What Is a Marathon Training Plan?
A marathon training plan is a progressive schedule that gradually increases your running volume and intensity over a specified period—usually 12, 16, 20, or 24 weeks.
For beginners, the primary goal isn’t speed or performance; it’s building aerobic endurance and learning how to handle longer distances safely.
The key components of a marathon plan include:
- Long runs: Performed weekly to build endurance
- Easy runs: Lower-intensity sessions to improve aerobic base
- Rest days: Crucial for recovery and adaptation
- Cross-training: Helps maintain fitness while reducing impact
- Tapering: A gradual reduction in training load before race day to allow full recovery
- Recovery weeks: Every 4th week features reduced volume to prevent burnout and allow adaptation
By following a structured approach, you give your body time to adapt, minimize injury risk, and ensure you’re ready to handle 42.2 kilometers on race day.
How Long Should You Train for a Marathon?
For first-time marathoners, 16 weeks is an optimal training window if you have a reasonable level of fitness behind you. It allows enough time to:
- Build weekly mileage slowly and safely
- Incorporate rest and recovery weeks
- Adjust for illness, travel, or missed sessions
- Taper properly in the final weeks
However, if you’re starting from scratch and have never run before, we recommend allowing 20–24 weeks (or more) to build up to your first marathon. This approach reduces fatigue on the body and eases the pressure of completing the buildup within a fixed timeframe.
Here’s a general overview of weekly training progression of the long run for a 16 week beginner plan:
This chart provides an example how training volume increases steadily with recovery weeks every fourth week. These planned drop-back weeks allow the body to adapt and reduce the risk of overtraining.
Week Breakdown of a 16-Week Marathon Plan
Below is a example of how a training plan is structured:
Weeks 1–4: Build the Foundation
- 3–4 runs per week, focusing on consistency and habit
- Long runs start around 8–10 km
- Easy pace throughout (conversational pace)
- Incorporate walking breaks if needed
- Week 4 is a recovery week with lower mileage
- Optional cross-training once a week (swimming, cycling)
Weeks 5–8: Increase Volume
- 4–5 runs per week
- Long runs increase to 16–18 km
- Introduce some moderate-effort runs (exertion level 6–7/10)
- Weekly mileage increases by 10–15%
Week 8 is a recovery week
- Continue cross-training and strength work once per week
- 3–4 runs per week
Weeks 9–12: Peak Phase
- 4–5 runs per week
- Long runs peak at 28–32 km
- Mid-week runs become longer (up to 10–12 km)
- Focus on running form and mental endurance
Weeks 13: Recovery Week
- Optional race-day simulations (fueling, gear, pacing)
- 3–4 runs per week
Weeks 13-16: Taper
- Decrease mileage to allow full recovery
- Final long run is 30 km three weeks before the race
- Emphasis on sleep, nutrition, and mental prep
Weeks 16: Race Week
- Just 2–3 short runs leading into race day
Here’s an example table of weekly long run distance:
| Week | Long Run (km) | Phase |
|---|---|---|
| 1 | 8 | Build the Foundation |
| 2 | 10 | Build the Foundation |
| 3 | 12 | Build the Foundation |
| 4 | 10 (Recovery) | Build the Foundation (Recovery) |
| 5 | 16 | Increase Volume |
| 6 | 18 | Increase Volume |
| 7 | 20 | Increase Volume |
| 8 | 16 (Recovery) | Increase Volume (Recovery) |
| 9 | 24 | Peak Phase |
| 10 | 26 | Peak Phase |
| 11 | 30 | Peak Phase |
| 12 | 20 (Recovery) | Peak Phase (Recovery) |
| 13 | 28 | Taper Starts |
| 14 | 22 | Taper |
| 15 | 18 | Taper |
| 16 | Race (42.2) | Taper and Race (Race) |
Understanding Midweek Runs in Marathon Training
During Weeks 1–4, focus on consistency and habit. Stick to 3–4 runs per week at an easy, conversational pace. Mid-week runs should be short and comfortable, and it’s perfectly fine to include walking breaks. This is the time to build endurance gradually without adding intensity.
In Weeks 5–8, you can increase your weekly runs to 4–5 sessions. Long runs increase, and you may begin to introduce moderate-effort runs, but beginners should still emphasize easy running to maintain consistency. Week 8 is a recovery week to help your body adapt to the rising volume.
Weeks 9–11 represent the peak of the plan. Mid-week runs become longer—up to 10–12 km—and play a bigger role in weekly mileage. While more experienced runners can include some tempo or interval work, beginners should maintain a steady pace and continue focusing on running form, fueling practice, and overall endurance.
Week 12 is a recovery week, easing back from peak mileage, followed by the taper phase in Weeks 14–16, where volume decreases significantly. During this time, mid-week runs should shorten, emphasizing rest, gentle movement, and preparation for race day.
If you’re a complete beginner, it’s best to focus on easy running during all phases rather than incorporating intervals or tempo runs. Easy running builds your aerobic base, helps you avoid injury, and sets a solid foundation for future training.
12-Week Marathon Training Plan
At SportCoaching, our 12-week marathon training plan is designed for runners who already have a solid endurance base and want a focused, time-efficient lead-up to race day. Whether you’re aiming for a new personal best or simply want a structured approach to a race just around the corner, this plan helps intermediate to advanced runners build fitness, sharpen pacing, and taper effectively within a shorter timeframe.
19-Week Marathon Training Plan
For beginner runners or those returning after a break, the 19-week marathon plan offers a more gentle and sustainable build-up. This plan includes a 3-week base training phase to develop foundational fitness before transitioning into a full 16-week marathon block. With more time to adapt to training load, it’s perfect for easing into long-distance running, building confidence, and preparing your body and mind for the demands of race day.
Tips for Avoiding Injury During Marathon Training
Injury prevention is essential, especially when training for your first marathon. Here’s how to reduce your risk:
- Warm up before each run with dynamic stretches like leg swings and high knees.
- Cool down with slow jogging and static stretching.
- Run on soft surfaces (trails, grass) when possible to reduce joint stress.
- Use a foam roller for self-myofascial release on tight muscles.
- Listen to your body and don’t run through pain.
- Get proper footwear fitted at a running specialty store.
Incorporating 20–30 minutes of strength training once per week can also improve biomechanics and support long-distance running.
What to Eat While Training
Nutrition supports both your performance and recovery. Here’s what to focus on:
Daily Nutrition
- Carbs: Your main fuel source (50–60% of total intake)
- Protein: Repairs and builds muscle (1.2–1.6 g/kg/day)
- Fats: Essential for hormone balance and energy (20–30% of intake)
Pre-Run Fueling
- Small carb-rich snack 60 minutes before running (banana, toast, sports drink)
During Long Runs (>90 minutes)
- Aim for 30–60g of carbohydrates per hour
- Hydrate with electrolytes to replace sodium
Post-Run Recovery
- Eat within 30–60 minutes post-run
- Include a mix of carbs and protein (e.g., chocolate milk, protein shake, sandwich)
Conclusion
Frequently Asked Marathon Questions
How long should my longest run be before the marathon?
Most beginner plans top out at 30–32 km. Running the full marathon distance in training isn’t necessary and increases injury risk. Tapering and accumulated training will carry you through race day.
Can I walk part of the marathon?
Absolutely. Many successful first-time marathoners use a run/walk approach. It helps conserve energy and reduces fatigue.
What if I miss a week of training?
Life happens. Don’t try to “make up” missed mileage. Just return to the schedule where you left off, and resume as normal.
