16 Week Marathon Training Plan
Photos by Marques Jackson Photography. Running in Coney Island.
By Marnie Kunz, USATF- RRCA-certified running coach, NASM-certified trainer
If you’re looking for a 16 week marathon training plan, you’ve come to the right place. I coach many runners for the NYC Marathon, London Marathon, and other marathons, and 16 weeks is the most common training schedule. You can follow this training plan if you can already run at least 5 miles. This training program is ideal for beginners to intermediate level runners. Whether you’re running your first marathon or your tenth one, this plan will help you cross the finish line in 16 weeks.
You can download the free 16-week training plan PDF. If you want a personalized program to help you meet your specific speed goals or schedule, check out our Customized Marathon Training Plan, which is also 16 weeks.
How Long Do I Need to Train for a Marathon?
The exact time you need to train for your marathon depends on your fitness level, current running miles, and your marathon date. If you can run 5 miles and are a beginner to intermediate-level runner, you can use this 16-week marathon training plan.
If you need more time to build up to running 5 miles, check out our beginners’ training plans for 5Ks and 10Ks in the Runstreet Training Center.
This 16 week marathon training plan will take you from running 5 miles up to 20 miles. The program builds miles gradually to help prepare you to run 26.2 miles. The program has a weekly long run, regular, relaxed pace base runs and some speed workouts.
Training Principles in the Plan
Training with people can help you stay on track with your runs.
Our 16 week marathon training plan includes the following types of workouts:
Base Runs
Base runs - often called easy runs - are relaxed pace runs that you can do while keeping up a conversation. These runs will be the most common in your 16 week marathon training plan. Base runs help build your aerobic fitness and endurance and prepare your body for more demanding workouts.
Long Runs
Long runs are the staple of any marathon training program. These are your most essential runs for building endurance. For your long run pace, you should go at a very relaxed pace, slightly slower than your base run pace. Your long runs build gradually over the course of the 16 week marathon training plan. They will culminate in a 20-mile long run three weeks before your marathon.
Once you start logging long runs that are over an hour long, you will need to take running fuel to help replenish depleted glycogen stores in your body (which your body needs for energy). During your training, experiment with different fuel types - gels, gus, and chews - until you find the best running fuel for your digestion and energy levels.
Check out these Long Run Tips for strategies to help you master your long runs.
Hills
You will encounter some hills on almost any marathon course. It’s crucial to train for hills by adding some hills to your training runs. The 16 week marathon training program includes some base run days with hills.
Aim to do at least 6 X 30-seconds or 3 X 1-minute bursts running up hills on your hill training days. Hills will strengthen your legs, improve your running form, and prepare you to tackle inclines on the race course.
See our post on Hill Workouts for more specific hill workouts and guidelines.
Speed Workouts
Speed workouts will help you run a faster marathon. These workouts add intensity to your regular training runs. The plan includes tempo runs to help you work on your speed and pacing.
Tempo runs help improve your body’s oxygen efficiency and Vo2 max. Your tempo pace should feel “comfortably hard” or about 80 percent effort level. You should be able to maintain this pace for up to an hour.
This program's tempo pace should be 30 seconds slower per mile than your 10K race pace. So if your 10K pace is 9:00-minute miles, for instance, your marathon tempo runs should be at 9:30 mile pace. For beginners, you can do the designated tempo runs at your goal marathon pace.
For intermediate runners, you can also do intervals for extra speed training. Interval training includes bursts of faster running followed by recovery running at a relaxed, conversational pace. Check out How to Do Yasso 800s for an excellent marathon interval workout to help you hit your target marathon pace on race day.
Strength Training
In addition to being a running coach, I am also a certified personal trainer. Learning about strength training has helped me see the many benefits for runners. According to the National Academy of Sports Medicine, strength training can help improve your running form, lower your risk of injuries, and make you a faster runner.
I added two days per week of strength training to your 16 week marathon training plan for all these benefits. You can do bodyweight exercises or weightlifting with dumbbells, machines, or free weights and train in the gym or at home. Do two sets of 10 to 12 reps for each exercise.
Check out our dedicated section on Strength Training for more information, workouts, and tips on how to fit strength training into your running program.
Cross Training
Cross training is a great way to maintain and improve your fitness level while giving your body a break from running. Cross training also helps strengthen muscles that don't get worked from running. I recommend doing one cross training day a week for active recovery. You can try cycling, yoga, spinning, aqua jogging, walking, swimming, or using an elliptical machine to cross train.
Related Post: Cross Training Guide for Runners
Walking is a free, accessible exercise you can do to give your body a break from running while keeping your cardiovascular fitness level high. You can set a daily step goal to stay on track with your walking.
Related Post: Recommended Steps Per Day By Age: A Complete Guide
Nutrition
Eating a nutrient-rich diet is crucial to keep your body running during marathon training. Opt for plenty of complex carbs, lean proteins, and fresh fruits and vegetables. Cutting back on highly processed foods and choosing more fresh foods will help your body get the vitamins and minerals it needs to function well.
Related Post: When and What to Eat Before Running
Hydration is also essential for marathon training. Staying hydrated helps your muscles recover from tough workouts and longer runs. Bring hydration on your long runs and any workouts in hot weather. In general, a good rule of thumb is to have one or two sips of water for every mile you run.
Related Post: Running Hydration Guide from a Run Coach
Tapering
The last three weeks of the 16 week marathon training plan include tapering, which means reducing your miles as you prepare your body to peak for the marathon. Your most intense training week will be the first week of your fourth month, and after that, your taper begins.
The final week before the marathon includes shorter runs and more rest time so your body is ready to conquer the marathon when you get to the start line.
