BEST 5 Marathon Training Plans for Beginners

The options can feel endless when you start searching for your first marathon training plan! I'll give you 5 great options, including what makes each one unique, so you can narrow it down and find the perfect one to get your training going for your first marathon.
RUN COACHING: 1:1 coaching is for every level of runner!! If you're looking for a completely customized plan with guidance and communication to help you complete your first marathon, I'd love to help you! Fill out the interest form here to learn more: readysetmarathon.com/home/run...
0:00 Intro
1:25 What to Look for in Plan
6:09 Hal Higdon: www.halhigdon.com/training-pr...
9:10 Galloway: www.jeffgalloway.com/training/...
14:38 Hanson's: tinyurl.com/y38ndjcn
18:00 Maffetone: amzn.to/3a1CjS4
21:06 Customized Plan for You
*As an Amazon Associate, I earn a small commission from qualifying purchases. Thank you for supporting me and this KZbin channel!

[@user-ej7hw3ob6x]

My 1st 6 months of getting back into running was the Jeff Galloway method… Now I use the Meffatone method… I am 57 and planning on running a 30 miler in Oct… been running at a slow pace based on heat rate! Trying to build that aerobic base for the last 6 months … amazing how my paces has increased when focusing on my heart rate … same heart rate but faster pace… still not afraid to walk to keep heart rate at right number! At a 15 mile long run and just started my real training for the 50 k race… Love your info!

[@runningwithjane]

Sounds like you are trusting the process and crushing it! Thanks for the support of the channel!

[@msmary126]

Such a great video! Thank you for sharing all of this 😁

[@runningwithjane]

Glad you found it helpful, Mary! It can be tough to choose when you're running your first marathon, but there are some great options.

[@theMad155]

Just found your channel and am loving your videos!

[@runningwithjane]

Welcome, Madeline, so glad you're here! And thank you - all about providing helpful running info for you all!

[@georgefarrell32]

Thank you so much. The video was jam packed with great info

[@runningwithjane]

You're so welcome, George - glad it was helpful!

[@MrShanebizzle]

Thanks for the helpful video!

[@runningwithjane]

You're so welcome, Shane, and thanks for watching! Planning a bunch more marathon specific videos for the new year!

[@crousefam1]

I just came across your videos because my husband bought me a Garmin for Christmas and I’m trying to learn to use it! Your content is wonderful! I’ve run for 32 years, 3-6 miles a day, for 4-6 days a week. I’ve decided….yes I’m 50 now….to run my first marathon. I’m so glad to have found you!!! I definitely subscribed!

[@runningwithjane]

Yes!! It's definitely time and you won't regret it! Thanks for the sub and I'm working on a "first marathon" series for KZbin in the new year!!

[@alfromtx245]

I've seen some people being down on Galloway's plan because there's some walking. However, his method played an important part in my running journey. I used his book for my first marathon. Once I had built up my mileage, I gradually tapered off of the walk breaks and now I'm running the whole time. But I still appreciate my time of following the run/walk method.

[@runningwithjane]

I know it works great for some people and so glad it did for you! Many people don't realize how much walking breaks can help them improve their running early on...and even as they go!

[@MM-bg7in]

His method kept me as a beginner, and still a beginner, from getting injured while improving. I think the point is to walk before you reach exhaustion to keep a reserve of energy. Prior to Galloway, I was doing speed work and kept getting injured. Now I can do some speed work.

[@user-xg4vt6qw8d]

Thank you for the tips. This was very helpful.

[@runningwithjane]

So glad to hear!

[@dfrank2044]

Great advices. Thanks

[@runningwithjane]

You're so welcome!

[@moxiehikes]

Loved the video. Thanks for the inspiration. 👟

[@runningwithjane]

You're so welcome - glad it was helpful!

[@avinashbhogun]

I found this insightful! I believe a running coach is a great suggestion!

[@runningwithjane]

I'm so glad you found it helpful, Avinash! I think there are great plans out there, but it's necessary to do your research to find one that's sound and will work for what you're after. But agreed, running coaches are great investments if you want to improve in your running. Happy running!

