The ULTIMATE ‘Beginner to Marathon’ Training Plan (5k, 10k Half Marathon AND Marathon)

Just started this plan. Will run my first marathon on 20 October. Will update you then. 🙏

You had me right up until I saw yoga on the plan

In 2020 I was ready for Melbourne Marathon but it was cancelled due to covid. In 2021 it was postponed due to covid and I was living in Brisbane and couldn't get there. In 2022 I had covid. In 2023 I had no excuse I was just super unfit. Like, REALLY unfit. Well 2023 was a few weeks ago and I am signed up for 2024. 45 weeks to go. Let's gooooo!

I just finished couch to 5k last week and I've been using Adriene's warm up and cooldowns. excited to continue my journey with this plan!

Would you happen to have a marathon plan for beginners???

I love the way you teach us. Superb. You are blessed.🍊

I fucking love your a fucking genius

Hey Man, thanks for this, I really nedded the structure and had no idea how to. Been following the plan run my first 5k, stopped and luckily couldn't stay away from it now on week 6 next run is the 5k. And just signed up for a 5k and loving the process. Thanks again, to both of you👌

I headed to the website but it says the plan in unavailable :(

Starting with te marathon plan today, will tell you how it goes in 31 weeks

Just found this video and it couldnt have come at a better time, i have an 8 mile race in september followed by at 10 mile trail race and a half marathon in october. I will defo be using this plan

This is awesome plan thanks heaps! Got in to running 2 years ago today. As a 58yo finished the Wellington (New Zealand) half this morning in 1.28 so an feeling the need to take on a full marathon now, this plan is what I needed. Cheers

4.2k likes. coincidence? don't think so haha

Hello! Thank you so so much for this! I am following your 5k plan and im going to be running my second 5k this weekend. Tha ks to your plan, i feel super prepared! I have begun to really enjoy running, thanks to you 😄. I had a question for this training. I also enjoy weight lifting and strebgth training. Am i able to swap the core excercises and yoga for weight training and other forms of stretching? Is there a way to meld lifting and weight training with marathon training?

Just done the 10km plan and got an 8 minute PB last week 🙌🏻. Gonna continue training after my cruise and get this marathon done 💪🏼

Hey!
So I'm going to be running my first 10K on the 15th of October later this year and I'd like to know...for the first 6 weeks of training for the 5K (the interval training)....how fast should I be running and walking? Is there a pace you'd want me to maintain? Not just for the interval too but when it comes to the 3k, 6k, 8k, etc runs, how fast or slow? Is using a running app the best idea?
Does this make sense?
Thank you! ☺️

Thanks for sharing! I'm really excited to start the training and, hopefully, run next year's marathon in my city. One question, Should I keep the same pace for every training? :)

Loved the intro, quality stuff!!

have never officially ran a race before. Signed up for the Athens Marathon 6 months out, starting this plan at week 12. ill try to come back to this video after!

What RPE is the 5K section for running ?

i passed by the 2023 paris marathon yesterday and i felt so inspired to join!! thank you for the plan😎🫶

Love this! Thank you!

I'm back! I started my plan in September and ran my 1st marathon in January! Planning for marathon #2 in December of this year

Only the 6 week plans are avaliable on the website or am I missing something?

Hi there, I can't say thank you enough! I plan to run a marathon this year, and this is exactly what I need. Thank you for sharing all this stuff.

I have a question. I'm 3 weeks in and I only have 32 left before the marathon, so I won't be able to complete the whole plan. So I'm wondering will running 22km as my longest run be enough to be prepared for the marathon?

Hello there! I'm so excited to start with this. But what I don't understand here is the pace I'll be running at using these training plan. If it says today is a 7km run, at what pace should I be running at? Easy pace? I can only understand the interval sessions because those have guides at the 2nd page. Thank you so much for answering!

Edit: So I've read some comments on here and I've found your reply, "Unless it states otherwise then it should all be at base pace. Zone 1 and 2 heart rate." Does that mean easy runs? And I don't have a chest strap yet to accurately measure my heart rate, I kinda rely on my Garmin watch for now. I think I should really get one.

If I’m doing this on a treadmill prior to open lands scape what speed should I be at ?

did this plan 16 weeks than stopped and created an own one. Reasons:
- the mileage was increased too fast (10% rule..) in this plan
- Ben said one could do a week twice if "needed" but with this, one wont have enough rest-weeks.
- i don't like Yoga. :D I tried hard but Yoga & me, we didn't became friends.

Maybe somebody else is interested in changing the plan, this is how i do train currently:
- 3 weeks 5% increase of mileage every week, fourth week 30% of the runs of week 3.
- tue/thurs/sat = run (saturday = long run)
- monday = core +/- 40min
- wed / friday = prehab 20min & foam rolling
- stretching every day where i'm super stiff while drinking coffee
- speed is no prioritiy i run with heart rate zones (mostly in zone 2)
- if possible, i sleep 30min after every run

Starting the half marathon block this week.

I went from couch potato who couldn't walk for 1 km without feeling pain on my legs to run 10 km. Also went from 93 kg to 70 kg while following this plan.

Before trying this plan, I gave a shot to the 8 week C2K5 training plan, by NHS, but I got overexcited and got myself injured. Had to wait for 2 months before getting back to running. Now, I'm 20 weeks into this training plan - and injury free. So, my main advice to people who want to get started on running is "don't neglect rest time".

Thanks for sharing this and all the info you put on your channel!

3 times a week run is very little can i do it 4 times

what plan we should follow after finishing this?

Amazing motivational introduction! I have started the plan and I am on week 17 now, just one question do I need to worry about heart rates on my Garmin or run as long/fast as I am comfortable ?

I am a beginner, I usually do a 5k, 3 to 4 times a week. (Full disclosure) I walk and slowly jog. More then I run. My question is when it comes to the "long run" should I run more in my usual 5k? Or should continue my fast walk/slow jog with a few Sprints. But for a longer distance?

greetings from 1/1/2023!

Would it be ok for me to do this all on a track? Or should it be like outside?

Thanka fkr the great video but u run weird lol

Training to run my first marathon for 2023! Wish me luck!

Wow man, this is incredible!

I'm starting this today. I am going to run the 2023 NYC Marathon and will be replying to this comment upon completion. Thank you for making this <3

From week 3 the weekends schedule says something like - 4w 2km 4w - and so on. Does 2km mean running non stop at comfortable pace?

Hi! I really love this plan its awesome! I want to start training for half marathon and I would love to use your plan but I don't know how to adjust it to my life because I train athletics at least three times a week so basically I run three times a week but my coaches don't focus on one thing like long distances so I wanted to ask you how can I do both train for my club and use your plan?

Can anyone offer alternatives to the yoga? I only got halfway through attempting it. It's not that it's especially difficult, but at least on the recommended video it feels like absolute baffoonery and not something I'll be able to enjoy.

When she says stuff like exhale to find inspiration or open up the heart or these vague spiritual things that I have absolutely 0 interest in it really puts me off.

Started this plan yesterday. I cannot run for more than a half of a mile. I have a 5k 6 months from now - I hope to finish it in less than 35 minutes. Check back in in 6 months!