Long run (build up to 20 miles)​

●​ 1 Speed or tempo run​

●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days 🏃‍♂️

1. Commit to a Goal
●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​

📆 2. Follow a Training Plan

Your plan depends on your experience:

●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​
A typical week might include:

●​ 1 Long run (build up to 20 miles)​

●​ 1 Speed or tempo run​

●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days 🏃‍♂️

1. Commit to a Goal
●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​

📆 2. Follow a Training Plan

Your plan depends on your experience:

●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​

A typical week might include:

●​ 1 Long run (build up to 20 miles)​

●​ 1 Speed or tempo run​

●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days 🏃‍♂️ 1. Commit to a Goal

 ●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​

📆 2. Follow a Training Plan

Your plan depends on your experience:

●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​

A typical week might include:

●​ 1 Long run (build up to 20 miles)​

●​ 1 Speed or tempo run​

●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days 🏃‍♂️

1. Commit to a Goal
●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​

📆 2. Follow a Training Plan

Your plan depends on your experience:
 ●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​

A typical week might include:

●​ 1 Long run (build up to 20 miles)​

●​ 1 Speed or tempo run​

●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days 🏃‍♂️

1. Commit to a Goal
●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​

📆 2. Follow a Training Plan

Your plan depends on your experience:

●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​

A typical week might include:

●​ 1 Long run (build up to 20 miles)​

 ●​ 1 Speed or tempo run​

●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days 🏃‍♂️

1. Commit to a Goal
●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​

📆 2. Follow a Training Plan

Your plan depends on your experience:

●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​

A typical week might include:

●​ 1 Long run (build up to 20 miles)​

●​ 1 Speed or tempo run​

●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days 🏃‍♂️

1. Commit to a Goal
●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​
📆 2. Follow a Training Plan
Your plan depends on your experience:

●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​

A typical week might include:

●​ 1 Long run (build up to 20 miles)​

●​ 1 Speed or tempo run​

●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days 🏃‍♂️

1. Commit to a Goal
●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​

📆 2. Follow a Training Plan

Your plan depends on your experience:

●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​
A typical week might include:

●​ 1 Long run (build up to 20 miles)​

●​ 1 Speed or tempo run​

●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days 🏃‍♂️

1. Commit to a Goal
●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​

📆 2. Follow a Training Plan

Your plan depends on your experience:

●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​

A typical week might include:

●​ 1 Long run (build up to 20 miles)​

●​ 1 Speed or tempo run​

●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days 🏃‍♂️ 1. Commit to a Goal

 ●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​

📆 2. Follow a Training Plan

Your plan depends on your experience:

●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​

A typical week might include:

●​ 1 Long run (build up to 20 miles)​

●​ 1 Speed or tempo run​

●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days 🏃‍♂️

1. Commit to a Goal
●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​

📆 2. Follow a Training Plan

Your plan depends on your experience:
 ●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​

A typical week might include:

●​ 1 Long run (build up to 20 miles)​

●​ 1 Speed or tempo run​

●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days 🏃‍♂️

1. Commit to a Goal
●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​

📆 2. Follow a Training Plan

Your plan depends on your experience:

●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​

A typical week might include:

●​ 1 Long run (build up to 20 miles)​

 ●​ 1 Speed or tempo run​

●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days 🏃‍♂️

1. Commit to a Goal
●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​

📆 2. Follow a Training Plan

Your plan depends on your experience:

●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​

A typical week might include:

●​ 1 Long run (build up to 20 miles)​

●​ 1 Speed or tempo run​

●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days 🏃‍♂️

1. Commit to a Goal
●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​
📆 2. Follow a Training Plan
Your plan depends on your experience:

●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​

A typical week might include:

●​ 1 Long run (build up to 20 miles)​

●​ 1 Speed or tempo run​

●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days 🏃‍♂️

1. Commit to a Goal
●​ Choose a race: Pick a marathon at least 4–6 months away to give yourself
enough time to train.​

●​ Register: Committing financially and mentally helps motivate you to stick with
training.​

📆 2. Follow a Training Plan

Your plan depends on your experience:

●​ Beginner: 16–20 weeks of training, running 3–4 days/week.​

●​ Intermediate: 4–5 days/week with speed and distance runs.​

●​ Advanced: 5–6 days/week, includes intervals, tempo runs, and long runs.​
A typical week might include:

●​ 1 Long run (build up to 20 miles)​

●​ 1 Speed or tempo run​

●​ 2–3 Easy/recovery runs​

●​ 1–2 Rest or cross-training days