Whether it’s part of an Ironman distance triathlon or a standalone running race, completing a marathon is a significant challenge.
To run 26.2 miles or 42k without hitting a wall, you need a structured training program.
So, if this is you are going to run a marathon for the first time ever, or you are looking for some tips on how to level up your marathon training plan, we’ve got you covered with some tips to help you reach your goal.
How to Get Started With Marathon Training Plan?
Most of us can get away with a 10k race or perhaps even survive a half marathon on minimal training. However, the full-distance marathon is a completely different beast and requires a bit of respect.
First of all, you need to allow yourself plenty of time to train for a marathon.
When you rush things, it is simply going to predispose you to some injuries, or it is just going to leave you enough time to reach your goal on a race day.
As a novice marathon runner, start by choosing a race that suits you.
Consider your location, the terrain of the event, and even things like the cost of entry and the time of the year.
Check out this marathon calendar to choose the race that fits you best.
You need to allow yourself a good few months of training before the event.
How Long Should You Train for Your First Marathon?
It depends on your current fitness level, of course.
Let’s say you are running a couple of times per week and have probably done at least one 10k run before. Then, 16 weeks of training should be an appropriate amount of time in which you will gradually build up your mileage.
If you have a very good base, you can probably get away with 12 weeks of marathon training schedule.
Here, we are going to discuss a 16-week training plan.
4 month period allows you to build your training up at a sensible rate.
Look for a marathon training schedule that offers a gradual increase in weekly mileage to allow your body to adapt to the demands of running long distances.
Remember the 10% rule?
You should try not to increase your training by any more than 10% each week.
It allows our body to adapt to the training load we are putting it through, recover faster, and, hopefully, avoid injuries.
Creating a Personalized Marathon Training Plan
Training for a marathon obviously requires a lot of running and, therefore, a lot of your time.
Aim for 5-6 sessions per week, time-dependent.
And if you do have time and your body can actually absorb that training, then consider doing as many as seven sessions a week.
But make one of those days a double-run day so that you still end up with one complete rest day per week.
So, here is what your six runs per week marathon training program will look like:
Weekly Structure
✅ 1x Long Run (Gradually building to 20-22 miles)
✅ 1x Tempo Run (Marathon pace work)
✅ 1x Speed/Interval Run (Mix of hills & flat reps)
✅ 1-2x Steady Runs (Aerobic endurance)
✅ 1-2x Recovery Runs (Easy pace)
The biggest difference in training for a marathon compared to the half marathon or a 10k run is going to be the increase in your overall mileage and also, in particular, your long run.
The other sessions will increase in a little bit of length but not so significantly.
To calculate the desired pace, use this marathon pace calculator.
Let’s explore each type of run of your marathon training schedule.
Long Run
Ideally, you want to be able to reach 20-22 miles for the duration of your long run.
So, hopefully, you will be able to start comfortably around 10 miles for your long run.
And if you can then increase that by a mile per week in your long run, then by 12 weeks, you are going to be up to the 22-mile point. This will give you a few weeks of wiggle room and also allow you to taper off as well.
Ideally, you want to hold a consistent pace throughout the whole run.
It is also an ideal time to practice your marathon nutrition. You have several attempts to replicate what it is going to be like on a race day, and you can really work out what nutrition works for you.
Also, it is important to think about what you are going to do the next day after this long run.
Ideally, some easy run or cross-training like a swim workout, and then you can have your full day off the next day.
Tempo Runs
Tempo run sessions are key in marathon training.
It is when you get used to running at your planned marathon pace for chunks of time. Learn more about marathon pacing strategy.
This can cause mental toughness at first, but you will see significant improvements in your fitness.
As a standalone session, you can do a:
- 15-minute easy run to warm up
- 15 minutes build up to marathon pace
- 20 minutes of holding up a marathon pace (build it up through the weeks to 1 hour)
You can also incorporate this type of session within your long run. For instance, you can run 3x at your marathon pace with a rest of 1k 30 seconds slower in between.
Interval Sessions
Intervals are a really nice way to mix up your training and start working harder than you are at your goal pace for a marathon.
For the first half of your training block, you can focus on hill repeats as this type of session.
It can look like 5-6x three minutes of hard, uphill running with a nice, easy jog recovery back down the hill.
You can increase the number of reps and or the duration.
