The ULTIMATE ‘Beginner to Marathon’ Training Plan (5k, 10k Half Marathon AND Marathon) - This Messy Happy

Aug 13, 2025

Intro This is a quick summary of The ULTIMATE ‘Beginner to Marathon’ Training Plan (5k, 10k Half Marathon AND Marathon) from This Messy Happy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

A 41‑week progressive plan that lets you start at any level (5k, 10k, half‑marathon) and finish with a marathon.
The plan is split into blocks: a 6‑week beginner 5k phase, 4‑week consolidation, 10k build, half‑marathon build, marathon build, plus recovery weeks and a final taper.
Core pillars: run‑walk intervals for beginners, steady‑state runs, occasional speed intervals, plus dedicated core, yoga and strength sessions.
Non‑negotiables – stretch after every session, hit the strength work, respect rest days, and keep the training fun.

Workout Example – 6‑Week Beginner 5k (Week 2, Sunday)

- 4 min walk (warm‑up)
- 3× [2 min walk + 2 min run]
- 1× [3 min walk + 6 min run]
- 4 min walk (cool‑down)

All other 5k weeks follow the same run‑walk pattern, gradually increasing the running minutes.

Structure Overview

Weeks 1‑6 – Beginner 5k (run‑walk on Wed/Fri/Sun).
Weeks 7‑10 – 4‑week 5k consolidation (shorter pure runs, no walking).
Weeks 11‑16 – 10k build (Sunday long run, mid‑week runs, optional light intervals).
Weeks 17‑20 – 10k consolidation + extra yoga.
Weeks 21‑29 – Half‑marathon block: 3 weeks progressive build, 1 week recovery, then a 13‑mile (21 km) test run.
Weeks 30‑38 – Marathon block: 3 weeks of increasing long runs (up to 20 mi/32 km), 1 week recovery, then a 2‑week taper.
Weeks 39‑41 – Taper and race‑day preparation.

Practical Tips

Pacing: Use the Pacing app to set your walk/run intervals; adjust the minutes to match your current fitness.
Strength & Core: Follow the linked 30‑day yoga series and core workouts; they protect against injury.
Recovery Weeks: Cut mileage by ~20‑30 % and replace a run with a cross‑train or rest day if you feel fatigued.
Listen to Your Body: If an interval feels too hard, swap it for a easy run or rest.

Closing Note Try the 6‑week beginner 5k block today – it’s designed to get you comfortable with running while still feeling free. Remember, you can always customize the minutes and distances in the Pacing app to suit your own pace. Dive into the full video for the complete PDF plan and more detailed week‑by‑week guidance, and keep enjoying the process!