[@oscarmartinez2538]

Great video. Extremely informative. I like your specific number of mileages

[@runningwithjane]

Hi Oscar! So glad it was helpful!

[@bigdocus]

Super useful to see such a wide range of training methods. Although I'm a bit surprised there doesn't seem to be a mention in any of them of strength and conditioning work.

[@runningwithjane]

I have a beginner plan now that has S and C. Agree it's super important! www.finalsurge.com/coach/janespringston/plan/52415

[@novelyncachuela8457]

Take care always, Jane!

[@runningwithjane]

Thanks!

[@margiesvanmori]

This is awesome! I am training for my first marathon now and I love it! I am building out a van to travel and live in and I want to take it out to California when I run my marathon in May! Thank you for the video!

[@runningwithjane]

That is so cool, Margie! That sounds like the perfect combo. Best of luck on your training - feel free to ask questions in the comments if you ever need help with anything along the way.

[@annatevesbanzon1359]

Go girl

[@megziee]

Hi! Thank you for the video it was really Helpful. I just wondered what your thoughts were on doing the novice 1 vs novice 2 for Hal Higdon.. I have ran for a few years now, recently been doing 16-18 miles a week but I also enjoy a bit of speed work. I did one half marathon a couple of years ago so not sure whether to do novice 1 or novice 2! Thank you

[@runningwithjane]

Hi Meg - great question! I agree - it IS fun to have a speed work day to look forward to and mix it up! If you've been pretty consistent about that 18 miles per week, I'd say the Higdon 2 is a great choice for you. I like, too, that the "speedwork" is 2 weeks on and 1 week off, just to give your. body a break every third week. On those "pace" days, I would recommend doing a 5-10-minute warm-up instead of going right in the pace miles and adding in a 5-10-minute cool-down as well (but still do the same prescribed overall mileage). And if you do ever feel like the "pace" days are too much, you can always change it to easy miles no problem!

[@trevorthieme1579]

Thank you for putting these videos together, I have been enjoying them and have learned a lot. Do you do any consulting in regards to training plans? I have a marathon coming up in January and started training late. I feel I have a lot of ground to make up but am worried of pushing too far. Thanks!

[@runningwithjane]

Hey Trevor - thanks so much for reaching out. I'm so happy to hear the videos have been helpful for you! I'd love to be of help in prepping you for your January marathon - here is a link to my coaching page. readysetmarathon.com/home/run-coaching-services/ Right now Just 1:1 coaching is listed, but if you have something different in mind that you need such as a training plan or a coach's perspective on adjusting something you're already using, I can do that, too. Just fill out the response form and let me know a bit more specifics on what you need. Thanks!

[@trevorthieme1579]

@@runningwithjane Thank you - I’ll be in touch!

[@JB-hq9yj]

This was a great video. Running my first marathon in October and have not been happy with the plan I’ve been running for a few weeks now as I keep getting twinges from the steep long run increases. I’m athletic but not a running background and heavier due to lifting weights. I was going to do Hanson’s but will most likely do Higdon’s novice 1 now based on your video. Ankle is still somewhat sore but took this week off and plan is to start Higdon next week which will give me 18 weeks to my marathon Oct 31st. Thanks!

[@runningwithjane]

@JB that is awesome you're preparing for your first marathon! Sounds like you're making a smart move taking a little time to rest and recover that sore ankle before moving forward with training. 18 weeks is a great timeframe to prepare. Definitely heed Hal's advice of lots of easy-paced running, especially those long runs, and that plan will get you prepared for your race and healthy for the start line. Good luck and keep me posted!

[@justinrodriguez5828]

How did it go?

[@marcuslockhart4610]

Great video, What do you think of Pfitzinger and Douglas Advanced Marathoning? I am on the 55 to 70 mile plan so far. Tough but I feel my fitness improving.