For something that is a little faster, you can do 1x of one-mile reps at your 10k or your half-marathon pace.
A good example of this training is six lots of 1k with a 90-second jog recovery or walking breaks in between.
You can start off with less and build up as your training goes on.
Steady Runs
The intensity of steady runs is great for building aerobic capacity.
It is a run that should feel comfortable but not entirely easy.
And that should be an intensity of around 3-4/10 on the rate of perceived exertion scale, also known as zone to or 70%-80% of your max heart rate.
Start these runs at around 40 minutes long, but do look to increase them up to as long as 90 minutes.
You can include these runs once or twice a week.
Here, you can learn more about advanced running techniques to enhance your performance.
Recovery Runs
A recovery run is easy, and pace doesn’t matter at all as long as it is not too fast, of course.
It should be a really easy, conversational pace with an effort level of 2-3/10.
The aim of a recovery run is basically just to get the legs moving, get oxygenated blood back into your muscles, and simply enjoy your time without looking into the watch.
You can include this type of run 1-2 times a week. If you have done a hard session the night before, you can put a recovery session in the morning, and then your legs get ready for the quality run again that evening.
Keep it at around 40 minutes.
You can also switch your recovery session to a swim, cross-training, or bike workout.
How to Find the Right Running Shoes?
Finding the right shoe when training for a marathon is essential.
If you have a shoe that you are happy with at shorter distances, it might be worth considering getting something with a little more cushioning but with the same amount of support.
And once you choose running shoes that you are entirely happy with, it is probably worth investing in a second pair so you can wear those in a couple of runs and then put them aside and know that they are there and ready for the race day.
Keep in mind that most shoes are designed to last for 300-500 miles or 450-600 kilometers.
It is better to pay attention to this and prevent any possible injuries that could come along.
16-Week Marathon Training Plan Example
Here is an example of what a 16-week training plan for your first marathon can look like. You can adjust it as you want or find a coach to help you create a personalized training schedule.
Weeks 1–4: Building Base Mileage
- Tuesday: 3-4 miles easy pace
- Thursday: 3-4 miles with intervals (e.g., 4 x 1-minute fast, 2-minute recovery)
- Friday: 3-4 miles easy pace
- Saturday: Long run starting at 6 miles, increasing by 1 mile each week (6, 7, 8, 9 miles)
- Sunday: 2-3 miles recovery or cross-training
Weeks 5-8: Increasing Endurance
- Tuesday: 4-5 miles easy pace
- Thursday: Speed workout (e.g., 5 x 800m at goal marathon pace with 400m recovery)
- Friday: 4-5 miles easy pace
- Saturday: Long run increasing by 1-2 miles each week (10, 11, 12, 13 miles)
- Sunday: 3-4 miles recovery or cross-training
Weeks 9-12: Peak Training
- Tuesday: 5-6 miles easy pace
- Thursday: Tempo run (e.g., 1-mile warm-up, 4-6 miles at marathon pace, 1-mile cool-down)
- Friday: 5-6 miles easy pace
- Saturday: Long run increasing to 16-20 miles (14, 16, 18, 20 miles)
- Sunday: 4-5 miles recovery or cross-training
Weeks 13-16: Tapering
- Tuesday: 4-5 miles easy pace
- Thursday: Shorter speed or tempo workout (e.g., 3 x 1-mile at marathon pace)
- Friday: 4-5 miles easy pace
- Saturday: Gradually reduce long run distance (12, 10, 8, 6 miles)
- Sunday: 3-4 miles recovery or cross-training
Race Week
- Monday-Wednesday: Short, easy runs (3-4 miles).
- Thursday: 2-3 miles with a few strides.
- Friday: Rest or very light activity.
- Saturday: 2-3 miles easy.
- Sunday: Race day! Start slow, stick to your pace, and enjoy the experience.
Final Preparations
As you approach the final weeks of your training, focus on preparing your body for the demands of the marathon.
Make sure to taper your training to allow your body to rest and recover before the big day.
You can also visualize yourself crossing the finish line. It is important to remind yourself of all the hard work you’ve put in to get to this point.
Remember to stick to your marathon training schedule and do not try anything new.
If you have consistently followed your plan for the last few months, you will be well prepared for this starting line.
Good luck with your marathon training! If you want a personalized marathon training plan or are looking for advice from a fellow runner who knows the struggle, feel free to contact me.
