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

If you need a marathon training schedule, this guide includes free marathon training plans for different running levels. As a NYC running coach, I have created running plans for thousands of runners, including many NYC Marathon runners. Whether you are a new marathon runner or are going after a marathon PR, I have a plan for you. If you want a completely personalized marathon training plan, visit the Runstreet Training Center and check out my Customized Marathon Training Plan for one-on-one attention and a marathon training plan designed just for you.

16-Week Marathon Training Plan for Beginners to Intermediate Runners

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The Basics: How Far Is a Marathon?

A marathon is a hallmark distance of running. A marathon is 26.2 miles or 42.195 kilometers. Training for a marathon requires lots of preparation to build your endurance to be able to run 26.2 miles. A typical marathon training schedule is between 12 weeks and 16 weeks, with most runners training for at least 12 weeks (3 months) to get to race day in good shape.

Marathon Training Guide

Whether you’re training for your first race or the Boston Marathon, there are some essential ingredients for any marathon training plan. This overview explains the main parts of marathon training and includes free marathon training plans for different levels and schedules.

Base Runs

Base runs are the foundation for any marathon training schedule. These runs will be your most common workout and are relaxed pace runs that improve your general fitness. When you do base runs, you should be able to keep up a conversation and your effort will feel like a 4 or 5 (out of 10) on the Rating of Perceived Exertion scale.

Long Runs

Long runs are a crucial part of endurance training that will prepare you for marathon day. Marathon training plans usually include one long run per week to build your stamina. You will gradually increase your long run mileage and may do some benchmark workouts along the way, such as a half marathon.

Your marathon training schedule will depend on your work and life schedule. Most people do their long runs on Saturdays or Sundays when they have time off work to dedicate to running and recovery. However, you can change your training schedule to fit your needs. Ideally, you’ll be able to do your long runs on a day when you’re not working or doing anything demanding.

Related Post: 10 Long Run Tips from a Run Coach

Speed Workouts

Any intermediate or advanced marathon training program will include speed training. If you have a marathon time goal, such as running a sub 4-hour marathon, then you will need to do speed workouts to improve your race pace. Speed workouts will help you reach your marathon goal time on race day.

On the other hand, novice and new runners usually don’t need to do speed training as your focus should be on building your endurance and completing your first marathon. If you are just starting speed workouts, a fartlek run is a great choice for your first speed run. Fartleks - Swedish for “speed play” - are short bursts of speed peppered into a regular-paced base run.

Tempo runs are one of the best ways to train for your marathon goal pace. A tempo run is a speed workout that is at a “comfortably hard” pace for a sustained period of time. Your tempo run pace should be similar to your 10K race pace, at a speed that you could maintain for up to an hour. If you need help determining your marathon goal pace, check out our Marathon Pace Chart for All Levels.

Another form of speed training is interval workouts. Interval training involves periods of running fast followed by slow recovery running. Some of the best interval workouts for marathon runners involve longer speed intervals, such as mile repeats and 800-meter intervals.

Related Post: How to Do Yasso 800s

Cross Training

Cross-training gives your body a break from running, allowing your muscles to recover from the repetition of marathon training. Cross training includes a variety of workouts that are basically any form of exercise other than running. Some excellent cross training workouts for marathon runners include low-impact exercises such as yoga, walking, pilates, cycling, and swimming.

Most marathon training schedules include one day a week of cross training workouts. Strength training is a form of cross training that is also crucial for marathon runners.

Strength Training

12-Week Marathon Training Plan for Intermediate Runners

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Strength training improves your muscle power and strength and can help you run more efficiently. I know marathon training can take up a lot of time, but I recommend doing two strength training sessions per week to help reduce your risk of injuries and run better.

If you’re starting out with strength training, you can do bodyweight exercises. Start with 10 reps of each exercise and do two to three sets. Here is a sample strength training program for marathon runners:

Planks - 30 seconds
Side planks - 20 seconds
Push-ups - 10 reps
Squats - 10 reps
Side lunges - 10 reps
Seated dips - 10 reps

Do the whole circuit two to three times for a full-body strength training workout.

Rest

Rest days will be a staple part of your marathon training schedule. Your plan should have complete rest days and some recovery runs. Rest and recovery time allows your body to heal from intense training.

Sometimes runners don’t want to take rest days, but this overtraining often leads to injuries and burnout. Take your prescribed rest days and consider them part of your training, as they’ll help you become a stronger runner.