[@runningwithjane]

I'm vaguely familiar - not enough to say one way or the other, but I've heard good things for those at the level who are ready for that kind of mileage! One of the biggest reasons runners struggle in the marathon is that they simply don't have enough mileage and 55+ weeks definitely will!

[@bpetersson5024]

Join a running group. All the advice here is great and it will help you get to where you want to go, but take the advice from the Kenyan runners, Kipchoge et. al., and form a group that you run with regularly. That part is more important than almost anything else because the collective knowledge and experience will keep you safe and get you to the goal. From that core, you will get advice and encouragement you need along the way. Also, listen to your body. When you develop soreness and nagging pains, like IT band issues, it means you need rest. Take a year to do the first marathon and hope that you can do it earlier, but I have coached a lot of people and the strain on your system to run a marathon is pretty serious.Take it slow.

[@runningwithjane]

Definitely agree with this. Surrounding yourself with people who build you up and help you be your best makes such a big difference. I have a couple friends who push me to get out of bed and meet them super early for runs and I'm so thankful for that! Agree that some people jump into the marathon too quickly - patience as a runner is so important. Thanks for the great insight!

[@powerharriet]

Any idea for petite hydration vests? (I’d prefer two front pockets for bottles not a bladder). I am 5’2” and 52 kg broad shoulders but short back/body. All advice welcome 🙏

[@runningwithjane]

Hi Harriet! We are similar in height and weight and I have the Nathan VaporHowe in a size XS. It fits great! amzn.to/3PUDRkZ

[@mikewendlberger138]

I’m looking at the Nike run app plan. Do you think it is a good one? I like that the runs are guided.

[@runningwithjane]

I've heard of those guided runs! Isn't one of the people Coach Bennett? I don't know much otherwise, but if it's lots of easy running, builds up each week with down weeks mixed in, I'm sure it's a good one to follow. Often times it's the consistency and mostly easy running that matters the most.

[@motoknivesandgunsbyjt]

I’m on the HHN1 program now for a half in May (using his paid app). I like it, however, I recently became intrigued with the MAF method and I went from an 11:30 mile to almost 16. My goal is 2:30 but I’m afraid that I won’t be ready (for that goal at least) using this method. Thoughts? Ty ty!

[@runningwithjane]

Hey! I think I may have replied to you on this already...where did the 11:30 mile come from initially? You def don't have to do MAF to make good progress...just run 80% of your runs at an easy pace which is conversational, find your "easy" and then slow it down a bit more...and keep your HR about 75% of your max.

[@sjb1971]

I am currently on your 18 week beginner plan and looking forward to the challenge. But once it's over and I've raced what I wanna race-do you have plans for just regular maintenance? I find that I'm a plan to plan girl and in between, pretty unorganized/non consistent.

[@runningwithjane]

Hi Shannon - thank you for the feedback on the plan - so happy to hear you're using it! As of right now, I just have a 4-hour marathon for purchase, but hoping to get more rolling soon! Otherwise this video kind of give a good idea for sticking to 4 days/week: kzbin.info/www/bejne/oHzGhZiZYtiob5Y

[@MrShanebizzle]

I checked out that Hal Higdon book from the library, and other than the training plans, good grief the guy has a large amount of self esteem to put it politelty. Pretty off-putting for me. Also got the Galloway book, and for me having that "permission" to walk is a great stepping stone for building back confidence or instilling it to brand new runners. And I found out you really don't need to purchase that book, Disney Run website offers FREE printable training plans based off Jeff's methods for intermediate and advanced runners. Thanks again, Jane!

[@runningwithjane]

Re Higdon - I've actually never read the books just have looked at his plans pretty extensively and know the basic philosophies behind them. Re Galloway - I did dive into that book quite a bit just because that way of training is something I've never done and wanted to learn more. So many people have had success using his method and I think it's a great way for many people to go about training!

[@nicoler88]

I did run/walk training for a marathon and qualified for Boston. This was several years ago. Good luck.

[@maaudiosubs]

What do you think of garmin hr based marathon plans? I started the intermediate plan. I have run on and off through the years never for more than a year. I raced mtn and road bikes alot though. You think that plan is to much? It is all zone 2 runs and zone 4 threshould runs 5 days a week.

