By Marnie Kunz
NASM-certified trainer, USATF- RRCA-certified run coach

This Couch to Marathon Training Plan will help you go from running 0 miles to 26.2 miles (42 kilometers). If you’ve ever watched a marathon and felt inspired to run one but are lost about how to do it, this post is for you. If you’re a new runner considering running your first marathon, I have created a free beginner’s marathon training plan to help. As a running coach, I have helped many runners train for and run their first marathon, with my runners tackling races ranging from the New York City Marathon to the Paris Marathon. I enjoy helping beginners and am sharing my top tips for new runners to go from the couch to running a full marathon.

According to the International Institute for Race Medicine (IIRM), only about 1.1 million runners complete a marathon each year. So conquering the marathon distance puts you in the top 1% of the world’s population! This guide will help you prepare for and train for your first marathon. My Couch to Marathon program is designed to strategically build your endurance and fitness level gradually and prepare your body for a marathon. As a running coach and personal trainer, I have incorporated a balanced approach to training into the plan, with long runs, base runs, strength training, and more.

Understanding the Couch to Marathon Challenge

Training for a marathon requires consistent dedication with a considerable time commitment. You’ll need to include at least four workouts a week into your schedule to prepare for a marathon. The biggest time commitment will be your weekly long runs, which will take up to a few hours to complete by the later part of your training plan. Intense training will also require you to prioritize your sleep and nutrition so your body can recover well from training and minimize your risk of injuries.

The Couch to Marathon Training Plan will gradually build up your workouts with run-walking programs that get progressively longer as you follow the training plan. Following the training plan will help reduce your risk of injuries and give your body time to recover from intense workouts. Due to the physical demands of marathon training, I recommend speaking with your doctor to get the green light so you’re cleared for training and able to handle the strain on your muscles and joints.

Mental training is also a crucial ingredient of any long-distance training plan, especially for marathon runners. As you follow the Couch to Marathon plan, you’ll build confidence and mental toughness from tackling your workouts. You can also use some mental strategies like running mantras to train your mind to overcome challenges and deal with setbacks while remaining positive.

Running Essentials

Before you get started with marathon training, make sure you have good running shoes that are not worn out. Running in poorly fitted or worn shoes is one of the most common causes of running injuries that I see as a coach. Visit your local running store to get fitted for shoes that feel comfortable and suit your training needs.

Related Post: How to Find the Best Running Shoes

The Foundation: Building a Base

The first phase of your marathon training plan for beginners will be to build your aerobic fitness base. The Couch to Marathon Training Plan begins with run-walking workouts that will improve your fitness and prepare you for more running ahead. There are also suggested cross training and strength training days to build your overall strength and fitness and give your body a break from being on your feet walking and running.

The base-building phase lasts for 8 weeks. During this time, focus on running at a relaxed pace, one at which you could keep up a conversation, for your run intervals. Your body will adjust to training during this time, and make sure you give yourself plenty of time for sleep and rest to recover from workouts.

Consistency is the most important element of the base-building marathon training phase. If you miss a workout, don’t beat yourself up - just get back on track with your regular training schedule the next day.

The Couch to Marathon Training Plan: Key Components

The Couch to Marathon Training Plan includes different types of workouts, which I am outlining here. Your typical training week will include one long run, easy runs, strength training, and rest days.

Cross Training

I also recommend doing one day of cross training a week if you can. Cross training is any exercise that’s not running and gives your body a break from the repetition of running while still improving your fitness level. Some excellent cross training exercises for marathon runners include walking, swimming, yoga, and cycling.

Base Runs

Base runs are easy runs that you do at a relaxed, conversational pace. For the beginning of your training, you will be doing run-walking workouts that get progressively longer. Eventually, you will do full runs without walking intervals. These workouts build your aerobic base and offer recovery from harder training days.

Long Runs

Long runs are an important part of your marathon training. The Couch to Marathon program includes one long run per week to build your endurance and prepare you for the marathon. The long runs will get longer over time, gradually increasing your distance. For your long-run pace, go at a relaxed, conversational pace.

Rest and Recovery

Rest days are an integral part of marathon training that allows your body to recover from intense training. Doing activerecovery with light activities like walking and stretching will also improve your muscle recovery. Foam rolling can also stimulate your circulation and reduce soreness and tension in your muscles.

When you’re following a marathon training program, getting enough sleep is also important to prevent injuries and give your body adequate recovery from workouts.

