18-Week Beginner Marathon Training Program (Vol. 1)

By Pronghorn Running Company – Build. Endure. Evolve.

Running 26.2 miles can be intimidating, but with the right plan, it’s entirely achievable. This 18-week program is designed to help first-time marathoners progress from their current fitness level, even if it’s as low as 10 miles per week, through the training needed to finish their first marathon strong. With gradual workouts, built-in recovery, and expert guidance, this program eliminates guesswork, allowing you to focus on logging the miles and crossing the finish line.

What’s Inside

18-Week Training Schedule – 5 structured runs per week with rest days built in
Progressive Phases – Base building, strengthening, endurance, peaking, and tapering for race readiness
Detailed Workout Types – Easy runs, long runs, tempo, threshold, intervals, and VO2 max are explained clearly
Nutrition Guide – Fueling strategies, hydration tips, sample daily diet, and common mistakes to avoid
Stretching & Mobility Routines – Dynamic warm-ups and recovery stretches to prevent injury
Training Logbook – Track your weekly mileage, workouts, and progress

Program Highlights

• Covers 90 training sessions across 18 weeks
• Gradual mileage increases with deload weeks every 3–4 weeks
• Peak week includes a 22-mile long run for confidence before race day
• Designed to safely build you up to the marathon distance while keeping recovery in mind

In just 18 weeks, you’ll transform from a casual runner to a marathon finisher—joining the less than 1% of people worldwide who have ever completed the 26.2-mile distance.