FunRunGo schedule
Beginner marathon schedule
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FunRunGo schedule
Beginner marathon schedule
Opening the schedule…
FunRunGo schedule
Twenty-four weeks for a first marathon, including a start from little or no running. The first six weeks alternate jogging and walking. Continuous running follows, and the long run peaks at 28 km.
This schedule was written for FunRunGo. It is not medical advice and it is not a coach. It does not know your health, the weather, or the course. Stop and get medical help for chest pain, fainting, unusual shortness of breath, or confusion. Read the health disclaimer.
Training paces below use your calculated finish time of 2:05:00.
Race pace is that finish time divided by 42.195 km · 26.2188 mi. Easy, steady, and long paces are offsets from that race pace. Both units are in the table.
| Effort | Pace | How it should feel |
|---|---|---|
| Easy and shakeout | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi | You can speak in sentences. |
| Long | 4:07.7–4:47.7 /km · 6:38.7–7:43.1 /mi | Mostly easy. A little slower is fine late in the run. |
| Steady | 3:12.7–3:32.7 /km · 5:10.2–5:42.4 /mi | Harder than easy, still short of race effort. |
| Race | 2:57.7 /km · 4:46.1 /mi | The even pace for the finish time above. |
Build weeks step the long run from the starting distance toward the peak. Every few build weeks, that long run drops to about 72% of the week before it. Other runs stay shorter than the long run. The closing weeks shorten again, and the last Sunday is the race.
Walk-jog. The jog stays light.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | Jog and walkJog 40s, walk 120s, 8 times. Stay at a talkable jog. | 1.7 km · 1.0563 mi | Talkable jog, then walk |
| Wed | RestRest. | — | — |
| Thu | Jog and walkJog 40s, walk 120s, 8 times. Stay at a talkable jog. | 1.7 km · 1.0563 mi | Talkable jog, then walk |
| Fri | RestRest. | — | — |
| Sat | Jog and walkJog 40s, walk 120s, 8 times. Stay at a talkable jog. | 1.7 km · 1.0563 mi | Talkable jog, then walk |
| Sun | RestRest. | — | — |
Walk-jog. The jog stays light.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | Jog and walkJog 70s, walk 105s, 8 times. Stay at a talkable jog. | 2 km · 1.2427 mi | Talkable jog, then walk |
| Wed | RestRest. | — | — |
| Thu | Jog and walkJog 70s, walk 105s, 8 times. Stay at a talkable jog. | 2 km · 1.2427 mi | Talkable jog, then walk |
| Fri | RestRest. | — | — |
| Sat | Jog and walkJog 70s, walk 105s, 8 times. Stay at a talkable jog. | 2 km · 1.2427 mi | Talkable jog, then walk |
| Sun | RestRest. | — | — |
Walk-jog. The jog stays light.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | Jog and walkJog 100s, walk 90s, 7 times. Stay at a talkable jog. | 2 km · 1.2427 mi | Talkable jog, then walk |
| Wed | RestRest. | — | — |
| Thu | Jog and walkJog 100s, walk 90s, 7 times. Stay at a talkable jog. | 2 km · 1.2427 mi | Talkable jog, then walk |
| Fri | RestRest. | — | — |
| Sat | Jog and walkJog 100s, walk 90s, 7 times. Stay at a talkable jog. | 2 km · 1.2427 mi | Talkable jog, then walk |
| Sun | RestRest. | — | — |
Walk-jog. The jog stays light.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | Jog and walkJog 130s, walk 75s, 7 times. Stay at a talkable jog. | 2.3 km · 1.4292 mi | Talkable jog, then walk |
| Wed | RestRest. | — | — |
| Thu | Jog and walkJog 130s, walk 75s, 7 times. Stay at a talkable jog. | 2.3 km · 1.4292 mi | Talkable jog, then walk |
| Fri | RestRest. | — | — |
| Sat | Jog and walkJog 130s, walk 75s, 7 times. Stay at a talkable jog. | 2.3 km · 1.4292 mi | Talkable jog, then walk |
| Sun | RestRest. | — | — |
Walk-jog. The jog stays light.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | Jog and walkJog 160s, walk 60s, 6 times. Stay at a talkable jog. | 2.2 km · 1.367 mi | Talkable jog, then walk |
| Wed | RestRest. | — | — |
| Thu | Jog and walkJog 160s, walk 60s, 6 times. Stay at a talkable jog. | 2.2 km · 1.367 mi | Talkable jog, then walk |
| Fri | RestRest. | — | — |
| Sat | Jog and walkJog 160s, walk 60s, 6 times. Stay at a talkable jog. | 2.2 km · 1.367 mi | Talkable jog, then walk |
| Sun | RestRest. | — | — |
Walk-jog. The jog stays light.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | Jog and walkJog 190s, walk 45s, 6 times. Stay at a talkable jog. | 2.4 km · 1.4913 mi | Talkable jog, then walk |
| Wed | RestRest. | — | — |
| Thu | Jog and walkJog 190s, walk 45s, 6 times. Stay at a talkable jog. | 2.4 km · 1.4913 mi | Talkable jog, then walk |
| Fri | RestRest. | — | — |