16 Week Marathon Training Plan for Beginners to Intermediate Runners
Week 1
Day 1: Base run - 4 miles
Day 2: Base run - 3 miles + strength training
Day 3: Rest
Day 4: Base run - 4 miles + strength training
Day 5: Base run - 4 miles
Day 6: Long run - 6 miles
Day 7: Rest
Week 2
Day 1: Base run - 4 miles
Day 2: Base run - 3 miles + strength training
Day 3: Rest
Day 4: Base run - 4 miles + strength training
Day 5: Base run - 4 miles
Day 6: Long run - 8 miles
Day 7: Rest
Week 3
Use this checklist for your marathon training.
Day 1: Base run - 4 miles
Day 2: Base run - 3 miles + strength training
Day 3: Rest
Day 4: Base run - 4 miles with Hills + strength training
Day 5: Base run - 4 miles
Day 6: Long run - 10 miles
Day 7: Rest
Week 4
Day 1: Base run - 5 miles
Day 2: Base run - 3 miles + strength training
Day 3: Rest
Day 4: Base run - 4 miles with Hills + strength training
Day 5: Base run - 4 miles
Day 6: Long run - 8 miles
Day 7: Rest
Week 5
Day 1: Base run - 5 miles
Day 2: Tempo run - 1 mile warm up + 3 miles tempo run. Cool down and stretch. Strength training.
Day 3: Rest
Day 4: Base run - 4 miles with Hills + strength training
Day 5: Base run - 4 miles
Day 6: Long run - 12 miles
Day 7: Rest
Week 6
Day 1: Base run - 5 miles
Day 2: Tempo run - 1 mile warm up + 3 miles tempo run. Cool down and stretch. Strength training.
Day 3: Rest
Day 4: Base run - 4 miles with Hills + strength training
Day 5: Base run - 4 miles
Day 6: Long run - 14 miles
Day 7: Rest
Week 7
Day 1: Base run - 5 miles
Day 2: Tempo run - 1 mile warm up + 3 miles tempo run. Cool down and stretch. Strength training.
Day 3: Rest
Day 4: Base run - 4 miles + strength training
Day 5: Base run - 4 miles
Day 6: Long run - 15 miles
Day 7: Rest
Week 8
Day 1: Base run - 4 miles
Day 2: Tempo run - 1 mile warm up + 4 miles tempo run. Cool down and stretch. Strength training.
Day 3: Rest
Day 4: Day 4: Base run - 4 miles with Hills + strength training
Day 5: Base run - 4 miles
Day 6: Long run - 10 miles
Day 7: Rest
Week 9
There are many low-impact cross training exercises for runners.
Day 1: Base run - 5 miles
Day 2: Tempo run - 1 mile warm up + 4 miles tempo run. Cool down and stretch. Strength training.
Day 3: Rest
Day 4: Base run - 4 miles + strength training
Day 5: Base run - 4 miles
Day 6: Long run - 16 miles
Day 7: Rest
Week 10
Day 1: Base run - 4 miles
Day 2: Tempo run - 1 mile warm up + 5 miles tempo run. Cool down and stretch. Strength training.
Day 3: Rest
Day 4: Day 4: Base run - 4 miles with Hills + strength training
Day 5: Base run - 4 miles
Day 6: Long run - 17 miles
Day 7: Rest
Week 11
Yasso 800s offer an excellent speed workout.
Day 1: Base run - 5 miles
Day 2: Tempo run - 1 mile warm up + 5 miles tempo run. Cool down and stretch. Strength training.
Day 3: Rest
Day 4: Base run - 4 miles with Hills + strength training
Day 5: Base run - 4 miles
Day 6: Long run - 18 miles
Day 7: Rest
Week 12
Day 1: Base run - 5 miles
Day 2: Tempo run - 1 mile warm up + 5 miles tempo run. Cool down and stretch. Strength training.
Day 3: Rest
Day 4: Base run - 4 miles with Hills + strength training
Day 5: Base run - 4 miles
Day 6: Long run - 12 miles
Day 7: Rest
Week 13
Day 1: Base run - 4 miles
Day 2: Tempo run - 1 mile warm up + 4 miles tempo run. Cool down and stretch. Strength training.
Day 3: Rest
Day 4: Base run - 4 miles + strength training
Day 5: Base run - 4 miles
Day 6: Long run - 20 miles
Day 7: Rest
Week 14
Day 1: Base run - 4 miles
Day 2: Base run - 3 miles
Day 3: Rest
Day 4: Base run - 3 miles + strength training
Day 5: Base run - 4 miles
Day 6: Long run - 8 miles
Day 7: Rest
Week 15
Day 1: Base run - 5 miles
Day 2: Base run - 3 miles
Day 3: Rest
Day 4: Base run - 3 miles + strength training
Day 5: Base run - 4 miles
Day 6: Long run - 6 miles
Day 7: Rest
Week 16
Day 1: Base run - 3 miles
Day 2: Base run - 3 miles
Day 3: Rest
Day 4: Base run - 3 miles
Day 5: Rest
Day 6: Base run - 2 miles
Day 7: MARATHON DAY!! YOU GOT THIS!
Experienced runners may want more speed workouts and intensity. If you need a more customized or advanced training plan with more variety in speed workouts and specific pacing goals, or if you need a beginner’s training plan or a plan for another distance, head to the Runstreet Training Center so we can help you crush your running goals.
Check out our Marathon Training Guide for more details on fueling, what to wear, and how to prepare for your race day.
Happy running to you!😊
Related Posts: Marathon Pace Chart for All Levels, What to Eat Before a Long Run, How to Train for a Half Marathon
Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, a dog lover, an Akita mom, and the founder of Runstreet. She specializes in helping runners get faster and stronger and helping beginners elevate their fitness levels. She is based in Brooklyn, New York.
