{"id":31109,"date":"2021-11-18T01:10:54","date_gmt":"2021-11-18T01:10:54","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=31109"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"20-week-marathon-training-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/","title":{"rendered":"20-Week Marathon Training Plan For All Levels"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#20-Week_Marathon_Training_Plan_For_Beginners\" >20-Week Marathon Training Plan For Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#Week_1-5_Start_Slow\" >Week 1-5: Start Slow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#Week_6-10_Challenge_Yourself\" >Week 6-10: Challenge Yourself<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#Week_11-15_Build_Up_Your_Endurance\" >Week 11-15: Build Up Your Endurance\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#Week_15-20_Put_It_All_Together_To_Finish_Strong\" >Week 15-20: Put It All Together To Finish Strong<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#20-Week_Intermediate_Marathon_Training_Plan\" >20-Week Intermediate Marathon Training Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#How_Is_The_Intermediate_Training_Plan_Different_From_The_Beginner_Plan\" >How Is The Intermediate Training Plan Different From The Beginner Plan?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#20-Week_Advanced_Marathon_Training_Plan\" >20-Week Advanced Marathon Training Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#How_Is_The_Advanced_Training_Plan_Different_from_the_Beginner_Plan\" >How Is The Advanced Training Plan Different from the Beginner Plan?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#Tips_For_Getting_The_Most_Out_Of_Your_20-Week_Marathon_Training_Plan\" >Tips For Getting The Most Out Of Your 20-Week Marathon Training Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#Have_An_Intrinsic_Source_Of_Motivation\" >Have An Intrinsic Source Of Motivation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#Have_A_Support_System\" >Have A Support System\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#Dont_Be_Afraid_Of_Cross-Training\" >Don\u2019t Be Afraid Of Cross-Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#Eat_Right_For_Training_Success\" >Eat Right For Training Success<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#Prioritize_Your_Sleep\" >Prioritize Your Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#Know_What_To_Do_If_You_Get_Injured\" >Know What To Do If You Get Injured<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">For those who are looking to run a marathon in 20 weeks, this is the perfect plan for you. The plan has been designed by people with experience and success in running marathons. The following training schedule will provide you with a well-rounded program that will prepare you for your goal of running 26.2 miles on race day. <\/span><span style=\"font-weight: 400;\">This guide provides tips and tricks from seasoned runners and coaches to help make sure you feel motivated and engaged every step of the way.\u00a0<\/span><span style=\"font-weight: 400;\">Get ready to take it one mile at a time because here comes your 20-Week Marathon Training Plan!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_Week_Marathon_Training_Plan_For_All_Levels\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"20-Week_Marathon_Training_Plan_For_Beginners\"><\/span><b>20-Week Marathon Training Plan For Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 20-week beginner <a href=\"https:\/\/betterme.world\/articles\/marathon-training-plan\/\">marathon<\/a> training plan is special for a few reasons. First, everyone&#8217;s first marathon needs to be carefully planned out because it will determine if running marathons is something that you like and would like to do again. Secondly, the plan&#8217;s periodization period is usually longer. This means that it includes periods of higher mileage to help adjust your body for the demands of running 26 miles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 20 weeks may seem like an extensive amount of time but remember that each week builds upon the last one. It all starts with mental preparation, dedication, and commitment to keep pushing forward even when it gets tough. Consistency will play a key role in completing your first marathon.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following plan was specifically created for those who are ready to tackle their first marathon! It&#8217;s not too aggressive; but has enough structure, guidance, and intensity to make sure you finish your first 26.2-mile race feeling accomplished!\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Week_1-5_Start_Slow\"><\/span><b>Week 1-5: Start Slow<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In your first training week <a href=\"https:\/\/betterme.world\/articles\/running-6-miles\/\">as a beginner<\/a>, you may feel like you are running too slow. You might be tempted to increase your pace or omit rest days for fear of getting behind. However, the most important thing that any beginner runner needs is patience and consistency. So, take it easy this week; get used to running several times each week, and get familiar with training by heart rate rather than trying to chase speed goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s an ideal training schedule for the first five weeks:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday: Run 40 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday: Cross-train 40 minutes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wednesday: Rest day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thursday: Run 40 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Friday: Cross-train 40 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturday: Rest day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunday: Walk 30 minutes<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/\">Training Plan For Half Marathon: The Ultimate Guide To Pre-Race Preparation<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Week_6-10_Challenge_Yourself\"><\/span><b>Week 6-10: Challenge Yourself<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While the first five weeks were all about building up mileage so your body could adjust to <a href=\"https:\/\/betterme.world\/articles\/10k-training-plan-beginner\/\">running<\/a> 26+ miles, these next five weeks will involve working on becoming more efficient at marathon pace while maintaining a high level of aerobic fitness. By adding some intensity to workouts (threshold runs), you&#8217;ll start developing the specific energy systems that are needed for running a marathon pace (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/full\/10.1161\/CIRCULATIONAHA.114.008708\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). You&#8217;ll want to challenge yourself during these workouts &#8211; especially on the faster-paced treadmill runs!