Complete Training Plan for Your FIRST Marathon (STEP-BY-STEP)

Beginners marathon training plan for your first marathon. If you're about to start training for your first marathon, you're going to need a training programme to guide you through the process. This free 16 week marathon training plan is designed to take you step-by-step through the process of preparing for your first ever marathon.

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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).

Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.

#Running #JamesDunne #MarathonTraining

[amykearns]

I used this plan and ran my first marathon this week! 4 hours 55 minutes, not bad for a first timer I'd say. Thanks to the training I had a great race and am feeling fantastic after. Thank you James :)

[mattw]

I followed this diligently as training for my first marathon at Loch Ness last year. I completed my marathon in 3 hours 57 minutes, with no injuries and none during my training either! In addition, I had paced myself so well I managed to blast by a large number of people on a hilly section, and in the last mile of the run. James knows his stuff!

[alan_oz]

Shame there isn't a version in kilometres. Will download and manually adjust. Thanks for the resource. Great channel.

[cleanrotten]

Running about 25-30km weekly and have my first marathon in 24 weeks time, this is close to perfect! Thanks

[christianbouchard]

Wow!!! This morning I was saying to a friend that I might try to do my first marathon next fall but I would need some training program. And just an hour after I'v said that, I got a notification for your program!!! Are you spying on me! :) Now I have no choice, I'll do your program! It would be great to have a PDF version in Kilometers. Thanks

[abhijitgchavan]

Thank you James. 8 weeks into the training now.. Great gains for pace, low HR running and endurance... The tips around mindset change are spot on.. Finding something new about my body and its adaptation every week.. Great programme!

[runningclueless]

Thanks so much I am going to use this. I like working on paper so will add this into my paper calendar

[TonyObilana]

Thank you so much, just did my first half marathon and wish I'd seen this before that. I am planning more in the future so this is going to come in very handy....🦾

[Ethelgiggle]

Hey! Just wanted to say as someone in the medical field (but completely the opposite side as physical therapy, mainly dealing with meds) I'm always kind of suspicious of random training plans, but even though I don't know much I feel like you really have the priorities right with staying healthy first and foremost instead of just destroying yourself in training! So thanks for providing this one to inexperience runners like myself.

[unallamaa]

I wanna give it a try! I'm thinking I can do laps in my backyard and use an app to track my miles. I've never walked more than a mile, let alone run. I hope this works!

[mjst]

Hi it's me! The person complaining about the free thing!

Please please please make a single video of all the strength exercises, if you do it as work along (e.g. all the sets and times) I will be forever grateful.

Extra points for Km chart haha!

This is my first comment in the history of youtube, therefore more valuable than gold I think.

Thanks for everything, you've been instrumental in my running journey.

[tinygorillacake]

Absolutely amazing. The new gold standard of a marathon plan. Wish I had had this for my first marathon. I will definitely use it for my next one. 👍💪👟💨🙏

[djxserver]

Week 1 is done! I don’t do all the strength & mobility because I believe in having full rest days but it’s a great realistic yet ambitious plan. Most of the free marathon trainings plans are just sheets than have been compiled in 10 minutes but this one is really thought through!

[mauriciofernandez]

Mate I’m 16 soon to be 17 and it’s currently 11pm and I’ve decided to run a marathon on march 5 you’re a legend

[chupachups_]

Hi James! I just wanted to thank you for your training plan and videos, which have been super useful ☺ I have followed your plan quite thoroughly to train for my first marathon (in Paris last Sunday), and I can say I had the time of my life! 🥰 I even did it quicker than my objective (4h). Thanks so much!!!

[mohammadosman]

Wow, thanks alot! I am planing to run in Metro Marathon Düsseldorf (Germany) and Luxembourg night marathon in April/may next year. I would rather finish a marathon injury free than setting a personal best and to struggle with injury for months. Thanks alot again.

[patrickmccready]

Hi James all the advice you have given me on a half marathon was unbelievable i thank you for from the bottomof my heart i did 7 half marathons 1.44 my best .what advice for me to step up to a full marathon form the mental a of it please thank you

[mikepowell]

Thanks james I've done a few marathons now but definitely think i train to hard 👊
I did a pb of 3.42 then 5 weeks later struggled to a 4.20

[JP-fbym]

Thank you so much James! May I have a quick question? For the Sunday long slow run, what does "4-6 x 60m" mean? Does "60m" mean 60 minutes?

[fredrik]

I've been running weekly 3*8k for months with 0 progress, this is the type of strategy I need. Gotta beat my sister who runs marathons on the regular.. but committing to a 4 month plan is not an easy desicion!