First Marathon/Half Marathon 8-Week Training Plan

Complete training schedule designed for first-time participants, progressing step by step to achieve your goal

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First Full Marathon 8-Week Training Schedule
Week 1
  • Monday Rest
  • Tuesday Tempo Run (5 km)Tempo
  • Wednesday Interval Training (After warm-up, perform 5 sets of 30-second all-out sprints with 1-minute rest between sets)Interval
  • Thursday Rest
  • Friday Long Run (10 km, easy pace)Long Run
  • Saturday Rest
  • Sunday Easy Run (5 km)Easy
Week 2
  • Monday Rest
  • Tuesday Tempo Run (6 km)Tempo
  • Wednesday Interval Training (After warm-up, perform 6 sets of 30-second all-out sprints with 45-second rest between sets)Interval
  • Thursday Rest
  • Friday Long Run (12 km, easy pace)Long Run
  • Saturday Rest
  • Sunday Easy Run (6 km)Easy
Week 3
  • Monday Rest
  • Tuesday Tempo Run (7 km)Tempo
  • Wednesday Interval Training (After warm-up, perform 7 sets of 30-second all-out sprints with 30-second rest between sets)Interval
  • Thursday Rest
  • Friday Long Run (14 km, easy pace)Long Run
  • Saturday Rest
  • Sunday Easy Run (7 km)Easy
Week 4
  • Monday Rest
  • Tuesday Tempo Run (8 km)Tempo
  • Wednesday Interval Training (After warm-up, perform 8 sets of 30-second all-out sprints with 30-second rest between sets)Interval
  • Thursday Rest
  • Friday Long Run (16 km, easy pace)Long Run
  • Saturday Rest
  • Sunday Easy Run (8 km)Easy
Week 5
  • Monday Rest
  • Tuesday Tempo Run (8 km)Tempo
  • Wednesday Interval Training (After warm-up, perform 8 sets of 40-second all-out sprints with 30-second rest between sets)Interval
  • Thursday Rest
  • Friday Long Run (18 km, easy pace)Long Run
  • Saturday Rest
  • Sunday Easy Run (8 km)Easy
Week 6
  • Monday Rest
  • Tuesday Tempo Run (9 km, tempo pace)Tempo
  • Wednesday Interval Training (After warm-up, perform 8 sets of 40-second all-out sprints with 30-second rest between sets)Interval
  • Thursday Rest
  • Friday Long Run (20 km, easy pace)Long Run
  • Saturday Rest
  • Sunday Easy Run (9 km)Easy
Week 7
  • Monday Rest
  • Tuesday Tempo Run (9 km)Tempo
  • Wednesday Interval Training (After warm-up, perform 10 sets of 40-second all-out sprints with 30-second rest between sets)Interval
  • Thursday Rest
  • Friday Long Run (22 km, easy pace)Long Run
  • Saturday Rest
  • Sunday Easy Run (9 km)Easy
Week 8 (Pre-Race Taper)
  • Monday Rest
  • Tuesday Tempo Run (8 km)Tempo
  • Wednesday Interval Training (After warm-up, perform 6 sets of 30-second all-out sprints with 45-second rest between sets)Interval
  • Thursday Rest
  • Friday Short Run (4 km, fast pace approximately 4:30-5:30 per km, adjust according to individual physical condition)Fast Run
  • Saturday Rest
  • Sunday Pre-Race Rest
First Half Marathon 8-Week Training Schedule
Week 1
  • Monday Rest
  • Tuesday Tempo Run (3 km)Tempo
  • Wednesday Interval Training (After warm-up, perform 5 sets of 30-second all-out sprints with 1-minute rest between sets)Interval
  • Thursday Rest
  • Friday Long Run (5 km, easy pace)Long Run
  • Saturday Rest
  • Sunday Easy Run (3 km, easy pace)Easy
Week 2
  • Monday Rest
  • Tuesday Tempo Run (4 km)Tempo
  • Wednesday Interval Training (After warm-up, perform 6 sets of 30-second all-out sprints with 45-second rest between sets)Interval
  • Thursday Rest
  • Friday Long Run (6 km, easy pace)Long Run
  • Saturday Rest
  • Sunday Easy Run (4 km)Easy
Week 3
  • Monday Rest
  • Tuesday Easy Run (4 km)Easy
  • Wednesday Interval Training (After warm-up, perform 7 sets of 30-second all-out sprints with 30-second rest between sets)Interval
  • Thursday Rest
  • Friday Long Run (7 km, easy pace)Long Run
  • Saturday Rest
  • Sunday Easy Run (4 km)Easy
Week 4
  • Monday Rest
  • Tuesday Tempo Run (5 km)Tempo
  • Wednesday Interval Training (After warm-up, perform 8 sets of 30-second all-out sprints with 30-second rest between sets)Interval
  • Thursday Rest
  • Friday Long Run (8 km, easy pace)Long Run
  • Saturday Rest
  • Sunday Easy Run (5 km)Easy
Week 5
  • Monday Rest
  • Tuesday Tempo Run (5 km)Tempo
  • Wednesday Interval Training (After warm-up, perform 8 sets of 40-second all-out sprints with 30-second rest between sets)Interval
  • Thursday Rest
  • Friday Long Run (10 km, easy pace)Long Run
  • Saturday Rest
  • Sunday Easy Run (5 km)Easy
Week 6
  • Monday Rest
  • Tuesday Tempo Run (6 km)Tempo
  • Wednesday Interval Training (After warm-up, perform 8 sets of 40-second all-out sprints with 30-second rest between sets)Interval
  • Thursday Rest
  • Friday Long Run (12 km, easy pace)Long Run
  • Saturday Rest
  • Sunday Easy Run (6 km)Easy
Week 7
  • Monday Rest
  • Tuesday Tempo Run (6 km)Tempo
  • Wednesday Interval Training (After warm-up, perform 10 sets of 40-second all-out sprints with 30-second rest between sets)Interval
  • Thursday Rest
  • Friday Long Run (14 km, easy pace)Long Run
  • Saturday Rest
  • Sunday Easy Run (6 km)Easy
Week 8 (Pre-Race Taper)
  • Monday Rest
  • Tuesday Tempo Run (5 km)Tempo
  • Wednesday Interval Training (After warm-up, perform 6 sets of 30-second all-out sprints with 45-second rest between sets)Interval
  • Thursday Rest
  • Friday Short Run (4 km, fast pace approximately 4:30-5:30 per km, adjust according to individual physical condition)Fast Run
  • Saturday Rest
  • Sunday Pre-Race Rest
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