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s an ideal training schedule for weeks 6 to 10:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday: Run 45 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday: Cross-train 45 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wednesday: Rest day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thursday: Run 45 minutes or Treadmill at marathon pace (mph) + 2-minute threshold intervals (mph)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Friday: Cross-train 45 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturday: Rest day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunday: Walk 30 minutes<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_Week_Marathon_Training_Plan_For_All_Levels\"><img decoding=\"async\" class=\"aligncenter wp-image-33434 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917-1024x576.png\" alt=\"20 week marathon training plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Week_11-15_Build_Up_Your_Endurance\"><\/span><b>Week 11-15: Build Up Your Endurance\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is where your patience and consistency will pay off as you continue to adjust to being a runner. During this five week phase, you&#8217;ll notice that your runs start to feel a little bit easier. You may find yourself flying up hills that used to be challenging and running the flats without becoming winded. This is because your body is getting used to covering long distances at a good pace while still being able to maintain a comfortable aerobic level of intensity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s an ideal training schedule for weeks 11 to 15:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday: Run 50 minutes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday: Cross-train 50 minutes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wednesday: Rest day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thursday: Run 50 minutes or Treadmill at marathon pace (mph) + 3-minute threshold intervals (mph)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Friday: Cross-train 50 minutes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturday: Rest day\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunday: Run 50 minutes<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_Week_Marathon_Training_Plan_For_All_Levels\"><img decoding=\"async\" class=\"aligncenter wp-image-36404 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4964-1024x576.png\" alt=\"20 week marathon training plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4964.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4964-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4964.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4964-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4964.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Week_15-20_Put_It_All_Together_To_Finish_Strong\"><\/span><b>Week 15-20: Put It All Together To Finish Strong<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This will be your final week of training before tapering for <a href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/\">your marathon<\/a>. During these last five weeks, you&#8217;ll notice that the workouts get a little harder and more intense, so it&#8217;s important to commit yourself to working out each day! This is where you test how far you have come from being a non-runner to being able to run 26.2 miles. Keep pushing yourself, even on very long runs, because it will help ensure that you are ready for race day!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s an ideal training schedule for weeks 15 to 20:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday: Run 50 minutes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday: Cross-train 50 minutes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wednesday: Rest Day\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thursday: Run 50 minutes or Treadmill at marathon pace (mph) + 1-mile threshold intervals (mph)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Friday: Cross-train 50 minutes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturday: Rest day\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunday: Run 60 minutes or a long run of 20 miles<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The schedule provided is simply an example of what to expect if you follow this training plan. There may be some days where you need to take an extra rest day or two due to unforeseen circumstances. You may also want to run more miles on some days if you are feeling good. Listen to your body and adjust the plan accordingly.<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_Week_Marathon_Training_Plan_For_All_Levels\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_Week_Marathon_Training_Plan_For_All_Levels\"><img decoding=\"async\" class=\"aligncenter wp-image-36405 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4953-1024x576.png\" alt=\"20 week marathon training plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4953.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4953-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4953.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4953-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4953.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"20-Week_Intermediate_Marathon_Training_Plan\"><\/span><b>20-Week Intermediate Marathon Training Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This plan also targets intermediate runners or those who have done multiple marathons before. This schedule builds on the base you&#8217;ve established in the beginner 20-week marathon training program. With this plan, you&#8217;ll continue building endurance while improving your speed for an amazing <a href=\"https:\/\/betterme.world\/articles\/how-often-should-i-run\/\">marathon experience<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Is_The_Intermediate_Training_Plan_Different_From_The_Beginner_Plan\"><\/span><b>How Is The Intermediate Training Plan Different From The Beginner Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As an intermediate marathon runner, you have a few advantages: You&#8217;ve been running for a few months and know what it takes to get through long runs and speed <a href=\"https:\/\/betterme.world\/articles\/running-4-miles\/\">workouts<\/a>. However, you may still be feeling some aches and pains, not knowing how to properly fuel your body or recover from each workout. This plan will challenge you while also helping you avoid injuries, so you can remain on track towards achieving your marathon goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make these changes to the beginner plan to suit your level:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Instead of two rest days and one active rest day, reduce your rest days to one and add a second cross-training day.