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

If you’re running a marathon that’s fast approaching, this 8-week marathon training plan will help you build on your fitness base and get through the finish line. As a running coach, I usually recommend that runners train for 12 to 16 weeks (our customized marathon training plan includes up to 16 weeks of training), but if you already have a fitness base, you may be able to swing 8 weeks of training. Especially with spring marathons, the winter months can slip away quickly and the next thing you know, your marathon is just two months away.

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Customized Marathon Training Plan - 16 Weeks

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Can I Train for a Marathon in 8 Weeks?

You may be wondering if you have enough time to train for a marathon. The answer depends on your fitness level and race date. If you only have 8 weeks until your race, you should already have a fitness base from running regularly. This base - called Stage I training according to the National Academy of Sports Medicine - means you have built up enough strength and aerobic endurance in steady-state effort runs to be able to progress to speed workouts and more challenging endurance runs (long runs for marathon training).

If you’ve run a marathon before and have been doing at least three base runs (relaxed-pace runs) a week for a minimum of six weeks, then you can proceed to follow this 8-week marathon training plan. If you've recently run a half marathon, you can follow this 8-week training plan to prepare for a marathon. Using the principle of progressive overload, this plan will build your endurance and speed to prepare to conquer the marathon.

If you are a beginning runner, you will need more time than an 8-week marathon training plan to prepare for your race - at least 16 weeks. Beginners training for a first marathon will need more than two months to train for the big race. Building a fitness base takes time and at least two months of regular base runs to boost your endurance and leg strength.

8-Week Marathon Training Plan

You can download our 8-week marathon training plan to get started with your two months of workouts. This training plan is for experienced runners. It has speed workouts which include tempo runs, interval workouts, and Yasso 800s (learn more about How to Do Yasso 800s.) The speed training will help you prepare your body to run at your goal marathon pace.

Speed Workouts

Here are some tips to help you get the most out of your speed workouts:

Download 8-Week Marathon Training Plan

Always warm up. Do a slow jog and some dynamic stretches to warm up before speedwork. This is especially important for short, fast-speed intervals.
Aim for a consistent pace when you do speed work, or get gradually faster. You do not want to start out too fast and then crash and burn in your intervals or tempo run. It’s better to start on the slower side to maintain the same pace throughout all of your intervals or tempo miles. If you feel good, you can always add more speed to finish your workout. Consistency in your speed workouts will help you make progress toward hitting your goal marathon time.
Cool down after each speed workout. Do some slow jogging and stretching. This will help with your workout recovery.
Take rest days, easy base run days, or cross training days following your speed workouts. This helps give your body time to recover and fully benefit from the speed training.

Long Runs

The 8-week marathon training plan also includes long runs. Long runs are the pillars of marathon training and are the most important workout to prepare you for running 26.2 miles. For your long runs, go at a relaxed pace, one at which you could keep up a conversation. Also, be sure to try different long-run fuels until you find one that works well for you for the marathon.

If you need a boost of motivation on your long runs, try creating a custom playlist to get you pumped up as you run. Training with a running buddy can also help a lot. Even if your running partner isn’t running as far as you, you can have them meet with you to complete the last miles of your long run for extra motivation.

Check out my 10 Long Run Tips from a Run Coach for more ways to get the most out of your long runs.

Base Runs

A base run is an easy run that you do at a relaxed, conversational pace. Base runs are the runs you’ll do most often in your training program. These runs fall on Tuesdays and Thursdays on the training plan. Aim for a 4 or 5 effort level out of 10 (with 10 being your hardest effort) for your base run days.

Rest Days

Rest is a crucial part of your marathon training program. Running long distances and doing speed workouts are taxing on your muscles and joints so taking at least one rest day a week is essential to give your body time to recover from the intensity of hard workouts. I scheduled rest days for Sundays on the training plan but you can take rest days on another day if it better suits your schedule. Just make sure you have at least one rest day per week when marathon training.

Nutrition

Eating a nutritious diet with a variety of fresh foods will help power your marathon training. Choose foods rich in complex carbs like whole grains, oats, lentils, potatoes, wheat bread, brown rice, and sweet potatoes to improve your running performance. Protein is also a key element of muscle recovery, so make sure you eat lean protein foods such as lentils, eggs, tofu, lean meats, and nuts. Reducing your intake of highly processed foods in favor of more fresh foods will help give you the energy your body needs to perform when you're doing high mileage workouts.

Marathon Must-Haves

When you’re following the 8-week marathon training plan, there are some running basics that will help you have the best experience possible. Here are the marathon must-haves:

Good running shoes. Shoes are your most important tool for running injury-free. Get custom fitted at your local running store or check out our guide to finding the best running shoes for help finding shoes that fit your needs and training.
Running fuel. For runs over an hour, you need running fuel to replenish your body's store of carbohydrates. Running fuel will help prevent you from having a crash in energy and aid in warding off cramps later in the marathon. Use fuel in your long runs while training so you know your stomach can digest the flavor and type of fuel you choose.
Hydration. Staying hydrated is vital to keep you running strong in a marathon. Use a hydration pack when you’re training to prevent dehydration (I love my CamelBak). I recommend Nuun tablets to add a boost of electrolytes to your hydration to help prevent cramping and exhaustion. You can also use your hydration in the marathon or stop at each hydration station in the race to fuel up. Just make sure you know what type of hydration options the marathon will have if you decide to rely on their stations.
Moisture-wicking clothing. Wearing moisture-wicking layers is important to stay comfortable and reduce chafing when you’re training and running a marathon. Dress for the weather with a moisture-wicking base layer. If it’s cold, also wear a moisture-wicking outer layer.
Recovery tools. These are optional but a foam roller can do wonders to help work out knots and muscle tightness after long runs and race day. A massage gun is another tool that can drastically cut down on your marathon and long-run recovery time. Check out our 10 Best Marathon Recovery Tips for more ways to help you recover after your big race.

Customized Marathon Training Plan

You can download your 8-week marathon training plan here. Check out our customized marathon training plan for a personalized plan that assesses your current fitness level and race goals. Whether you want to PR in the marathon or get a training plan that suits your exact workout schedule, I can create the best plan for you with the Runstreet customized marathon training plan.

Happy running to you, and may you crush your upcoming marathon! Tag @Runstreet on Instagram to share your workouts and get cheered on. And check out our Marathon Recovery Tips to help you bounce back quickly from your big race.

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.

8-Week Marathon Training Plan and Tips