Speed Work

For most beginners, I recommend focusing on your running endurance and distance as you prepare for race day, and don’t worry about speed. For intermediate runners, speed workouts such as tempo runs and interval training can help improve your marathon pace.

For a personalized marathon training plan to suit your exact fitness level and goals, check out our Customized Marathon Training Plan.

Tapering

The Couch to Marathon plan includes a taper in the weeks leading up to your race. This means you’ll have reduced mileage and more recovery time so your body can prepare to hit peak performance on race day.

Sample Training Week

Monday: Cross training or rest.
Tuesday: Base run. Strength training.
Wednesday: Base run.
Thursday: Cross training or rest.
Friday: Base run. Strength training.
Saturday: Rest.
Sunday: Long Run.

Fueling and Hydration

Eating enough nutrients is important to give you energy for long runs and training sessions. Eat complex carbohydrates like quinoa, brown rice, sweet potatoes, oatmeal, and chickpeas to give you lasting energy for long runs. Lean protein foods are also important to help with muscle repair and recovery from workouts.

You’ll also need fuel during long runs that are over an hour in duration. Running gels and chews are popular fuel options that you can take before and during your long runs to replenish your body’s fuel that gets used while you run. Experiment with different running fuels until you find one that you like and digests well for you.

Hydration is also essential for marathon training. Staying hydrated helps you perform at your best and reduces your chance of getting muscle cramps. Stay hydrated by drinking water throughout your training, and carry a water bottle with you on long runs and when you’re running in heat and humidity. Add an electrolyte tablet or powder to your running water bottle to replenish the electrolytes that your body loses through sweat.

Injury Prevention

Following a training plan designed by a coach is the first step to prevent injuries from running. Wearing good running shoes and properly fitting, moisture-wicking running gear can also help ward off injuries. Change your running shoes every 300 to 500 miles to make sure they’re always supportive and comfortable.

Runners often ask me about running form. The good news is that most people’s natural running form is pretty efficient. You can do some running drills to improve your form and consult with a running coach or physical therapist if you think you have problems with your running form.

When you’re training, listen to your body and take rest days (at least one rest day a week) to prevent overtraining. If you have lingering aches and pains or feel burned out on running, take an extra rest day. See your doctor if you have pain that doesn’t go away with rest.

Strength training is one of the best ways to improve your running form and efficiency and prevent running injuries. Just make sure you maintain good form when you’re training and if you do weight lifting, only add weight gradually and when you can keep good form. Bodyweight exercises are a great way to improve strength for beginning runners.

Race Day Strategies (Preparing for the Big Day)

Prepare your body for marathon day by carb loading to boost your energy reserves. Carb loading is one of my favorite parts of preparing for long runs and races (more pizza, please!). To carb load, increase your carb intake in the days leading up to your race, so that 85 to 95% of your calories come from carbohydrates.

Before the race, familiarize yourself with the marathon course so you know what to expect on race day. If you can run parts of the course before the race, this will give you an advantage on marathon day.

Also, prepare for your race by getting your bib and assembling everything you need for race day. Lay out your clothes, running fuel, bib, and shoes the night before the marathon so you can get up and go on race morning. Wear moisture-wicking layers and bring extra layers for the race start if your race is on a cold day.

Practice relaxation techniques like deep breathing to help you relax and manage pre-race jitters before the marathon. On race day, try not to get too caught up in the excitement by going out too fast. You have plenty of time to speed up later in the race if you want, so start slow and aim for a consistent pace.

During the race, use mantras and positive self-talk to overcome challenges that arise. If you have people cheering you on, make a plan with them so you know where to expect them on the race course for added moral support.

After the marathon, walk around to stimulate blood flow in your legs for recovery. Take a warm bath and refuel with carbs and protein.

Slaying Your Marathon

Running a marathon is a bucket list achievement that many people never do. As a running coach, I have been able to help many runners succeed in their marathon journey and run their first marathon. If you are a beginner, following my Couch to Marathon Training Plan will help you go from running 0 miles to 26.2. Don’t let the big goal overwhelm you - with small, consistent steps, you can build your endurance and proudly cross the marathon finish line on race day.

For more marathon training help to crush your marathon goals, sign up for the Runstreet Customized Marathon Training Plan. With this program, I will design a marathon training program just for you and your fitness level and goals. For more running tips and workouts, sign up for our Wellness Wednesday newsletter and follow Runstreet on Instagram. Happy running to you - you can do this, one step at a time!

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

Couch to Marathon Training Plan + Tips from a Coach