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce your threshold intervals from 30 seconds to 20 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add two workouts at fixed speeds instead of one workout at a fixed speed and the other at tempo.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Just like the beginner, the intermediate runner must be careful not to overtrain. If you feel like the plan is too much after your first week, then simply cut back on some of your runs and use that time for rest.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_Week_Marathon_Training_Plan_For_All_Levels\"><img decoding=\"async\" class=\"aligncenter wp-image-33428 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4923-1024x576.png\" alt=\"20 week marathon training plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4923.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4923-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4923.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4923.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"20-Week_Advanced_Marathon_Training_Plan\"><\/span><b>20-Week Advanced Marathon Training Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This one is for those who are ready to take their speed, stride length, and race times to the next level. If you are an advanced runner or someone who typically enjoys <a href=\"https:\/\/betterme.world\/articles\/how-to-start-running-at-50\/\">running<\/a> races of shorter distances (i.e., 5 Ks), this plan will prepare you for both short-distance track races as well as the endurance required in marathon events!\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Is_The_Advanced_Training_Plan_Different_from_the_Beginner_Plan\"><\/span><b>How Is The Advanced Training Plan Different from the Beginner Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As an advanced marathon runner, you may have some road miles under your belt already. However, you may still be experiencing aches and pains on the longer runs or maybe even struggle to get through speed workouts. This plan is designed for marathon veterans with at least one (1) previous race under their belts, who are looking to take their endurance &amp; speed to the next level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what you can expect from this training schedule:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">There are no more than two rest days per week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do two threshold intervals (or 3 x 1-mile tempos) per workout instead of one.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A weekly long run that gets longer as the week progresses (16 miles in week 16; 20+ in week 17; 22+ in week 18; 24+ in week 19; 26+ in the final week).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_Week_Marathon_Training_Plan_For_All_Levels\"><img decoding=\"async\" class=\"aligncenter wp-image-36409 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4956-convert.io_-1024x576.jpg\" alt=\"20 week marathon training plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4956-convert.io_.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4956-convert.io_-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4956-convert.io_.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4956-convert.io_-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4956-convert.io_.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Just like the beginner plan, be careful if you&#8217;re feeling pain or tired after your first week of training. This is normal to experience some aches and pains as you work your way back up to running 20+ miles (especially during long runs) (<\/span><a href=\"https:\/\/www.oip.com\/running-injuries\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). If it&#8217;s preventing you from enjoying your run, then spend more time on cross-training until things feel better. The last thing you want is an injury!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This group needs to include speed work in their training plan, but not too much. You should run no more than four-track sessions per week with one threshold workout and two VO2 max workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll also notice that the advanced marathon plan includes three critical workouts: VO2 max intervals, lactate clearance intervals, and negative splits. These workouts are so tough that they need to be scheduled on days where your body can recover fully, which is why these sessions are programmed into mid-week runs rather than taking place after track or sessions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s an example of how the advanced training plan works:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday &#8211; Rest Day (cross-training optional)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday &#8211; VO2 Max Intervals \/ 2 Mile Tempo + 400m Strides\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wednesday &#8211; Rest Day (cross-training optional)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thursday &#8211; Lactate Clearance Intervals \/ 1 Mile Tempo Run + 10 x 100m Strides\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Friday &#8211; Rest Day (active recovery at an easy pace)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturday &#8211; Negative Splits Long Runs + 20 x 100m Strides\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunday &#8211; Rest Day or Active Recovery Pace (optional)\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The above schedule is just one example of how to structure workouts into your week. The key here is that Tuesday&#8217;s workout must be after a rest day, then followed by a second rest day on Wednesday.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The advanced marathon plan also includes a long run on the weekend, one that starts at an easy pace and gradually gets faster as it progresses and requires negative splits. To complete this final long run, start at an easy pace for the first half before finishing strong during the second half of your workout.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/10k-training-schedule\/\">10K Training Schedules: The Dos And Don\u2019ts Of Getting In Shape For A Marathon<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_Week_Marathon_Training_Plan_For_All_Levels\"><img decoding=\"async\" class=\"aligncenter wp-image-37244 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5132-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5132.