Yeah. just look up marathon training plans online. They are a bunch out there though they all tend to be fairly similar.
Words of advice:
- Find a plan that sticks fairly closely to the 10% rule (which is, your total distance for the week should not go up more than 10% from week to week).
- Find a plan that does 2-3 weeks of building, then 1 week recovery (which is not NO running, but lighter running).
- Stick to the plan as much as you can. Running is hard on the body and tough on the joints. Those days between runs and your off-days are just as important as the days that you run.
- Once you have a training plan, look for when you have to do a 10k or a 13.1 mile run as part of your training and find a race that is going on at that time. But go into it with the mindset that it is just for training, and not racing. The benefit of doing these is that your training run will be supported (water, food, etc).
- Minor aches and pains are normal. But if you get a major pain that won't go away, stop running and either R.I.C.E. it or go to the doctor. After all, first goal of training is to make it to the start line healthy.
I hope that's at least a bit of useful information.