| Sat | Jog and walkJog 190s, walk 45s, 6 times. Stay at a talkable jog. | 2.4 km · 1.4913 mi | Talkable jog, then walk |
| Sun | RestRest. | — | — |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 2 km · 1.2427 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 2 km · 1.2427 mi | 3:12.7–3:32.7 /km · 5:10.2–5:42.4 /mi |
| Fri | RestRest. | — | — |
| Sat | RestRest. | — | — |
| Sun | LongLong run, mostly easy. | 4 km · 2.4855 mi | 4:07.7–4:47.7 /km · 6:38.7–7:43.1 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 2.5 km · 1.5534 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 2 km · 1.2427 mi | 3:12.7–3:32.7 /km · 5:10.2–5:42.4 /mi |
| Fri | RestRest. | — | — |
| Sat | RestRest. | — | — |
| Sun | LongLong run, mostly easy. | 6 km · 3.7282 mi | 4:07.7–4:47.7 /km · 6:38.7–7:43.1 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 3.5 km · 2.1748 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 3 km · 1.8641 mi | 3:12.7–3:32.7 /km · 5:10.2–5:42.4 /mi |
| Fri | RestRest. | — | — |
| Sat | RestRest. | — | — |
| Sun | LongLong run, mostly easy. | 8.5 km · 5.2817 mi | 4:07.7–4:47.7 /km · 6:38.7–7:43.1 /mi |
Down week. Less distance, same easy effort.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyDown week. Keep this easy and a little shorter. | 2.5 km · 1.5534 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Wed | RestRest. | — | — |
| Thu | EasyEasy. Skip the harder effort on this shorter week. | 2 km · 1.2427 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Fri | RestRest. | — | — |
| Sat | RestRest. | — | — |
| Sun | LongLong run, mostly easy. | 6 km · 3.7282 mi | 4:07.7–4:47.7 /km · 6:38.7–7:43.1 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 4 km · 2.4855 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 3.5 km · 2.1748 mi | 3:12.7–3:32.7 /km · 5:10.2–5:42.4 /mi |
| Fri | RestRest. | — | — |
| Sat | RestRest. | — | — |
| Sun | LongLong run, mostly easy. | 10.5 km · 6.5244 mi | 4:07.7–4:47.7 /km · 6:38.7–7:43.1 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 5 km · 3.1069 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 4 km · 2.4855 mi | 3:12.7–3:32.7 /km · 5:10.2–5:42.4 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 3.5 km · 2.1748 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Sun | LongLong run, mostly easy. | 12.5 km · 7.7671 mi | 4:07.7–4:47.7 /km · 6:38.7–7:43.1 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 6 km · 3.7282 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 5 km · 3.1069 mi | 3:12.7–3:32.7 /km · 5:10.2–5:42.4 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 4.5 km · 2.7962 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Sun | LongLong run, mostly easy. | 15 km · 9.3206 mi | 4:07.7–4:47.7 /km · 6:38.7–7:43.1 /mi |
Down week. Less distance, same easy effort.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyDown week. Keep this easy and a little shorter. | 4.5 km · 2.7962 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Wed | RestRest. | — | — |
| Thu | EasyEasy. Skip the harder effort on this shorter week. | 3.5 km · 2.1748 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Fri | RestRest. | — | — |
| Sat | RestRest. | — | — |
| Sun | LongLong run, mostly easy. | 11 km · 6.8351 mi | 4:07.7–4:47.7 /km · 6:38.7–7:43.1 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 7 km · 4.3496 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 5.5 km · 3.4175 mi | 3:12.7–3:32.7 /km · 5:10.2–5:42.4 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 5 km · 3.1069 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Sun | LongLong run, mostly easy. | 17 km · 10.5633 mi | 4:07.7–4:47.7 /km · 6:38.7–7:43.1 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 8 km · 4.971 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 6.5 km · 4.0389 mi | 3:12.7–3:32.7 /km · 5:10.2–5:42.4 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 5.5 km · 3.4175 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Sun | LongLong run, mostly easy. If the last 15 minutes still feels fine, you can lift to race effort. If not, stay easy. | 19.5 km · 12.1167 mi | 4:07.7–4:47.7 /km · 6:38.7–7:43.1 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 8.5 km · 5.2817 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 7 km · 4.3496 mi | 3:12.7–3:32.7 /km · 5:10.2–5:42.4 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 6 km · 3.7282 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Sun | LongLong run, mostly easy. If the last 15 minutes still feels fine, you can lift to race effort. If not, stay easy. | 21.5 km · 13.3595 mi | 4:07.7–4:47.7 /km · 6:38.7–7:43.1 /mi |