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5132-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5132.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5132.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_Getting_The_Most_Out_Of_Your_20-Week_Marathon_Training_Plan\"><\/span><b>Tips For Getting The Most Out Of Your 20-Week Marathon Training Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Having a training plan is one thing, but seeing it through until race day is another.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few tips to get you through the 20 weeks:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Have_An_Intrinsic_Source_Of_Motivation\"><\/span><b>Have An Intrinsic Source Of Motivation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you\u2019re training throughout half of a year with a 20-week marathon training plan, it can be difficult to stay motivated. When it\u2019s cold, wet, or you can\u2019t simply be bothered to go for a run, it can feel like your motivation is low.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More often than not, people who successfully follow through with their plans are intrinsically motivated. They do it because they want to see improvement and because running makes them happy (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/full\/10.1161\/CIRCULATIONAHA.114.008708\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One way many runners find motivation is by setting themselves sub-goals along the way to improvement. This may start with getting out of breath less easily during your first runs, then progressing onto being able to run longer without stopping, so you know you\u2019re improving week on week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You could also set yourself other small goals that help improve your stamina and ability, which will give you that purposeful feeling that should keep you going through a 20-week marathon training plan.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Have_A_Support_System\"><\/span><b>Have A Support System\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Having a support system is crucial when you are training for something so big (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/8930-marathon-preparation\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This can be anything from your family, friends, or one friend who loves running as much as you do to keep each other on track with meeting up after work to go for a run together.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t have anyone in your life that understands why you want to train for a marathon, find new like-minded individuals online. There are plenty of forums and groups on social media where people chat about their love of running, which cannot only get you inspired but also motivate you enough to get out the door after work once again!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_Week_Marathon_Training_Plan_For_All_Levels\"><img decoding=\"async\" class=\"aligncenter wp-image-33430 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921-1024x576.png\" alt=\"20 week marathon training plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dont_Be_Afraid_Of_Cross-Training\"><\/span><b>Don\u2019t Be Afraid Of Cross-Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cross-training is the term used for using a different type of exercise to improve your aerobic capacity, strength, and running economy (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/full\/10.1161\/CIRCULATIONAHA.114.008708\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Doing this in a 20-week marathon training plan is a great way of increasing these aspects while avoiding injury or overuse pains that may come from doing too much on the road.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of cross-training include swimming, cycling, and even kayaking, which you can do at least a day per week to help give your body time to recover and strengthen without having such an impact on your legs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to running on a treadmill, it can be good to do some weight lifting or muscle toning exercises to help build strength so that your runs are less punishing (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836564\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Don&#8217;t just focus on cardio exercises such as cycling or swimming &#8211; go for cross-training activities that combine both cardiovascular exercises and strengthening, which can help improve performance on marathon day.<\/span><\/p>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_Week_Marathon_Training_Plan_For_All_Levels\">set this plan in motion<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Right_For_Training_Success\"><\/span><b>Eat Right For Training Success<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A balanced diet is a key to keeping you going through a 20-week marathon training plan.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take the time to research what nutrients will give your body the energy it needs without adding weight or bloat that feels uncomfortable. Doing so can help you with long runs, improving speed, and feeling energized for your workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some nutrition tips to help you put together the right meal plan:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start Your Days With A Good Breakfast<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Breakfast is the most important meal of the day and can be key to setting you up for success in your training. Aim for a mix of carbs and protein. This will keep you feeling full until lunch, meaning it\u2019s less likely that you\u2019ll snack on something less healthy like sugary cereals or pastries when hunger pangs strike unexpectedly.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Refuel After Your Workout\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s also important to refuel after your workout. Ensure your meals contain high-quality carbohydrates such as fresh fruit and vegetables, which will replenish glycogen levels in your body, helping with recovery time (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/imagepages\/19529.htm\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep Hydrated<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Drinking plenty of water while training is simple but helps tremendously, especially in the summer months. Make sure you are drinking enough water before, during, and after your workout so that your muscles don\u2019t feel fatigued.