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MarathonBeginner
Hal Higdon — Marathon Novice 1
The go-to first-marathon plan: 18 weeks, four runs a week, long runs marching up to 20 miles. Finish-focused, no speedwork.
- Duration
- 18 weeks
- Frequency
- 4 days / week
- Time / week
- 4–6 hrs
- Intensity
- Moderate
- Start if you can…
- You can run 3–6 miles comfortably
- Builds up to
- 20-mile long run
- Source
- Hal Higdon ↗
Best for
- ✓Your first marathon
- ✓Runners who want to finish strong, not race
- ✓Busy people — only 4 runs/week
Why the community recommends this
The default first-marathon recommendation across r/running and r/firstmarathon for decades. Only 4 runs/week makes it realistic for normal lives.
Run this plan at the right paces
Get your easy, tempo, and interval paces from a recent time or goal.
How the plan is structured
- 4 running days + cross-training + 2 rest days
- Three shorter weekday runs (3–5 mi)
- One weekend long run, building ~1–2 mi/week
- Three 20-mile long runs in the back half
- Step-back weeks and a 3-week taper
Strengths
- +Realistic schedule, low injury risk
- +Gets first-timers to the line
Trade-offs
- −No speedwork — not built for a time goal
- −Long runs are a big share of weekly volume
We summarize this popular plan and link to the original rather than reproduce its copyrighted week-by-week schedule.
anystride plans are educational summaries of community-trusted training methodologies, not medical or individualized coaching advice. Listen to your body, and consult a doctor before starting a new program.