If you’re just starting out, check out our Beginner Marathon Training Plan for a more gentle introduction. Or, if you’re preparing for a specific event, try our Sydney Marathon Training Plan tailored to race-day conditions.
What Is a Marathon Training Plan?
A marathon training plan is more than just running a bit farther each week. It’s a progressive, structured approach to building endurance, speed, and resilience—while giving your body the rest it needs to absorb training and avoid injury.
At its core, a well-designed marathon plan includes the following elements:
Base building: You start with manageable distances to lay an aerobic foundation.
- Long runs: These gradually extend to teach your body how to burn fat efficiently and sustain prolonged effort.
- Speed and threshold sessions: These improve running economy, VO₂ max, and your lactate threshold—key for running faster without fatiguing.
- Recovery weeks: Every 3–4 weeks, volume drops to allow physical and mental recovery.
- Tapering: The final 2–3 weeks reduce volume and intensity so you arrive fresh and primed on race day.
Australian runners may need to adjust their plans based on extreme summer temperatures or daylight savings. Early morning sessions, treadmill backups, or heat acclimation protocols become essential for success.
Whether you’re following a 12-week or 20-week build, consistency matters more than perfection. Your plan should fit your lifestyle, include a mix of training intensities, and progress in a way that balances challenge and sustainability. That’s where structured plans—like the ones offered by SportCoaching—can make all the difference.
How Long Should You Train for a Marathon?
For most runners, the sweet spot lies between 16 to 20 weeks. This duration allows enough time to gradually build endurance and train safely, especially if your starting mileage is modest.
Here’s how to choose the right timeline:
- Beginners: If you’re new to running or haven’t built a solid aerobic base, aim for 20 weeks. This allows for a slower progression, extra recovery, and more time to adapt.
- Intermediate runners: With a few half marathons under your belt and a solid base of 30–40 km per week, a 16-week plan typically suffices.
- Advanced runners: If you’ve already completed marathons and maintain higher mileage (50–70 km/week), even a 12–14 week plan can be effective if you’re consistent and experienced.
In Australia, race season timing can influence your plan. Popular events like the Gold Coast Marathon (July) or Melbourne Marathon (October) occur during cooler months. This makes summer (December–February) the key base-building phase. Conversely, training for a March or April marathon like Canberra means you’ll be logging long runs in summer—requiring heat adaptations and hydration strategies.
Technical tip: Use the 10% rule for weekly mileage increases—never increase more than 10% from the previous week to avoid overuse injuries. And factor in cutback weeks (lower volume every 3rd or 4th week) to recover and absorb gains.
Ultimately, your training duration should reflect your current fitness, goals, and life schedule. A longer timeline often means a more enjoyable experience with fewer setbacks—especially under the Aussie sun.
Weekly Breakdown of a 16-Week Marathon Training Plan
A 16-week plan is ideal for most runners preparing for a marathon. It allows enough time to build gradually while avoiding burnout. Below is a sample structure designed for runners who can already run 10 km comfortably:
Key Weekly Sessions:
- Long Run (Sundays): Builds endurance. Starts at ~12 km and peaks around 32–35 km.
- Tempo Run (Mid-week): Improves lactate threshold. Run at “comfortably hard” pace for 20–60 minutes.
- Interval or Speed Session: Short bursts of high-intensity running, improving VO₂ max and running form.
- Easy Recovery Runs: 1–2 days per week at conversational pace.
- Rest Days or Cross-Training: 1–2 days per week for recovery and injury prevention.
Example Week (Week 8)
| Day | Workout |
|---|---|
| Monday | Rest or light cycling |
| Tuesday | 5 × 800m intervals at 5K pace (plus warm-up and cooldown) |
| Wednesday | 45-minute easy run |
| Thursday | Tempo run – 20 min @ threshold pace + 10 min easy |
| Friday | Rest |
| Saturday | 60-minute easy run |
| Sunday | Long run – 18 km @ conversational pace |
Technical focus: Long runs simulate glycogen depletion, while tempo runs target your lactate threshold (typically 80–90% of max heart rate). Intervals increase aerobic capacity, and easy runs aid in recovery by improving capillary density without stressing the body.
Tip: Use RPE (Rate of Perceived Exertion) or heart rate zones if you don’t have a coach. For most sessions, you should train in Zone 2 (easy aerobic) or Zone 3 (tempo pace).
As you progress, volume increases, but you should still include recovery weeks where mileage drops by ~25% every 4th week to promote adaptation.
Tips for Avoiding Injury During Marathon Training
1. Progress Gradually
2. Strength Train Weekly
Add 1–2 sessions of strength work, focusing on:
- Glutes, hamstrings, and calves for propulsion and joint stability
- Core for posture and energy transfer
- Plyometrics (box jumps, hops) for tendon resilience
This reduces the risk of IT band syndrome, shin splints, and Achilles tendinopathy, which are common in marathoners.
