By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

This 12 week marathon training plan will take you through three months of training to conquer a marathon. The marathon is the holy grail of distance running, and running 26.2 miles is an unforgettable experience. As a running coach, I’ve run the New York Marathon and coached many runners to run the NYC Marathon, Chicago Marathon, Boston Marathon, and more. I am sharing a free 12-week marathon training program to help intermediate runners train for a marathon in 12 weeks. Before beginning this program, you should be able to run at least 6 miles and be running regularly (4 to 5 days a week). For beginners who need to build up to running six miles, check out our other training plans in the Runstreet Shop for guidance. Our free Couch to 10K program will help you gradually increase your endurance to run 6.2 miles.

Going the Distance: Marathon Training FAQs

Before we get into the training plan, here are some answers to common questions about a 12 week marathon training plan.

How far is a marathon, and how long does it take to train?

A marathon is 26.2 miles (or 42.195 kilometers). Running a marathon takes anywhere from 3 to 5 hours for most runners.

Can you be marathon ready in 12 weeks?

How much time you need to train for a marathon depends on your fitness level and goals. Beginning runners usually need at least four months of training. If you’re a regular runner and already able to run at least 6 miles, this 12-week marathon training plan can get you through the finish line.

12-Week Marathon Training Plan for Intermediate Runners

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Can you get marathon fit in 3 months?

If you’re a regular runner, our 12 week marathon training PDF can help you go from running 6 miles to 26.2 to complete a marathon. If you’re just getting started running, you will need at least 16 weeks to train for a marathon. A half marathon is an excellent goal for beginners to build endurance.

Preparing for Marathon Training: Gear Essentials

Training for a marathon takes a lot of time and some essential gear. Check out this rundown of all the gear you’ll need to get marathon-ready.

Running Shoes

First, running shoes are your most crucial equipment to help you get in your weekly mileage and carry you through race day. If you don’t already have a well-fitted pair of running shoes, head to your local running store to get fitted. Try on different shoes to find the most comfortable pair.

Running Clothes

Moisture-wicking running clothes will keep you dry and comfortable on the run. Wear layers in cooler weather so you can peel off the top layer if you get too warm. A running hat, sunglasses, and sunscreen will also help you stay shielded from the elements.

Running Watch or Fitness Tracker

A GPS running watch or fitness tracker is the best way to measure your running mileage and pace. You can also download a free running app to track your workouts. A GPS tracker will make following our 12 week marathon training plan easier. A heart rate monitor is optional and will help you measure your heart rate if you want to do heart rate training.

Long Run Gear

To stay fueled and hydrated during long runs, you’ll need some extra items. A hydration backpack or water bottle lets you bring your water on long runs. Also, pack running fuel — energy chews, gu, or gel — for any runs over an hour in length. Each fuel has its own directions on how often and how much to take, so check the package for guidelines.

Nutrition

Eating enough nutrients sounds simple, but you’d be surprised at the amount of runners I’ve coached who aren’t eating enough. Many people have weight loss goals and are reluctant to eat enough calories. But healthy carbohydrates, lean protein, and other nutrients are essential to power your workouts. Opt for plenty of whole grains and protein from lentils, eggs, tofu, beans, or lean meats to help your muscles recover from tough training days. Also, include plenty of fresh fruits and veggies in your diet for a boost of vitamins and minerals to support your immune system stay strong during training.

12 Week Marathon Training Plan

Download our free 12 week marathon training plan for a 3-month marathon training PDF you can follow. The training program includes 4 days of running per week, suggested strength training and cross-training days, and rest days.

Warm Up

Dynamic stretching is a great way to warm up before runs, especially speed workouts. Some dynamic stretches like high knees, butt kicks, and A skips help activate your muscles for intense workouts.

Related Posts: Best Dynamic Stretches for Runners

Base Runs

Base runs are relaxed-pace runs that build your fitness and aerobic base. The 12 week marathon training plan includes several base runs. For these regular training runs, go at a conversational pace, no more than 50 percent effort level.

