Running Your First Marathon: The Complete 20-Week Marathon Training Plan

by Andrew Kastor

“Andrew Kastor has taken the tried-and-true principles that all us pros follow and made them available and applicable for everyone. Just as Andrew has helped me on my journey, he is sure to help you on yours.” —Ryan Hall, US Olympic Marathoner, holder of the US record in the half marathon, and marathon training expert As a marathon training coach for world-class runners and Olympic medalists, Andrew Kastor knows what it takes to get to the finish line. Whether you are planning to run a full or half marathon, Coach Kastor’s marathon training program conditions you to set achievable goals, get in shape, and stay motivated. With an easy-to-follow 20-week marathon training schedule for building strength and endurance, plus expert advice from record-holding runners on what to expect, Running Your First Marathon is the only coaching you’ll need to go the distance. Running Your First Marathon lays out a goal-oriented marathon training program " Running Your First Marathon will not only inspire you but also help train your mind and body to unlock hidden potential." —Shalane Flanagan, Olympic Silver Medalist, NYC Marathon champion, American record holder, and marathon training pro

Genres: Nonfiction, Health, Sports, Fitness

152 pages, Kindle Edition

Published December 26, 2017

Reviews

[Deena Kastor · Rating 5 out of 5]

I've read it even though I have more than a dozen marathons in my legs and still found it helpful. Every question is answered, every stone unturned to ensure your marathon is a success. The title is Running Your First Marathon, however it can also be re-titled Running Your First Marathon Correctly. Newbies and veterans will benefit from this read. Disclosure: this is my husband's book, and I'm super proud of all he put into making marathons an easy bucket list item for anyone. Now, get running.

[Lilly Minasyan · Rating 4 out of 5]

While reading this book take a pen and a paper and start taking notes.
I have read quite a few books about running (I think around 6-8) and I always try to seek new information. Running is a complex sport, in reality. If you want to be a casual runner, then running is not that complicated. It is complicated in a way that you need to do few small things to see good results. This book reminded and pointed the things I was doing wrong during my marathon training. First of all, you need 5-6 months to train for a marathon, while I always knew about it, I always gave myself 3-4 months and then something would happen and then I would be on the starting line either injured or fairly unprepared.
This book covers EVERYTHING about running from how you need to train, eat, strength training, stretching, recovery, support group, injuries, what to do on the race day and then afterwards! This is a mini book that if followed properly will lead to great results. I highlighted a lot of things and the training plan was very awesome, I am going to write down the training and see which weeks I’d like to follow.

Definitely recommending to beginner or not so beginner but not so advanced runners!

[Bliss Humble · Rating 5 out of 5]

Followed the plan and finished the marathon. Great advice and a good training plan!

[Josephine · Rating 4 out of 5]

Heel inspirerend en goed boek, met veel info en tips maar ook een concreet marathon schema! Echt top!

[Alexandria · Rating 4 out of 5]

good info that I would take 30 Google searches to find.

[Chris Abraham · Rating 5 out of 5]

This book is truly focused on the task of going from civilian to marathoner. Unlike a lot of marathon plans, this is couch to marathon. It also is a plan that recognizes that training for and then running a marathon requires a lot more than a day-to-day training plan (which it has) but it's a hearts and minds war against how hard a marathon is to run and the commitment it takes for many more than just 20-weeks. The book discusses nutrition, motivation, cross-training, shoes, gear, form, injuries, etc--even your team, the days approaching your marathon, and even après-race recovery. This is a true soup-to-nuts book.

[J. · Rating 4 out of 5]

If you are not a runner, you need to start and get to the point where you are averaging at least 25 to 35 mile per week. Most of the book is about what to wear, how to eat, proper training, safety, injuries, and support. The twenty-week training plan has a type of run, mileage, and notes for each day. There is also an introduction to the week that explains expectations and measurements for the week’s activities. As someone who has run a marathon, I found the information practical, easy to follow and understand.

[Dragomir Draganov · Rating 3 out of 5]

It's a good book for novice runners considering trying out the marathon challenge. The book is based on a conventional wisdom in the field and is written in a reader-friendly style. What I've really liked was the illustrated examples of exercises for runners, on the one hand, and the 20-week training programme, on the other. However, some other important topics such as nutrition, race day tactics and determining the right running pace during training could have been addressed in more details. Moreover, I was surprised to see that the hill training workouts, which are considered to be a great addition to a runner's training routine, are almost not touched upon.
In general, I liked the book.

[David · Rating 3 out of 5]

This book is definitely geared towards first-time marathoners. The information is quite basic, and nothing that doesn't appear in a dozen other places. Still, it's a good starting point.

Despite being aimed at beginners, it is definitely a "couch-to-marathon" plan. The first week starts at 11 or more miles with 4 days of running, and more than doubles with 5 days of running by week 3. If you aren't already consistently running 8-10 miles over 3-4 days per week and can comfortably run a 10k, this is way too much and just begging for injury or burnout. It would have been nice had he included a 6-10 week "preparation" phase for those who need it.

Finally, some of the advice is a bit dated, even when it was written in 2017 and very much in 2025.

