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Couch to Marathon

📅 Week 1 Details 📖 All 24 Weeks

A 24-week comprehensive training plan: progressive running build-up, strength training, stretching, and recovery.

Core principle
Start slow, build steady, stay consistent. A marathon is not a sprint—it's about progressive adaptation and intelligent recovery.
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Easy Run: Conversational pace
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Tempo/Speed: Faster, challenging
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Strength: Weights + resistance
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Stretching: Flexibility + mobility
😴
Rest: Recovery day
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Long Run: Endurance build
24-Week Training Overview
Click any week to jump to details · Hover for weekly mileage
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🌱 Phase 1
Base Building
🚀 Phase 2
Building Endurance
⛰️ Phase 3
Peak Training
🏁 Phase 4
Taper & Race
Key Principles
Progressive overload: Gradually increase weekly mileage by 10% maximum to avoid injury.
Easy runs: 70% of runs should be at conversational pace (you can speak in full sentences).
Cross-training: Strength and flexibility work prevents injuries and builds resilience.
Recovery is training: Rest days and sleep are as important as workout days.
Listen to your body: Pain (not soreness) is a signal to take an extra rest day or modify.
🌱
Phase 1: Base Building
Weeks 1–6 · 12–21 mi/week

Focus: Build aerobic base, establish routine, introduce strength foundation.

Week 1–2
13.5 mi
Week 3–4
16.5 mi
Week 5–6
19.5 mi
📅 Weeks 1–2: Introduction
12–15 mi/week
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Monday
💪 Strength: Full-body intro (20 min) — bodyweight exercises, mobility
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Tuesday
Easy run: 2–3 miles (conversational pace)
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Wednesday
Stretching + Core: 20 min static stretches, light core work
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Thursday
Easy run: 2–3 miles
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Friday
Strength: Lower body focus (20 min) — squats, lunges, calf raises
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Saturday
Long run: 3–4 miles (easy pace, walk breaks allowed)
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Sunday
Rest or light yoga (10–15 min gentle stretching)
📅 Weeks 3–4: Building
15–18 mi/week
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Monday
Upper body + Core (25 min) — push-ups, rows, plank variations
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Tuesday
Easy run: 3–4 miles
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Wednesday
Stretching + Mobility: 25 min — focus on hip flexors, hamstrings, calves
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Thursday
Easy run: 3 miles
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Friday
Lower body (25 min) — squats, lunges, single-leg work, glute bridges
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Saturday
Long run: 4–5 miles (easy pace)
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Sunday
Rest or yoga (15 min)
📅 Weeks 5–6: Progression
18–21 mi/week
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Monday
Full-body circuit (30 min) — 3–4 rounds of compound movements
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Tuesday
Easy run: 3–4 miles
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Wednesday
Stretching + Plyometrics: 25 min — dynamic stretches, light jump work
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Thursday
Tempo run: 1 mi warm-up, 2 mi at "comfortably hard" pace, 1 mi cool-down (4 mi total)
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Friday
Lower body power (30 min) — step-ups, lunges, single-leg squats, glute work
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Saturday
Long run: 5–6 miles (easy pace, walk breaks if needed)
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Sunday
Rest or yoga (20 min)
🚀
Phase 2: Building Endurance
Weeks 7–12 · 21–32 mi/week

Focus: Increase mileage, build aerobic capacity, introduce speed work and longer long runs.