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_Week_Marathon_Training_Plan_For_All_Levels\"><img decoding=\"async\" class=\"aligncenter wp-image-36411 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4957-convert.io_-1024x576.jpg\" alt=\"20 week marathon training plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4957-convert.io_.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4957-convert.io_-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4957-convert.io_.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4957-convert.io_-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4957-convert.io_.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Choose Whole Carbs Instead Of Avoiding Them Altogether\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Whole grains are key to providing you with the carbs that your body needs, especially when training for a marathon. These are complex carbs that help provide long-lasting energy instead of being broken down into sugar too rapidly, which can cause fatigue and lack of concentration later in the day (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/imagepages\/19529.htm\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat Protein To Build Muscle And Help Recover<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Protein is as important as carbohydrates as it helps the body recover and rebuild muscle tissue after exercise, so try to include protein in every meal (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24435468\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choose lean protein whenever possible. This includes things like avocados, nuts, seeds, chicken, or fish, which will provide you with plenty of protein while also keeping your hunger satisfied for longer periods.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat Good Fats<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Good fats include avocado oil or olive oil, along with healthy sources of omega-3 fatty acids such as chia seeds, salmon, and walnuts. These types of fat help reduce pain after workouts, getting you back out there sooner (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4294436\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Prioritize_Your_Sleep\"><\/span><b>Prioritize Your Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">In addition to nutrition, take all opportunities to get enough sleep so you have energy for training every day in a 20-week marathon training plan. Having a solid eight hours means that your body has enough time for recovery and repairs, which makes you feel fresh again after a hard workout (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/full\/10.1161\/CIRCULATIONAHA.114.008708\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Know_What_To_Do_If_You_Get_Injured\"><\/span><b>Know What To Do If You Get Injured<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Injuries from overuse of certain areas such as the knees or hips can stop runners in their tracks, sometimes for weeks on end, depending on how they are treated. If you have to take time off due to an injury, don\u2019t neglect at-home exercises that will help to strengthen your way back toward the road.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also try using a foam roller or tennis ball for self-massage, which may feel uncomfortable but works wonders when it comes to improving mobility if muscles are stiff from inactivity after an injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While it\u2019s hard not to get excited about marathon day, sometimes long-distance running takes its toll on bodies and even ends up withdrawing from races that were once eagerly anticipated. Make sure you focus on cross-training rather than putting all of your eggs in one basket if you want to avoid injuries and make this coming race day one you will remember forever.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Having a 20-week marathon training plan will help you prioritize your workout time and make sure you\u2019re getting the most out of it to prepare for the big day. Try controlling your weekly mileage, increasing training intensity, or focusing on speedwork, depending on what type of racer you are!<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_Week_Marathon_Training_Plan_For_All_Levels\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_Week_Marathon_Training_Plan_For_All_Levels\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><iframe title=\"BetterMe app\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/a_J4nIpoGmc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.oip.com\/running-injuries\/\"><span style=\"font-weight: 400;\">Aches and Pains from Training, or Do You Have A Running Injury?<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., oip.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4294436\/\"><span style=\"font-weight: 400;\">A review of nutritional intervention on delayed muscle onset soreness<\/span><\/a><span style=\"font-weight: 400;\"> (2014, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/medlineplus.gov\/ency\/imagepages\/19529.htm\"><span style=\"font-weight: 400;\">Complex carbohydrates<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medlineplus.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24435468\/\"><span style=\"font-weight: 400;\">Effects of protein supplements to muscle damage, soreness and recovery of muscle function and physical performance: a systematic review<\/span><\/a><span style=\"font-weight: 400;\"> (2014, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ahajournals.org\/doi\/full\/10.1161\/CIRCULATIONAHA.114.008708\"><span style=\"font-weight: 400;\">How to Train for a Marathon<\/span><\/a><span style=\"font-weight: 400;\"> (2014, ahajournals.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836564\/\"><span style=\"font-weight: 400;\">Increasing Lean Mass and Strength: A Comparison of High-Frequency Strength Training to Lower Frequency Strength Training<\/span><\/a><span style=\"font-weight: 400;\"> (2016, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/8930-marathon-preparation\">Marathon Preparation<\/a> (2020, clevelandclinic.org)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>For those who are looking to run a marathon in 20 weeks, this is the perfect plan for you. The plan has been designed by people with experience and success in running marathons. The following training schedule will provide you with a well-rounded program that will prepare you for your goal of running 26.2 miles [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":31119,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[61,59],"tags":[],"coauthors":[117],"class_list":["post-31109","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-workouts","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>20-Week Marathon Training Plan For All Levels - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for a 20 week marathon training plan? Our article gives you insight on how to prioritize your workout time for this coming race day.