3. Mobility & Recovery
4. Listen to Niggles
5. Adapt to the Environment
What to Eat While Training for a Marathon
Nutrition is the fuel that powers your training and recovery. In marathon prep, your eating habits directly influence energy, recovery, and performance. Here’s how to fuel like a pro:
Pre-Run Nutrition
Before a run longer than 60 minutes, eat:
- 1–2 slices of toast with banana and honey
- Oats with fruit
- A smoothie with oats, berries, and milk
This provides readily available carbohydrates, topping up glycogen stores.
Mid-Run Fueling
Runs over 90 minutes require carbohydrate intake mid-session to maintain blood glucose and delay fatigue. Aim for:
- 30–60g of carbs/hour (1–2 energy gels, sports drink, chews)
- Hydration every 15–20 mins, especially in warm Aussie weather
Practice this during long runs to avoid GI issues on race day.
Post-Run Recovery
Within 30 minutes post-run:
- Combine carbs and protein at a 3:1 ratio
- Chocolate milk, eggs on toast, or protein shake with fruit all work well
- Rehydrate with electrolytes, especially in hot conditions
Daily Eating Tips:
- Carbohydrates should make up 55–65% of total calories during peak training
- Include healthy fats (avocados, olive oil) for hormonal support
- Protein (1.6–2.2 g/kg) helps repair and rebuild tissue
Supplements like magnesium, iron (especially for women), and omega-3s can also support recovery—but check with a nutritionist or coach.
With smart fueling, you’ll recover faster, adapt better, and perform at your best come race day.
Best Marathons in Australia to Train For
Australia offers an impressive range of marathons, from major city races to scenic regional events. Choosing the right one depends on your goals, climate preferences, and travel plans. Here are some of the top marathons to consider:
1. Gold Coast Marathon (QLD) – July
2. Melbourne Marathon (VIC) – October
3. Sydney Marathon (NSW) – September
A scenic but hilly course, it includes a run across the Sydney Harbour Bridge and finishes at the Opera House. Expect warmer weather and a challenging profile.
4. Canberra Marathon (ACT) – April
5. Perth City to Surf Marathon (WA) – August
When selecting a race, factor in:
- Travel time and costs
- Weather conditions during training (e.g., summer base-building for winter marathons)
- Course profile (flat vs hilly)
- Support crew or solo logistics
Many runners plan their marathon around school holidays or public holidays. Training for a July or October event often gives you the benefit of milder autumn/winter conditions—much more forgiving than summer heatwaves.
For personalized advice, SportCoaching can help tailor your training based on your chosen event and terrain profile.
Choosing the Right Coaching Support
Training for a marathon solo can work—but there’s a reason athletes of all levels turn to expert coaching. A running coach not only provides structure but also helps you adapt when life throws a curveball. Whether you’re running your first 42.2 km or trying to shave minutes off your PB, tailored support can make all the difference.
Benefits of Personalized Coaching:
- Custom plans based on your fitness, goals, and availability
- Ongoing feedback via email, apps, or calls
- Data analysis from your GPS or HR device (like Garmin or Strava)
- Adjustments for travel, illness, or work stress
- Motivation and accountability, especially during tough weeks
At SportCoaching, we offer marathon plans for all levels—beginners who’ve never run more than 5 km, intermediate runners looking to break 4 hours, and advanced athletes chasing a sub-3 finish.
We don’t believe in one-size-fits-all templates. Every plan is built around your goals, lifestyle, and preferences—with real-time adjustments and coach feedback to keep you on track.
You can also start with a free custom training plan to see what’s possible. It’s perfect if you’re unsure how to start or want a roadmap before committing to full coaching.
Apply here for a free custom marathon plan
FAQs About Marathon Training in Australia
What’s the best time of year to run a marathon in Australia?
How do I train for a marathon during an Australian summer?
Are there beginner-friendly marathons in Australia?
How far in advance should I sign up for an Australian marathon?
Do I need to change my training if I’m racing in a different Australian state?
Your Marathon Journey Starts Here
Preparing for a marathon in Australia requires more than just lacing up your shoes—it takes structure, strategy, and the willingness to train smart. From heat adaptation to race-day fueling and recovery, every piece matters. But when you follow a well-designed training plan, it all becomes doable—even enjoyable.
This 16-week marathon training plan gives you a clear path to the finish line. With a weekly structure, injury prevention advice, and Australia-specific considerations, it’s built to help you train consistently and perform your best.
If you’re ready to take the next step, grab a custom plan or connect with a coach. Because with the right guidance, you’ll not only finish strong—you’ll thrive every step of the way.