Week 7–8
22.5 mi
Week 9–10
25.5 mi
Week 11–12
30 mi
📅 Weeks 7–8: Introducing Speed
21–24 mi/week
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Monday
Full-body strength circuit (35 min) — focus on power and endurance
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Tuesday
Easy run: 4 miles
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Wednesday
Stretching + Core: 30 min — dynamic stretches, core circuits
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Thursday
Tempo run: 1 mi warm-up, 2.5 mi at "comfortably hard" pace, 1 mi cool-down
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Friday
Lower body + plyometrics (35 min) — ladder work, bounding drills
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Saturday
Long run: 7–8 miles (easy pace with 2–3 walk breaks)
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Sunday
Rest or yoga (25 min)
📅 Weeks 9–10: Speed Workouts
24–27 mi/week
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Monday
Upper body + core power (35 min) — push-ups, rows, medicine ball work
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Tuesday
Easy run: 4–5 miles
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Wednesday
Stretching + Mobility: 35 min — foam rolling, deep stretches, yoga flow
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Thursday
Interval run: 1 mi warm-up, 6×800m at fast pace (200m recovery jog), 1 mi cool-down
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Friday
Lower body power (35 min) — squat variations, plyometric lunges, hill bounds
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Saturday
Long run: 8–10 miles (easy pace, 2–3 walk/hydration breaks)
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Sunday
Rest or active recovery yoga (30 min)
📅 Weeks 11–12: Ramping Up
27–32 mi/week
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Monday
Full-body circuit (40 min) — 4–5 rounds with short recovery
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Tuesday
Easy run: 5 miles
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Wednesday
Stretching + Plyometrics: 40 min — dynamic warm-ups, agility drills, deep stretches
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Thursday
Tempo run: 1.5 mi warm-up, 3 mi at "comfortably hard" pace, 1 mi cool-down (5.5 mi total)
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Friday
Lower body power circuit (40 min) — mix of strength and plyometric work
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Saturday
Long run: 11–12 miles (easy pace, 3–4 hydration breaks)
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Sunday
Rest or gentle yoga (30 min)
⛰️
Phase 3: Peak Training
Weeks 13–18 · 35–45 mi/week

Focus: Long run progression, race-pace development, mental toughness, peak mileage.

Week 13–14
34 mi
Week 15–16
42.5 mi
Week 17–18
41 mi
📅 Weeks 13–14: High Mileage
35–40 mi/week
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Monday
Strength: Maintenance (25 min) — reduce volume slightly to avoid overtraining
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Tuesday
Easy run: 5–6 miles
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Wednesday
Stretching + Yoga: 35 min — flexibility, core stability, balance work
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Thursday
Race-pace run: 1 mi warm-up, 5 mi at marathon pace, 1 mi cool-down (7 mi total)
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Friday
Strength: Lower body (25 min) — focus on endurance strength, not power
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Saturday
Long run: 10–12 miles (conversational pace, experiment with fueling strategy)
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Sunday
Rest, recovery nutrition, hydration
Weeks 15–16: Peak Mileage (40–45 mi/week)
Monday
Strength: Minimal work (20 min) — maintain muscle, avoid injury
Tuesday
Easy run: 6–7 miles
Wednesday
Stretching + Foam rolling: 35 min — active recovery, reduce accumulated fatigue
Thursday
Workout run: 1 mile warm-up, 3 miles at marathon pace, 2 miles at faster pace (5K speed), 1 mile cool-down (7–8 mi total)
Friday
Strength: Light (15–20 min) — minimal, focus on recovery between long runs
Saturday
Long run: 12–14 miles (easy pace, practice race-day routine — gear, fuel, hydration)
Sunday
Rest (full recovery day)
Weeks 17–18: Final Peak (40–42 mi/week)
Monday
Strength: Minimal (15 min) — very light maintenance only
Tuesday
Easy run: 5–6 miles
Wednesday
Stretching + Mobility: 35 min — focus on mental prep, visualization
Thursday
Lactate threshold run: 1 mile warm-up, 4 miles at tempo/marathon pace +, 1 mile cool-down (6 mi total)
Friday
Rest or very easy 2-mile jog
Saturday
Long run: 14–16 miles (conversational pace, full race preparation)
Sunday
Rest and mental preparation
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Phase 4: Taper & Race
Weeks 19–24 · 24–30 mi/week

Focus: Reduce volume, stay sharp, recover fully, execute race plan.