[@runningwithjane]

Hi Aaron! Unfortunately I don't have a lot of familiarity with the plans. But if it's 4 days of zone 2 and 1 day of zone 4 that's probably a pretty solid plan because it ensures you're running mostly easy and follows 80/20 which is ideal for most.

[@aprilv2726]

I was wondering why your plan wasn’t included… then I noticed the time. How would you say yours compares to the plans above?

[@runningwithjane]

This video was a big reason why I wrote a plan that was different - just felt like a couple things were missing. Mine has strides which is great speed work for beginners, as well as a recommended cross training/strength training day. I also included the explanations right on there for people of how to do easy runs, pace long runs, etc. which are essential components to having a successful training block. It's probably the closest to something like Higdon of these plans. For anyone else who reads this, I'll go ahead and include the link to mine: readysetmarathon.com/free-training-plans/

[@paperjourni8964]

Thanks for this but I don‘t understanx how these plans don’t consider heart rate or speed? I mean if I do what advised every week it#s fine but in the end I am just not fast enough to make it in less than 5/6 hours (?)

[@runningwithjane]

Hello! I apologize that I didn't respond to this comment sooner...for some reason it went to a different folder and I didn't see it. For the most part these plans focus on easy running or as in the Galloway methond run/walk. You don't need to pay attention to your HR or pace if you're making sure you're running easy which I explain how you know in this video: kzbin.info/www/bejne/ZnuqqI1mapaZptU If you give yourself a good amount of time to train as a beginner - I recommend building up to a base of at least 15-20 miles per week first and then doing an 18-20 week training plan - it's VERY likely you'll finish under 6 hours.

[@paperjourni8964]

@@runningwithjane thank you! Appreciate that!

[@lania3717]

In the Galloway method, you should know it's fast walking, definitely not leisurely.

[@runningwithjane]

Thanks!

[@ChristopheStrobbe]

This is a very helpful video. I'm a bit late to the game, but another training plan that is worth checking out is James Dunne's plan "16 Weeks to Your First Marathon", introduced in the video at kzbin.info/www/bejne/bKW2l5ildtGkeZY. What sets this plan apart from several others that I have seen is that it also tells you when to schedule your strength training. And it does have cut-back weeks (marked as "easier week"), as recommended in Jane's video.

[@kstuebner]

Most of the plans I have saw max out at around 20 miles. I do not understand why they would not be closer to 26 miles?

[@runningwithjane]

Hi Kevin, it's pretty rare for non-elite runners to do mileage like that. You have to think of it from a risk vs. reward standpoint...running 26 miles in training offers far greater a risk than a reward...it's very hard to recover appropriately from that and continue on training. You will rarely see a quality coach prescribe a long run that lasts longer than about 3.5/4 hours (often even capping at 3 hours).

[@kstuebner]

But do you not also have a risk going from 20 to 26 miles? I can see not going up to 26 miles but maybe 22-24?

[@runningwithjane]

You should completely rest a full week after a marathon; you don't have this luxury during training. As a coach, I would never recommend this to a beginner and for someone very experienced it would be on a case-by-case basis.

[@batistakhongngainchannel6808]

I am 26 years old I want to be runner Marathon......is it too late for me......

[@runningwithjane]

Not at all!! I ran my first marathon at age 25, another at 27, and then I didn't run another one until I was 37. Some people don't run their first marathons until they're in their 40s or 50s. You have plenty of time to start running consistently and training to run a great marathon. Let me know if you have any questions!

[@michite7435]

I just did my first marathon at 38 and 2nd marathon at 39 years !

[@runningwithjane]

I now have a FREE beginner marathon training plan which can be downloaded here: readysetmarathon.com/free-training-plans/ 1:1 RUN COACHING: For a completely customized plan with guidance and communication to help you complete your first marathon, I'd love to help you! Fill out the interest form here: readysetmarathon.com/home/run...