Long Runs

A weekly long run is a staple of any marathon training program. Your long runs will build your stamina and prepare your body for running the marathon. As the plan progresses, you’ll go longer distances for your weekly long runs. Do your long runs at a relaxed pace, at your base run pace, or slower.

Related Post: 10 Long Run Tips from a Run Coach

Speed Workouts

Speed training will help you hit your goal marathon pace and step up your training intensity. The 12-week marathon training plan includes tempo runs and interval workouts. Tempo runs are “comfortably hard” runs that you will do at your 10K race pace (or about 30 seconds per mile faster than your half marathon time). Tempo runs are sustained effort runs that range from 2 miles up to 6 or 7 miles at the most. These runs - also called threshold runs - improve your aerobic capacity so your body can perform well even when fatigued.

Interval training includes bursts of faster running and periods of slow jogging for active recovery. The training plan includes Yasso 800s, an interval workout that is especially helpful for marathon runners. Mile repeats are also beneficial to prepare your body for a faster marathon.

Cool Down

Your speed workouts include a cool-down jog and stretching to ease tight muscles and gradually allow your body to recover from intense effort levels.

Strength Training

Strength training is an essential part of any fitness program. Strength workouts will help you run more efficiently and prevent running injuries. The Physical Activity Guidelines for Americans recommends at least two days of weekly strength training for optimal health benefits.

In keeping with these guidelines, our 12 week marathon training plan includes two suggested days of strength training per week. I know marathon training can be time-consuming, but doing even two sessions of bodyweight exercises per week will help you a lot as a runner.

Check out our articles on How to Balance Running and Weightlifting and Home Workout Exercises and Tips for more strength training resources.

Cross Training

The marathon training program also includes suggested cross training days. Cross training is basically any exercise that isn’t running. Cross training sessions give your body a break from running while maintaining your fitness level.

Excellent cross-training workouts for marathon runners include yoga, pilates, swimming, and cycling.

12-Week Marathon Training Schedule

Our 12-week marathon training PDF includes a suggested training schedule. However, we know that marathon training schedules can vary based on your lifestyle and availability, so feel free to rearrange workout days to suit your schedule.

Keep in mind that if you do an intense training day - such as a long run, speed workout, or heavy weightlifting - your body will need a recovery day the following day. If you do hard days on Mondays, for instance, on Tuesdays, you can take a rest day or do a light recovery run or cross-training session. Similarly, if you do a long run on Sundays, take a rest day on Mondays.

The training schedule also includes a taper, which means you’ll have shorter workouts in the final weeks before the marathon. This prepares your body to hit peak performance on race day.

Marathon Training Tips from a Run Coach

Build your training gradually. If you have not been running regularly, do a few weeks of base runs to prepare for this training program.
Change your running shoes regularly. Running in worn shoes can be as bad as poorly fitted ones and is a recipe for injury. Change your shoes every 300 to 500 miles or when they start to feel flat on your runs.
If you have lingering aches and pains, take an extra day off. Rest days are essential to allow your body to recover from training. They can prevent injuries, keeping you in the game for the long term.
For a motivational boost, run with others. Join a local running group or run with a friend or family member. Even if your running partner doesn’t do long runs with you, they can meet you and complete the final miles of your long runs together for extra support.
Running long distances takes patience and persistence. Don’t expect immediate results, but keep pursuing your workouts consistently, and you will see progress in time for your marathon.
Make a running playlist to keep you motivated on long runs. Some runners like to listen to audiobooks or podcasts on long runs.

Hitting Your Marathon Goals

This 12-week marathon training plan can increase your endurance and speed and prepare you to run a marathon in 3 months. If you need more personalized training programs with suggested training paces to suit your fitness level and marathon goal pace, check out our Customized Marathon Training Program. This professionally-designed program offers the highest level of training and support to help you crush your running goals.

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

12 Week Marathon Training Plan for Intermediate Runners