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"20-Week Marathon Training Plan For All Levels\" \/>\n<meta property=\"og:description\" content=\"Looking for a 20 week marathon training plan? Our article gives you insight on how to prioritize your workout time for this coming race day.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_1472680616.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"20-Week Marathon Training Plan For All Levels\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/\"},\"wordCount\":3075,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_1472680616.jpg\",\"articleSection\":[\"Cardio Workouts\",\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">For those who are looking to run a marathon in 20 weeks, this is the perfect plan for you. The plan has been designed by people with experience and success in running marathons. The following training schedule will provide you with a well-rounded program that will prepare you for your goal of running 26.2 miles on race day. <\/span><span style=\\\"font-weight: 400;\\\">This guide provides tips and tricks from seasoned runners and coaches to help make sure you feel motivated and engaged every step of the way.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Get ready to take it one mile at a time because here comes your 20-Week Marathon Training Plan!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>20-Week Marathon Training Plan For Beginners<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A 20-week beginner <a href=\\\"https:\/\/betterme.world\/articles\/marathon-training-plan\/\\\">marathon<\/a> training plan is special for a few reasons. First, everyone's first marathon needs to be carefully planned out because it will determine if running marathons is something that you like and would like to do again. Secondly, the plan's periodization period is usually longer. This means that it includes periods of higher mileage to help adjust your body for the demands of running 26 miles.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The 20 weeks may seem like an extensive amount of time but remember that each week builds upon the last one. It all starts with mental preparation, dedication, and commitment to keep pushing forward even when it gets tough. Consistency will play a key role in completing your first marathon.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The following plan was specifically created for those who are ready to tackle their first marathon! It's not too aggressive; but has enough structure, guidance, and intensity to make sure you finish your first 26.2-mile race feeling accomplished!\u00a0<\/span>\\r\\n<h3><b>Week 1-5: Start Slow<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400; ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/\",\"name\":\"20-Week Marathon Training Plan For All Levels - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_1472680616.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking for a 20 week marathon training plan? 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Our article gives you insight on how to prioritize your workout time for this coming race day.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/","og_locale":"en_US","og_type":"article","og_title":"20-Week Marathon Training Plan For All Levels","og_description":"Looking for a 20 week marathon training plan? Our article gives you insight on how to prioritize your workout time for this coming race day.","og_url":"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_1472680616.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293"},"headline":"20-Week Marathon Training Plan For All Levels","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/"},"wordCount":3075,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_1472680616.jpg","articleSection":["Cardio Workouts","Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">For those who are looking to run a marathon in 20 weeks, this is the perfect plan for you. The plan has been designed by people with experience and success in running marathons. The following training schedule will provide you with a well-rounded program that will prepare you for your goal of running 26.2 miles on race day. <\/span><span style=\"font-weight: 400;\">This guide provides tips and tricks from seasoned runners and coaches to help make sure you feel motivated and engaged every step of the way.\u00a0<\/span><span style=\"font-weight: 400;\">Get ready to take it one mile at a time because here comes your 20-Week Marathon Training Plan!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>20-Week Marathon Training Plan For Beginners<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A 20-week beginner <a href=\"https:\/\/betterme.world\/articles\/marathon-training-plan\/\">marathon<\/a> training plan is special for a few reasons. First, everyone's first marathon needs to be carefully planned out because it will determine if running marathons is something that you like and would like to do again. Secondly, the plan's periodization period is usually longer. This means that it includes periods of higher mileage to help adjust your body for the demands of running 26 miles.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The 20 weeks may seem like an extensive amount of time but remember that each week builds upon the last one. It all starts with mental preparation, dedication, and commitment to keep pushing forward even when it gets tough. Consistency will play a key role in completing your first marathon.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The following plan was specifically created for those who are ready to tackle their first marathon! It's not too aggressive; but has enough structure, guidance, and intensity to make sure you finish your first 26.2-mile race feeling accomplished!\u00a0<\/span>\r\n<h3><b>Week 1-5: Start Slow<\/b><\/h3>\r\n<span style=\"font-weight: 400; ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/","url":"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/","name":"20-Week Marathon Training Plan For All Levels - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_1472680616.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Looking for a 20 week marathon training plan? 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