If you’re new to running (maybe you mainly walk to get your steps in), or even just new to the idea of racing—and would like to enjoy the satisfaction of running a marathon—the following 20-week plan will help you go from scratch to crossing the finish line!

The beauty of this plan is that it doesn’t involve training with specific goal times in mind. Instead, your goal will simply be to feel good and enjoy running your first marathon!

Before you start, it’s important for you to be able to run or walk two to three miles in one workout session. This is the base level of fitness you’ll be building from, so if you are unable to walk or run two to three miles, gradually increase your distances before beginning this plan.  

This plan also involves checking your heart rate to make sure you will be training in the proper cardio zones. Wear a Fitbit Surge, Fitbit Charge 2, or Fitbit Blaze if you have one, as your tracker will come in handy.

The first week is an easy one. You won’t find any hard running in Week 1. But you will want to wear your PurePulse heart-rate-enabled Fitbit tracker so you can see your heart rate when you’re running at an easy pace. This number will serve as your baseline heart rate for the rest of the plan.

Some terms you’ll see in the plan:

Run/Walk: This should be a comfortable pace. It’s OK to walk when you need to catch your breath and get back into a comfortable zone.  

Fartlek: Sounds silly, but this word means “speed play” in Swedish. You will use Fartleks to change your heart-rate zones, for more effective training. Pushing yourself to run faster sometimes will help make your easy runs feel even easier.   

Tempo: A tempo is simply a run performed at a higher heart rate than you’d have during an easy run.

Long Runs: These are meant to be performed at a comfortable pace with which you can cover longer distances. Long and slow is the idea here.

WEEK 1 Monday Run/Walk 2 miles Tuesday Run/Walk 1 miles Wednesday Run/Walk 1 miles Thursday Run/Walk 2 miles Friday Run/Walk 1 miles Saturday Rest Sunday Long Run/Walk 3 miles WEEK 2 Monday Run/Walk 1 miles Tuesday Run/Walk Fartlek Run Warm up 1 mile, and then run harder and faster for one minute. Your heart rate should be 20-30 beats per minute (BPM) higher than your usual, easy-running heart rate. Return to an easy run/walk for one minute. Do 6 reps (for a total of six hard minutes of running). Cool down for one minute with an easy run/walk. Wednesday Run/Walk 2 miles Thursday Run/Walk Tempo Run Start with a 1-mile warm-up, and then run/walk 1.5 miles at 10-20 BPM higher than normal. Cool down for one mile. Friday Run/Walk 2 miles Saturday Rest Sunday Long Run/Walk 4 miles WEEK 3 Monday Run/Walk 2 miles Tuesday Run/Walk Fartlek Run 1-mile warmup then begin running. Aim for your heart rate to be 20-30 BPM higher than your usual heart rate when running easy. Do this for 1 minute with 1-minute easy walk/jog for recovery. Run 8 repetitions this week. 1 mile cool down. Wednesday Run/Walk 3 miles Thursday Run/Walk Tempo Run 1-mile warm up then 2 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. Friday Run/Walk 2 miles Saturday Rest Sunday Long Run/Walk 5 miles WEEK 4 Monday Run/Walk 2 miles Tuesday Run/Walk Fartlek Run 1-mile warmup, then run 40-50 BPM higher than your usual heart rate while running easy. Do this for 30 seconds with 1-minute easy walk/jog for recovery). Do 10 reps. 1 mile cool down. Wednesday Run/Walk 2 miles Thursday Run/Walk Tempo Run 1-mile warmup, then 2.5 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. Friday Run/Walk 3 miles Saturday Rest Sunday Long Run/Walk 6 miles WEEK 5

Fartlek Run 1-mile warmup, then run 20-30 BPM higher than your usual heart rate when running easy. Do this for 1 minute with 1-minute easy walk/jog for recovery. Do 10 reps. 1 mile cool down.

Monday Run/Walk 2 miles Tuesday Fartlek Run 1-mile warmup, then run 20-30 BPM higher than your usual heart rate when running easy. Do this for 1 minute with 1-minute easy walk/jog for recovery. Do 10 reps. 1 mile cool down. Wednesday Run/Walk 3 miles Thursday Run/Walk Tempo Run 1-mile warm up then 3 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. Friday Run/Walk 4 miles Saturday Rest Sunday Long Run/Walk 7 miles WEEK 6

Monday Run/Walk 3 miles Tuesday Fartlek Run 1-mile warmup, then run 40-50 BPM higher than your usual heart rate when running easy. Do this for 30 seconds with 1-minute easy walk/jog for recovery. Do 12 reps. 1 mile cool down. Wednesday Run/Walk 4 miles Thursday Run/Walk Tempo Run 1-mile warm up, then 3.5 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. Friday Run/Walk 3 miles Saturday Rest Sunday Long Run/Walk 8 miles WEEK 7

