Running a marathon is a bucket-list item for many people – even those who don’t yet consider themselves a runner. While this accomplishment is certainly a challenging feat, there’s no reason it has to feel impossible. Finding the right marathon training plan is key for success.
A marathon training plan serves as a schedule and guide for your running.
Most marathon training plans are around 16 weeks in length, with just about all falling in the 12 – 22 week time frame.
Training for an extended period of time allows your body to adapt to increasing mileage without getting injured from a sudden change.
Finishing a marathon is always a life changing experience. Whether marathon training was successful, easy, challenging, intermittent or anything in between, the actual experience of running a marathon compares to very little else in life.
If you are ready to run a marathon, finding the right training plan is key to your success.
What should you look for in a marathon training plan?
While all marathon training plans are different, there are a few key elements that differentiate one style of marathon training from the next.
When selecting your marathon training program, look for a training plan that starts off building a running base. Many advanced marathon training plans start off strong with long runs in the 12 – 14 mile range.
This may not be an issue if you are regularly maintaining high mileage, but for those running their first marathon, or those starting training after a lower mileage season, completing a few weeks of base building training is a must.
Free Download: 12 Week Running Base Building Training Plan
Another thing to look for in a marathon training schedule is cross training and/or strength training, along with complete rest days. Marathon training involves high mileage, which makes it even more important to compensate with some cross training workouts to avoid overuse and imbalance.
You’ll want to have time built in to your training plan which you can dedicate to strength training or various forms of cross training. In addition, make sure your training guide includes at least one complete rest day each week to provide your body time to recover.
Speaking of recovery, another thing to look for in marathon training plans are regular cut-back weeks. These are weeks when total mileage dips significantly. Long runs are shorter these weeks and speed workouts are often a bit easier as well.
Related: 11 Strategies to Run a Faster Marathon
Even after the most extensive research, choosing a marathon training plan can feel a bit overwhelming. Regardless of whether you’re a beginner or experienced marathoner, each plan contains a few slight tweaks that can make the decision incredibly difficult.
Luckily, if you are preparing to run a marathon, whether it’ll be your first marathon or a hopeful marathon PR, we’ve got a training plan for you.
These 3 marathon training plans are perfect for runners of every skill level. Follow the training schedule, complete your cross training, set aside time for recovery, and before you know it you’ll be crossing that finish line.
Making your dreams a reality is easier than ever with a quality marathon training guide!
3 Marathon Training Plans for Every Runner
Beginner Marathon Training Plan
This 20 week marathon training program is perfect for beginners and those training to run their first marathon. The first four weeks of this training schedule are dedicated to building a running base, making this plan perfect for those who have very little running experience.
After four weeks of base building, your long runs will gradually increase in mileage to prepare you for the marathon distance safely, without causing injury or overuse.
The Beginner Marathon Training Plan includes:
- 20 weeks of scheduled training (structured runs and workouts each week)
- 4 runs per week, 1 strength training day and 1 rest day/optional cross training day
- 1 complete rest day each week
- First four weeks dedicated to building a running base
- Recovery weeks with a mileage cut-back every four weeks of training
- A structured strength training workout each week (30 minute, at home, bodyweight workout)
- A page of cross training ideas and options (free workout videos, online workouts, etc.)
This marathon training plan is unique in the fact that it contains consistent cut back weeks. These lower mileage weeks provide your body and mind with additional time for recovery to ensure you make it to the starting line free from injury and burnout.
Long run distances begin at 4 miles and peak at 20 miles for a healthy marathon training guide throughout the process. Run your first marathon easily with this training plan!
Check out the Beginner Marathon Training Plan here!
Intermediate Marathon Training Plan
This Intermediate Marathon Training Plan is the perfect choice for those who have been running for a while. In addition to 16 weeks of structured training, this plan also includes an option 4 week base building period for those who are coming off a running break or low mileage season.
On top of regular long runs and cross training days, this marathon training program includes focused speed workouts each week to help improve your fitness and take your marathon training to the next level. With a mix of tempo runs and interval workouts, you’ll toe the starting line feeling more confident and prepared than ever.
The Intermediate Marathon Training Plan includes:
- 16 weeks of structured training (runs and workouts) + 4 optional base building weeks
- 4 runs per week, 1 strength training day and 1 cross training day
- 1 structured speed workout each week (varying between interval workouts and tempo runs)
- Recovery weeks with a mileage cut-back every 4 weeks
- 1 complete rest day each week
- A structured strength training workout each week (30 minute, at home, bodyweight workout)
- A page of cross training ideas and options (free workout videos, online workouts, etc.)
If you’ve been running for a while and are hoping to take your marathon experience to the next level, this training plan is a great choice. Each week, you’ll conquer speed workouts that will help you reach your goals and improve your fitness, while still maintaining a healthy mileage to prepare for the distance.
Long run distances begin at 6 miles and peak at 20 miles, providing you with a training schedule that will get you to the starting line free from injury and burnout. Run your best marathon yet with this Intermediate Marathon Training program!
Check out the Intermediate Marathon Training Plan here!
3 Day Per Week Marathon Training Plan
One of the biggest obstacles runners face when training to run a marathon is finding time in their schedule for all of the extra activity. Between high mileage runs and more frequent workouts, it can feel nearly impossible to fit marathon training into your daily schedule.
This 3 Day Per Week Marathon Training Plan is the perfect solution for runners who want to train for a marathon without making any drastic schedule changes. This schedule makes it easier to find time to train without making any huge sacrifices, while still fully preparing you for the distance of a marathon.
Marathon training is notorious for consuming a great deal of time – but it doesn’t have to be that way. This training plan incorporates low mileage easy runs while still maintaining long runs and key workouts to get you to the starting line healthy and prepared.
The 3 Day a Week Marathon Training Plan includes:
- 20 weeks of scheduled training (runs and workouts)
- 3 runs per week: one speed workout, one long run, one easy/recovery run
- 1 strength training day, 1 cross training day, 1 optional yoga day
- 1 full rest day and 1 optional rest day each week
- A structured strength training workout each week (30 minute, at home, bodyweight workout)
- A page of cross training ideas and options (free workout videos, online workouts, etc.)
Many marathon training programs include 4 or 5 days of running each week, which can be discouraging for those of us who are already finding it difficult to fit running into a busy schedule. This marathon training schedule will help you avoid mental and physical burnout by running just three days each week.
You’ll fit in all the key workouts, long runs and rest days while still having a life during training. Conquering your goals might just be easier than you expected!
Check out the 3 Day Per Week Marathon Training Plan here!
In addition, if you’re looking to break the 4:30 barrier and set a new marathon PR, check out the Break 4:30 Marathon Training Plan! This training program includes very detailed speed workouts, race pace miles and tempo runs designed to get you across the finish line in 4:29:59 or less!
These marathon training plans are a great way to set yourself up for success, whether you’re a beginner or experienced runner.
Finding the right marathon training plan is a key to success for every runner. Check out these three training programs to get started accomplishing your goals!
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