Related Post: 10 Muscle Recovery Tips

Marathon Fueling

Nutrition

Good nutrition and running fuel are some of the most important parts of running well. According to Johns Hopkins Medicine, runners should get 60 to 70 percent of their calories from carbohydrates, with lean protein and healthy fats accounting for 15 to 20 percent of the remaining calories.

Opt for minimally processed foods as much as you can for the best nutrition, with complex carbs like sweet potatoes, brown rice, quinoa, oatmeal, and whole grain bread. Carbs give your body energy for runs so you can stay strong as you train for your marathon. When you eat carbs, your body stores them as glycogen for energy sources.

Long Run Fuel

Whenever you run for more than an hour, you’ll need to start taking running fuel. You can power your long runs with running gels, chews, gus, or other foods. Your body will use up all its glycogen stores after about 70 minutes of running, so taking fuel gives you a source of energy for long runs.

Experiment with different long run fuels when you’re training until you find the one that works best for you, and you can use it on marathon day. Everyone has different tastes and digestive preferences, so try different options that appeal to you to find what works well.

Related Post: What to Eat Before a Long Run

Hydration

Staying hydrated will help you run well and prevent cramps and other issues. Bring water and electrolytes or a sports drink on your long runs and any training runs in the heat to stay hydrated. You can use a hydration pack, fueling belt, or handheld water bottle to stay hydrated and replenish your electrolytes during your long runs.

Customized Marathon Training Plan - 16 Weeks

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Marathon Training Schedule

Deciding on your marathon training schedule will depend on several factors, including your fitness level, your race date, and your goals. If you’re training for a fall marathon in September, October, or November, you’ll need to train throughout the summer. The amount of weeks of the plan that you’ll need will also depend on your current running abilities. If you’re going to be running your first marathon, for example, you’ll want a longer training plan - such as 16 weeks - to prepare your body and mind for marathon day.

Here are some different marathon training plans that I offer to help runners of a variety of abilities:

16-Week Marathon Training Schedule for Beginners and Intermediate Runners

If you’re a new marathon runner, check out my free 16-Week Marathon Training Plan. The program will gradually build your fitness base and endurance to prepare for race day. The marathon training schedule includes base runs, long runs, and strength training. For more advanced runners, there are also speed workouts, with tempo runs to help you hit your goal marathon pace.

12-Week Marathon Training Schedule for Intermediate Runners

If you have a goal race pace, such as a sub 3-hour marathon, then this free 12-Week Marathon Training Plan will prepare you for race day in 3 months. You should be able to run 6 miles consecutively before following this training program. The plan includes base runs, long runs, speed workouts, and suggested strength training workouts.

Customized Marathon Training Plan

If you want a fully personalized marathon training plan, check out the Runstreet Customized Marathon Training Plan. For this personalized marathon training program, you have a dedicated running coach and trainer (me!) at your service to answer questions and create a customized training plan suited to your exact schedule, fitness level, and race. For this plan, I add things like hill workouts, nutrition tips, and speed workouts that are tailored to your specific needs and goals.

Marathon Training Tips from a Run Coach

Here are some marathon training tips to help you slay your big race and train smart:

Track your runs. Use a running app, smartwatch, or fitness tracker to track your workouts. This will give you feedback and insights on your training and allow you to see your progress.
Train with others. Join a running group or enlist a friend or family member to run with you. Running with people will give you a boost of motivation and make your workouts more enjoyable.
If you miss a day, get back to your regular schedule the next day. Don’t beat yourself up if you fall off your training plan or miss a day. Simply get back to your regular marathon training schedule as soon as you can.
Keep your easy days easy. Many runners I coach want to push the pace and go faster on easy or recovery runs. Resist this urge and stick to your training plan so your body can recover from intense training days. If you push too hard on your easy days, you’ll end up injured or burned out.
Get enough sleep. Sleep is crucial to give your body the tools it needs to repair itself. Make sleep a priority to prevent injuries and illness, and run at your best.

Are you training for a marathon? Follow and tag @Runstreet on Instagram to share your workouts and get cheered on. If you need a training plan to help you have an amazing race, visit the Runstreet Training Center.

Happy running to you!

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY. She is the founder of Runstreet and Book of Dog.

Marathon Training Schedule for All Running Levels