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0-16 Week Beginner Marathon Training Plan - RPE Weekly: 4-8 Hours 2025

Browse More Plans

0-16 Week Beginner Marathon Training Plan - RPE Weekly: 4-8 Hours 2025

Author

Coach JC - Biomechanics Specialist

All plans by this Coach

Length

16 Weeks

Plan Description

16 Week Marathon Training Plan - Beginner





Are You Ready?



This plan is designed for runners who are comfortable with running regular 5k distances and are ready to take the next step towards a marathon. It features a variety of training zones with structured workouts that are tailored to heart rate, RPE, or pace. The plan peaks with a 20-mile long run and includes a strategic taper to ensure you’re fresh and ready for race day.

What Will You Achieve?



Over the course of 16 weeks, this plan is designed to get you physically and mentally prepared to cross the marathon finish line with confidence. By the end of the plan, you’ll be fully equipped to tackle your marathon goal, with your endurance, strength, and mental toughness finely tuned.

Free Training Peaks Account



When you sign up for this exceptional plan, you’re not just getting a training schedule—you’ll also receive a complimentary Training Peaks Basic Account. This account ensures your workouts are organised and synced with your calendar, so you never miss a session. The plan is built around efforts based on RPE, allowing you to train by feel.



Meet Your Coach: Jen Coppock



I'm Jen Coppock, your run coach, triathlon coach, and Biomechanics Coach. My speciality lies in injury prevention and rehab—because let's face it, injuries can derail your progress. My passion is supporting athletes who are chasing their dreams, whether that’s completing a marathon, smashing a personal best, or making a comeback from injury.


My goal is to help you become the best version of yourself and ensure you’re ready to rise up on race day to achieve your goals. Every plan I design has a clear purpose, structured to bring you to the start line in peak form.


And remember, I’m just an email away if you need any support! 👍



How it Works

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Rest & Recovery

Rest
Welcome to Day 1 of your marathon training! You've made it this far—by signing up, at least. But before you start lacing up those running shoes, let's take a moment to rest. Yes, you read that right. We're starting strong with a day of absolutely nothing.

Consider this your time to mentally prepare, hydrate... and maybe binge-watch that show you’ve been too busy for. Stretch if you're feeling ambitious, but mostly just relish in the fact that today is day one and you're getting your body on form to perform.

Enjoy!
- Coach JC
Details
Tuesday

The Icebreaker - 3 Miles

Run3 miStructured Workout
This easy 3-mile run is your first official step into marathon training—consider it an icebreaker. The goal here is simple: get your legs moving, find your rhythm, and start building the habit of regular running. Keep the pace relaxed, with the main set at RPE 3-4, and focus on feeling comfortable. It’s not about speed or distance today; it’s about easing into the process and setting the tone for the weeks ahead. Take it easy, enjoy the run, and let this be the start of something great.
Details
Wednesday

Cross Training: "Mix It Up"

Other00:30:00
Cross training is your chance to switch things up while still getting a solid workout. Instead of running, you’ll engage in a different form of exercise—whether it’s walking, cycling, swimming, or another low-impact activity. The goal is to give your running muscles a break while still building strength, endurance, and overall fitness. Choose an activity you enjoy, keep the intensity moderate, and let your body benefit from this well-rounded approach to training. It's a great way to stay active without pounding the pavement every day.
Details
Thursday

The Settler - 3 Miles

Run3 miStructured Workout
By now, you’ve shaken off the initial cobwebs, and it’s time to settle into the rhythm of your training. This 3-mile run is all about finding your comfort zone. Keep the pace easy, focusing on an RPE of 3-4. The goal is to reinforce the routine and build consistency in your training. Think of this as a steady, maintenance run—nothing fancy, just solid, reliable miles that keep you moving forward. It’s another step in making running feel like second nature.
Details
Friday

Recharge Day

Rest
Today is all about recharging your batteries. You've put in some good work this week, and now it’s time to let your body recover and prepare for the upcoming long run. Rest is just as important as running—this is where your muscles repair and get stronger. So, take it easy, stay hydrated, and maybe stretch a little if you’re feeling stiff. Enjoy the downtime; you've earned it.
Details
Saturday

Long Run - The Foundation - 6 Miles

Run6 miStructured Workout
This is your first long run of the training plan, and it’s called “The Foundation” for a reason. The goal today is to start building the endurance that will carry you through the marathon. Keep your pace steady, aiming for an RPE of 4-5. It’s not about speed; it’s about covering the distance and getting comfortable with the idea of running for an extended period. These runs are where your strength and stamina are forged, so take it one mile at a time and focus on finishing strong.
Details
Sunday

Cross Training: "Active Recovery"

Other00:30:00
After your long run, it’s time for some active recovery. Today’s cross-training session is designed to keep you moving while allowing your running muscles to recover. You can choose to walk, bike, swim, or even try a yoga session to stretch out those tired muscles. The key is to keep the intensity low and focus on gentle movement. Yoga can be especially helpful for improving flexibility and reducing muscle soreness. This session will help you recover faster and get ready for the week ahead, all while giving your body the care it needs.
Details

Tuesday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
26mi 20mi
Day Off x3
—— ——
Other x1
00:22:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Run Run
26mi 20mi
Rest Day Off
—— ——
Other Other
00:22:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Jen Coppock

Running & Triathlon Biomechanics Coach

I'm driven by seeing athletes like YOU succeed. As a Biomechanics Coach and Student Sports Injury Rehabilitator, I specialise in helping you move better, stay injury-free, and reach your goals. My plans focus on improving joint function, enhancing performance, and preventing injuries. I tailor each programme to fuel your determination and help you enjoy the journey. ’m here to help you train smarter, perform better, and achieve your full potential. Let’s unlock your best together!

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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