Down week. Less distance, same easy effort.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyDown week. Keep this easy and a little shorter. | 6 km · 3.7282 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Wed | RestRest. | — | — |
| Thu | EasyEasy. Skip the harder effort on this shorter week. | 5 km · 3.1069 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 4.5 km · 2.7962 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Sun | LongLong run, mostly easy. | 15.5 km · 9.6313 mi | 4:07.7–4:47.7 /km · 6:38.7–7:43.1 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 9.5 km · 5.903 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 8 km · 4.971 mi | 3:12.7–3:32.7 /km · 5:10.2–5:42.4 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 7 km · 4.3496 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Sun | LongLong run, mostly easy. If the last 15 minutes still feels fine, you can lift to race effort. If not, stay easy. | 23.5 km · 14.6022 mi | 4:07.7–4:47.7 /km · 6:38.7–7:43.1 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 10.5 km · 6.5244 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 8.5 km · 5.2817 mi | 3:12.7–3:32.7 /km · 5:10.2–5:42.4 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 7.5 km · 4.6603 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Sun | LongLong run, mostly easy. If the last 15 minutes still feels fine, you can lift to race effort. If not, stay easy. | 26 km · 16.1557 mi | 4:07.7–4:47.7 /km · 6:38.7–7:43.1 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 11 km · 6.8351 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 9 km · 5.5923 mi | 3:12.7–3:32.7 /km · 5:10.2–5:42.4 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 8 km · 4.971 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Sun | LongLong run, mostly easy. If the last 15 minutes still feels fine, you can lift to race effort. If not, stay easy. | 28 km · 17.3984 mi | 4:07.7–4:47.7 /km · 6:38.7–7:43.1 /mi |
Shorter long run. Keep the easy days easy.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 7.5 km · 4.6603 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Wed | RestRest. | — | — |
| Thu | EasyEasy. Skip the harder effort on this shorter week. | 6.5 km · 4.0389 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 5.5 km · 3.4175 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Sun | LongLong run, mostly easy. | 19 km · 11.8061 mi | 4:07.7–4:47.7 /km · 6:38.7–7:43.1 /mi |
Shorter long run. Keep the easy days easy.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 5 km · 3.1069 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Wed | RestRest. | — | — |
| Thu | EasyEasy. Skip the harder effort on this shorter week. | 4 km · 2.4855 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 3.5 km · 2.1748 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Sun | LongLong run, mostly easy. | 12 km · 7.4565 mi | 4:07.7–4:47.7 /km · 6:38.7–7:43.1 /mi |
Race week. Short and easy, then the start line.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | ShakeoutShort and easy, just to loosen up. | 3 km · 1.8641 mi | 3:57.7–4:37.7 /km · 6:22.6–7:27.0 /mi |
| Wed | RestRest. | — | — |
| Thu | RestRest. | — | — |
| Fri | RestRest. | — | — |
| Sat | RestRest. | — | — |
| Sun | RaceRace day. Start at the pace you planned, not faster. | 42.195 km · 26.2188 mi | 2:57.7 /km · 4:46.1 /mi |
Even-pace clocks for 2:05:00 over 42.195 km · 26.2188 mi. Print the strip for the unit you are viewing, or download mile and kilometer rows for this split. This is arithmetic, not medical advice.
FunRunGo
2:05:00 · 42.195 km · 26.2188 mi
4:46.1/mi · 2:57.7/km · even pace
Even pace. Arithmetic only, not medical advice.
Yes. Weeks 1–6 alternate a short jog and a walk on the run days. Continuous running starts in week 7, on Tuesday, Thursday, and Sunday. A Saturday run is added once the long run reaches 12 km.
Twenty-four weeks. The long run peaks at 28 km, which is short of the marathon on purpose. Sunday of week 24 is the marathon, 42.195 km.
No. Until you enter one, the page uses an example finish so the pace table has numbers. Enter the finish you are actually training toward. The table cannot tell you that you will run it, or that you will stay healthy.
No. A pace range is the finish time you entered, divided into the race and then offset for easy, steady, and long days. It does not know your health. Stop and get medical help for chest pain, fainting, unusual shortness of breath, or confusion.