How I’d choose a free marathon training plan
Want to compare app costs, watch support and help when training changes? Read our Marathon Handbook alternatives guide.
A friend recently asked me how to prepare for his first marathon. He runs regularly but hasn’t raced a half. He’d found Hal Higdon, Runna and plans from ChatGPT, and wasn’t sure which to trust. He didn’t know whether “novice” or “intermediate” meant him.
For a first marathon with four running days, I’d read Hal Novice 1 if 18 weeks fits. For exactly 20 weeks, B.A.A. Level One is an option to inspect if you already run around 25 miles (40 km) per week. If that starting load is too high, I wouldn’t force a match. Before choosing, I’d check these three things.
01 Does week one fit your recent running?
Look at both the weekly distance and the longest run. Hal Novice 1 starts with 15 miles (24 km) in the week and a 6-mile (9.7 km) long run. B.A.A. Level One describes a starting point around 25 miles (40 km) per week. Both are described as beginner options, but they ask for different starting points.
02 Read the requirements behind the level name
Runna’s intermediate description includes regular 5 km runs without a structured plan. Hal Intermediate 1 is not recommended for a first marathon. I wouldn’t translate one provider’s label into another’s, or move up just because “novice” sounds too modest.
03 Can you make time for the busiest weeks?
I’d look past week one. Hal Novice 1 eventually asks for a 10-mile (16 km) midweek run. A four-day schedule can still take a lot of time on a Wednesday. Check the later weekday sessions, long runs and cross-training before you choose.
A few quick answers
Which free 20-week alternative should I consider?
The B.A.A. plans offer four levels; even Level One describes a starting point around 25 miles (40 km) per week. Compare that workload with your recent running. If it is too high and 18 weeks could work, inspect Hal Higdon or Nike and their starting requirements. Marathon Handbook remains in the library for comparison.
Does Hal Higdon have a 20-week marathon training plan?
Hal’s main Novice, Intermediate and Advanced marathon plans last 18 weeks. His directory also includes longer options, such as the 24-week Marathon 3 and 30-week Novice Supreme. If you need exactly 20 weeks, I’d compare a published 20-week schedule rather than stretch an 18-week plan without deciding how to use the extra time. See Hal’s plan directory ↗
Can I start a 20-week marathon training plan from zero?
I wouldn’t choose a race date from the number of weeks alone. The plans compared here already ask for running in week one: Marathon Handbook’s first long run is 7 miles (11 km), and B.A.A. Level One describes an established weekly base. If those starting weeks are beyond your current running, I’d look at building a routine first. The finder includes base-building routes for that situation.
Do I need to race a half marathon first?
A half-marathon result is not a requirement for every plan. Hal Novice 1 is designed for a first marathon and suggests a half during the training cycle. I’d pay more attention to your recent running and the opening weeks than use the lack of a half-marathon medal to decide.
Should I choose a 20-week plan if my race is in 20 weeks?
Only if its starting workload and full schedule fit. An 18-week plan may also be worth considering, but you still need to decide how to use the extra time. The finder’s 20-week filter selects plan length; it doesn’t check your race date. I wouldn’t squeeze a longer schedule into fewer weeks.
Where can I get a free marathon training plan PDF?
Nike offers a free 18-week PDF from its marathon page. Marathon Handbook offers free PDFs through a free account, including its 20-week plan. If a printable webpage works for you, Hal Novice 1 also has a print option. A free schedule does not necessarily include the provider’s paid app or editable spreadsheet.
Can I use one of these free plans with Rayvik?
Yes. You can import an existing plan into Rayvik and use it as a starting point for more personal training guidance. Bring your recent running, recovery and available time, then talk through changes when a week stops going to plan. See how Rayvik personalizes training. Rayvik is free while in beta.
Sources & notes
Hal Novice 1, Nike, B.A.A. and Marathon Handbook’s 20-week pages were checked October 31, 2026; the wider library was checked October 30. I compared published schedules, starting workloads, running days and free access. The shortlists are my judgments based on those sources. Distances are approximate, and the finder does not assess individual training readiness.
- Hal’s marathon directory and linked schedules
- Nike’s marathon plan and PDF
- B.A.A. Levels One–Four
- Marathon Handbook’s current library
- Marathon Handbook’s 20-week schedule
- Galloway’s public guidance and schedule access
Specific schedule questions are kept with the relevant plan in the library. Galloway’s account-only schedule and the device features of the other providers have not been tested for this comparison.