[Trevor Sebastian · Rating 5 out of 5]

If you've never run a marathon before. Heck, if you've barely even run at all, this the book for you.

This book can be read in its entirety in a couple of hours and contains easy to access information that you'll need during the upcoming weeks of your training. With the information in this book, I've never run farther than I have in my life and I'm on my way to running that glorious 26.2-mile benchmark.

It doesn't have everything, but it has enough to get your running shoes on and out on the pavement.

[Daryl Phill · Rating 5 out of 5]

Helpful

I’m a long time runner- started when i was 8 and i just graduated from a D1 college where i ran for them. I’m running my first marathon and it’s a totally different beast than any race I’ve done before. This book was easy to read and gave me good tips and confidence! Highly recommended for any first time marathoner! It’s easy and enjoyable to follow, whether you’re new to running or running is your life haha!

[David Neto · Rating 4 out of 5]

Simply written and straight to the point. Gave me the information I was looking for, as well as many other interesting facts and ideas. The 20 week plan seems well thought out, now I just need to see if I can stick with it...

Good incentive for first time marathon runners, I read it quickly and felt like starting the training already! Gave it a 4 star review just because it's not Dickens, but if I finish the marathon six months from now I'll come back and change it.

[Jet Earhart · Rating 5 out of 5]

Today I ran my first marathon. My goal was under 4 hours. I finished 26.33 at 3hr 56min, 8:59/mile. I first read Deena Kastor’s book, Let Your Mind Run. Some how I got the idea that I should run a marathon lol. I felt great today! The book was the perfect training regimen. I wasn’t sure if I was going to reach my goal but 15 miles in, it was obvious that all the training had me well prepared!
Thanks Andrew Kastor! That was fun!

[Rick Radinsky · Rating 4 out of 5]

Now to apply what I've learned

I'm preparing for an early December marathon. I've been running since March, but I had no plan or idea how to get myself "marathon ready." I found this book filled with lots of good suggestions and am excited to apply them. The author put the information, even the dry parts, in an easy to read and follow manner.

[Carianne Carleo-Evangelist · Rating 4 out of 5]

A really interesting read from Deena Kastor's coach and husband. Although he's a coach to elites, many of his tips are useful for runners at all levels, although his mileage is probably too high for a true beginner. Running 101 interspersed with tips from elites, and then the 20 week guide. Probably better in hard copy for ease of reading charts

[Robert Castillo · Rating 5 out of 5]

The must read for marathon running

I love his nonsense approach and love all of the tips and information that is provided throughout the book. I felt like he was my coach pouring out his knowledge on me!

[Travis Hicks · Rating 4 out of 5]

I bought this book after I had run my first marathon, but I still got a lot of important lessons from reading it. The full-color, highly illustrated, easy-to-read format held my interest. I ran my next marathon with confidence.

[Cindy Williams · Rating 3 out of 5]

I feel like this book is very basic. It doesn’t give a lot of detailed advice. For example it doesn’t really discuss diet, breathing techniques, or methods for breaking the wall you hit while running long distances. I feel like more was needed in the stretching and injury chapter as well.

[Jessica S · Rating 2 out of 5]

I thought the information was just very basic, it would be good for a beginner runner or one running their first 5k. The training plan provided seems a little ambitious for a first time marathon runner.

[Erin · Rating 5 out of 5]

This book was written so well. And I know it will be something I will reference over the next few months!
Thanks to my sis who gave this to me as a gift for my birthday this year! She knows I’m fully crazy!
Lol

[Kyra · Rating 5 out of 5]

Happy to report I successfully finished my first marathon yesterday and this book was a life saver! Every question is answered and the 20 week plan will get anyone to where they want to be!!! 10/10 experience would do it again

[Helen Li · Rating 4 out of 5]

- very comprehensive
- touched on a lot of aspects including fueling, gear, training, running form, safety, stretch, support team, plan, and race reminders.
- could be better with more graphics than words

[Bianca Vega · Rating 3 out of 5]

Pretty good, not revolutionary

A pretty standard and straight forward book about marathon training. Nothing revolutionary but a good, thoughtful plan to get you to your goal.

[Jenna · Rating 4 out of 5]

Definitely meant for new runners, not just those new to marathon training. Or maybe to those that haven't read, researched, and obsessed over running years prior to deciding to run a marathon.

[Melissa Rc Smith · Rating 5 out of 5]

Easy Read Packed With Fundaments

Love that it was quick but insightful and summarized everything I needed to know about training for my first marathon.

[Charlie De kay · Rating 4 out of 5]

Warm and winning, a very helpful, comprehensive primer on preparing for a first marathon.

[paul covert · Rating 4 out of 5]

True Beginner Book

Book for true beginners has some information for people, who have been running for awhile but not run marathon distance

[Amanda · Rating 3 out of 5]

Read this a few weeks back...helpful info if you’re already an accomplished runner but it wasn’t really for me.

[Erkin Dogrucu · Rating 5 out of 5]

From nutrition to gear, it enlightens a whole lot of unknown to a beginner.

[Vladimir Garcia Melijov · Rating 5 out of 5]

Really good!