24-Week Beginner Marathon Training Plan

Train for your first marathon with a clear plan you can actually follow.

This 24-week beginner marathon training plan is designed for runners who want a gradual, structured build toward 42.2 km / 26.2 miles without complicated dashboards or overwhelming spreadsheets.

The plan uses four running days per week, regular recovery weeks, progressive long runs and controlled quality sessions. A simple Week Select view shows exactly seven days at a time, while the built-in tracker lets you record your actual distance, completed runs, adherence, RPE and notes.

What you get

• Complete 24-week beginner marathon training plan
• Four structured running days per week
• Progressive long runs with regular cutback weeks
• Simple Week Select system for Weeks 1–24
• Automatic race-date calendar
• Kilometer and mile support
• Weekly training and progress tracker
• Optional performance check-ins
• Race-week taper and marathon-day guidance

Who this plan is for

It is built for first-time marathoners who can already complete roughly 30–40 minutes of easy running or run/walking and want a longer, beginner-friendly build. It is not intended as a couch-to-marathon plan.

Simple by design

The workbook contains only three tabs: START, PLAN and TRACKER. Set your race date, select the week you are training in, follow the daily sessions and log your progress once per week.

File format

You receive one downloadable Excel workbook (.xlsx). It is designed for Microsoft Excel and can also be imported into Google Sheets. The plan supports both kilometers and miles.

Digital product: No physical item will be shipped. Your download is delivered after purchase.

For personal use only. This is a general training template for recreational adult runners and is not individualized medical advice or coaching. Adjust or stop training when injury, illness or unusual fatigue requires it.

Not sure whether this is the right build? Compare starting level, weekly frequency and the free 16-week route in our running training plans guide.