Train for your first marathon, one long run at a time.
A first marathon is a big step. Your plan builds the long run and weekly distance gradually, practises fuelling before race day, and tapers so you start rested.
Free first month · no account needed to begin
Sound familiar?
You do not know how to structure 16 to 20 weeks
Your plan lays out every week: easy running, a growing long run, an easier week every few weeks, and the taper.
You worry about hitting the wall
Fuelling and gut training are part of the plan, with a race-day fuelling schedule, so the first time you eat on the run is not on race day.
You are afraid of getting hurt or burning out
Weekly build-up, hard-day spacing and recovery weeks are checked against rule-of-thumb limits, and a niggle log suggests easing the load. These checks are guidance, not a guarantee.
See your week built for you
Enter a recent race time and the days you can run. Your paces and sample week appear in a second, calculated on your device.
This is a preview. Nothing is saved and no free month starts. Your free first month begins only when you build your plan in the app, and you will see the price and dates first. How the free month works
Who this plan is for
Runners with a base of regular running who want to finish their first marathon, with a plan that survives a busy life. It is a training tool, not medical advice: check with a doctor first if you have a health condition.
Are you ready to start?You have run regularly for several months, can manage a 15 km long run, and train three to four times a week. A guide, not a test. If you are unsure, start with the plan before this one.
How it is built
- Progressive long runs and an easier week every few weeks
- Fuelling and gut training, with a race-day plan and what to do if things go wrong
- A taper, and a plan that is re-planned, not abandoned, when you miss sessions
Questions about the Train for your first marathon plan
How long does it take to train for a first marathon?
Sixteen to twenty weeks is typical for runners who already run regularly. Beginners may want more lead time, and the plan length depends on your race date.
What should my goal be for a first marathon?
Many first-timers aim to finish comfortably. Enter a recent half marathon time and the preview shows what that fitness predicts, as an estimate, not a promise.
How far should I run before the marathon?
Most plans peak at a long run of about 30 to 32 km. Runergy Lab sets yours from your fitness and weekly volume.
Other plans
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See the plan →8 to 12 weeks10K plan
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Start fromYou can run 5K, or about 30 minutes, without stopping, and run two or three times a week.
See the plan →12 to 16 weeksHalf marathon plan
Runners who can already run 5 to 10 km and want a steady build to a half marathon, whether the goal is just to finish or a personal best.
Start fromYou can run 5 to 10 km comfortably and have been running about three times a week for a few weeks.
See the plan →16 to 20 weeksMarathon plan
Runners with a base of regular running who want to complete a marathon or run a faster one, with a plan that survives a busy life.
Start fromYou run three to four times a week, manage a long run of about 15 km, and have a few months of steady training behind you.
See the plan →6 to 12 weeksComeback plan
Runners returning after illness, a baby, a busy season or time off, and anyone being careful after a niggle. It is a training tool, not medical advice: check with a professional after an injury.
Start fromYou can walk comfortably for 30 minutes. After an injury, check with a professional before you start.
See the plan →16 to 24 weeksUltra plan
Runners who already have a marathon or long race behind them and want to step up to a trail marathon, 50K, 50 miles, 100K or 100 miles. It is a training tool, not medical advice.
Start fromYou run four or more times a week, manage long runs of two hours or more, and have a marathon or long race behind you.
See the plan →Build your plan today
Two minutes to set up. Free first month, and no account needed to begin.
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