Monday Run/Walk 3 miles Tuesday Fartlek Run 1-mile warmup then run 20-30 BPM higher than your usual heart rate when running easy. Do this for 1 minute with 1-minute easy walk/jog for recovery. Do 10 reps. 1 mile cool down. Wednesday Run/Walk 4 miles Thrusday Tempo Run 1-mile warm up then 4 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. Friday Run/Walk 4 miles Saturday Rest Sunday Long Run/Walk 9 miles WEEK 8 Monday Run/Walk 3 miles Tuesday Fartlek Run 1-mile warmup then run 40-50 BPM higher than your usual heart rate when running easy. Do this for 30 seconds with 1-minute easy walk/jog for recovery. Do 12 repetitions. 1 mile cool down. Wednesday Run/Walk 4 miles Thursday Tempo Run 1-mile warm up then 4.5 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. Friday Run/Walk 4 miles Saturday Rest Sunday Long Run/Walk 10 miles WEEK 9 Monday Run/Walk 3 miles Tuesday Fartlek Run Create your own! Warm up, then change the pace and intensity over 4 miles. Cool down. Wednesday Run/Walk 5 miles Thursday Tempo Run> 1-mile warmup, then 5 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. Friday Run/Walk 4 miles Saturday Rest Sunday Long Run/Walk 11 miles WEEK 10 Monday Run/Walk 3 miles Tuesday Fartlek Run 1-mile warmup, then run 20-30 BPM higher than your usual heart rate when running easy. Do this for 1 minute with 1-minute easy walk/jog for recovery. Do 10 reps. 1 mile cool down. Wednesday Run/Walk 5 miles Thursday Tempo Run 1-mile warm up then 5.5 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. Friday Run/Walk 4 miles Saturday Rest Sunday Long Run/Walk 12 miles WEEK 11 Monday Run/Walk 3 miles Tuesday Fartlek Run 1-mile warmup, then run 40-50 BPM higher than your usual heart rate when running easy. Do this for 1 minute, with 1-minute easy walk/jog for recovery. Do 12 reps. 1 mile cool down. Wednesday Run/Walk 5 miles Thursday Tempo Run 1-mile warm up, then 6 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. Friday Run/Walk 4 miles Saturday Rest Sunday Long Run/Walk 13 miles WEEK 12 Monday Run/Walk 3 miles Tuesday Fartlek Run Create your own! Change the pace and intensity over 4 miles (including warmup and cooldown). Wednesday Run/Walk 5 miles Thursday Tempo Run 1-mile warm up, then 6.5 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. Friday Run/Walk 4 miles Saturday Rest Sunday Long Run/Walk 14 miles WEEK 13 Monday Run/Walk 3 miles Tuesday Fartlek Run 1-mile warmup, then run 20-30 BPM higher than your usual heart rate while running easy. Do this for 1 minute with 1-minute easy walk/jog for recovery. Repeat 10 times. 1 mile cool down. Wednesday Run/Walk 5 miles Thursday Tempo Run 1-mile warm up, then 7 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. Friday Run/Walk 4 miles Saturday Rest Sunday Long Run/Walk 15 miles WEEK 14 Monday Run/Walk 3 miles Tuesday Fartlek Run 1-mile warmup, then run 40-50 BPM higher than your usual heart rate when running easy. Do this for 30 seconds with 1-minute easy walk/jog for recovery. 1 mile cool down. Wednesday Run/Walk 5 miles Thursday Tempo Run 1-mile warm up then 7.5 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. Friday Run/Walk 4 miles Saturday Rest Sunday Long Run/Walk 16 miles WEEK 15 Monday Run/Walk 3 miles Tuesday Fartlek Run Create your own! Change the pace and intensity over 4 miles (including warmup and cooldown). Wednesday Run/Walk 5 miles Thursday Tempo Run1-mile warm up, then 8 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. Friday Run/Walk 4 miles Saturday Rest Sunday Long Run/Walk 17 miles WEEK 16 Monday Run/Walk 3 miles Tuesday Fartlek Run 1-mile warmup, then run 20-30 BPM higher than your usual heart rate when running easy. Do this for 1 minute with 1-minute easy walk/jog for recovery. Do 10 repetitions. 1 mile cool down. Wednesday Run/Walk 5 miles Thursday Tempo Run1-mile warm up, then 8 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. Friday Run/Walk 4 miles Saturday Rest Sunday Long Run/Walk 10 miles WEEK 17 - The Biggest Week Monday Run/Walk 3 miles Tuesday Fartlek Run 1-mile warmup, then run 40-50 BPM higher than your usual heart rate when running easy. Do this for 1 minute with 1-minute easy walk/jog for recovery. Do 12 repetitions. 1 mile cool down. Wednesday Run/Walk 5 miles Thursday Tempo Run 1-mile warm up, then 8 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. Friday Run/Walk 4 miles Saturday Rest Sunday Long Run/Walk 18 miles WEEK 18 - The Tapper Begins Monday Run/Walk 3 miles Tuesday Fartlek Run Create your own! Change the pace and intensity over 4 miles (including warmup and cooldown). Wednesday Run/Walk 4 miles Thursday Tempo Run 1-mile warm up, then 6 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. Friday Run/Walk 3 miles Saturday Rest Sunday Long Run/Walk 15 miles WEEK 19 Monday Run/Walk 3 miles Tuesday Fartlek Run 1-mile warmup, then run 20-30 BPM higher than your usual heart rate while running easy. Do this for 1 minute with 1-minute easy walk/jog for recovery. Do 8 reps. 1 mile cool down. Wednesday Run/Walk 4 miles Thursday Tempo Run 1-mile warm up, then 4 miles at 10-20 BPM higher than normal heart rate. 1 mile cool down. Friday Run/Walk 3 miles Saturday Rest Sunday Long Run/Walk 10 miles WEEK 20 Monday Run/Walk 2 miles Tuesday Fartlek Run 1-mile warmup, then run 20-30 BPM higher than your usual heart rate while running easy. Do this for 1 minute with 1-minute easy walk/jog for recovery. 1 mile cool down. Wednesday Run/Walk 3 miles Thursday Pre-Race Interval Session 1-mile warmup, then 1 mile at 10-20 BPM higher than normal pace. 3 minutes rest. 1 minute hard (40-50 BPM higher than normal). 2 minutes rest. 30 seconds hard (40-50 BPM higher than normal). 2 minutes rest. 15 seconds hard (40-50 BPM higher than normal). Friday Run/Walk 2 miles Saturday Easy Run/Walk 1 mile Sunday Marathon Race Day!