Week 19–20
26 mi
Week 21–22
20 mi
Week 23–24
11–15 mi
📅 Weeks 19–20: Taper Begin
30–32 mi/week (20–25% reduction)
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Monday
Strength: Very light or rest (10 min only)
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Tuesday
Easy run: 4–5 miles
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Wednesday
Stretching + Core: 30 min — keep body ready, avoid stiffness
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Thursday
Strides: 1 mi easy, 4–6×100m at 85% effort, 1 mi easy (3 mi total) — keep legs sharp
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Friday
Rest or very easy 2 miles
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Saturday
Long run: 10 miles (easy pace, don't push)
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Sunday
Rest, hydrate, fuel properly
📅 Weeks 21–22: Taper Deep
24–26 mi/week (35–40% reduction)
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Monday
Rest or very light stretching (10 min)
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Tuesday
Easy run: 3–4 miles
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Wednesday
Mobility + Yoga: 30 min — stay loose, mental focus on race
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Thursday
Easy run with strides: 2 mi easy, 4×100m strides, 1 mi cool-down
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Friday
Rest
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Saturday
Long run: 8 miles (easy pace, build confidence)
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Sunday
Rest, recovery meals, hydration
📅 Weeks 23: Final Taper
18–20 mi/week
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Monday
Rest
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Tuesday
Easy run: 2–3 miles (relaxed, no pressure)
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Wednesday
Stretching + Relaxation: 25 min — breathwork, visualization
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Thursday
Easy run with short strides: 2 mi easy, 3×100m strides, 1 mi easy
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Friday
Rest or 1 mi easy jog (test legs, nothing more)
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Saturday
Long run: 6 miles (very easy, joy run — this should feel great)
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Sunday
Rest, lay out gear, finalize race plan
📅 Week 24: Race Week
10–12 mi/week
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Monday
Rest
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Tuesday
Easy run: 2 miles (light, just to shake out legs)
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Wednesday
Rest or 1 mi very easy jog
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Thursday
Easy run: 2 mi with 2×20 sec pickups (light strides to keep turnover sharp)
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Friday (Race Eve)
Rest completely — walk, stretch lightly, stay hydrated, review race plan, carb-load
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Saturday (RACE DAY)
42.2 km (26.2 miles) of pure determination. Pace smart, fuel early and often, believe in your training!
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Sunday (Recovery)
Easy 1–2 mi recovery jog or walk; focus on nutrition and sleep
Nutrition & Hydration
Daily intake: Aim for 50–60% carbs (fuel for running), 20–25% protein (muscle repair), 20–25% fat. Total calories depend on your weight and mileage.
During long runs (over 60 min): Consume 30–60g carbs per hour (gels, sports drinks, bars). Hydrate 500–750ml per hour depending on conditions.
Post-run (within 30 min): Carbs + protein in a 3:1 or 4:1 ratio to aid recovery (e.g., banana + protein shake, toast + peanut butter).
Race day: Don't try anything new. Use the fueling strategy you've practiced. Start hydrating and fueling early (mile 3–4) rather than waiting until you're depleted.
Injury Prevention & Recovery
Listen to your body: Soreness ≠ pain. Soreness fades within 24–48 hours; pain persists. Take extra rest days if needed.
Dynamic warm-up before runs: Leg swings, walking lunges, high knees (5–10 min).
Static stretching post-run: 10–15 min holding stretches (don't bounce).
Foam rolling: 10–15 min 2–3x per week on quads, IT band, calves, glutes (avoid rolling directly on bones).
Sleep & rest: Aim for 7–9 hours. Recovery happens during sleep, not during the run.
Common issues: Runner's knee, IT band syndrome, plantar fasciitis. Address early with rest, stretching, or professional help.
Race Day Strategy
Pacing: Start conservatively (20–30 sec slower than goal pace). You can make up time later if you feel good. Even splits or slight negative splits (faster second half) are ideal.
Fueling: Take a gel or sports drink every 5–10km. Hydrate at every aid station (water or electrolyte drink). Don't overdo it.
Mental game: Break the race into chunks (5k at a time). Focus on effort, not the distance remaining. You've trained for this.
The wall: Around mile 18–20, fatigue will spike. This is normal. Slow down, fuel up, and push through mentally. The last 6 miles are a mental battle.
Finish strong: If you have energy in the last 2 miles, empty the tank. You've earned it.
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