The marathon is the ultimate test of endurance running. At 26.2 miles, it demands months of dedicated preparation, strategic training, and mental fortitude. Whether you're attempting your first marathon or chasing a new personal best, this comprehensive guide provides proven training plans and strategies to get you to the finish line strong.
Getting Started: The Marathon Journey
A marathon isn't just a race—it's a journey that will test your limits and reward your dedication. Proper preparation takes 4-6 months, transforming not just your body but your understanding of what you're capable of achieving.
What Marathon Training Develops
- • Aerobic capacity: Ability to sustain effort for 3-6 hours
- • Fat oxidation: Burning fat as primary fuel
- • Glycogen storage: Larger fuel tanks in muscles
- • Muscular endurance: Legs that don't quit at mile 20
- • Mental toughness: Pushing through when your body wants to stop
- • Race execution: Pacing, fueling, and strategic decision-making
Prerequisites: Are You Ready?
Minimum Requirements to Start Marathon Training
- • Running consistently for 6+ months
- • Currently running 15-20+ miles per week
- • Completed at least one half marathon (recommended)
- • Can run 6-8 miles comfortably
- • No current injuries or chronic pain
- • Medical clearance if over 40 or with health conditions
If you haven't run a half marathon, consider completing one first. The half marathon distance teaches pacing and fueling fundamentals that are essential for marathon success.
Marathon Training Phases
| Phase | Weeks | Focus |
|---|---|---|
| Base Building | 1-4 | Establish mileage, easy running, build routine |
| Build Phase 1 | 5-8 | Increase long runs, introduce tempo work |
| Build Phase 2 | 9-12 | Peak mileage, marathon pace work, longest runs |
| Taper | 13-16 | Reduce volume, maintain intensity, rest and recover |
Marathon Workout Types
Easy Runs (60-70% of training)
60-90 sec/mile slower than marathon pace. Conversational. Builds aerobic base without fatigue.
Long Runs (20-25% of training)
Your most important workout. Builds endurance, fat burning, and mental toughness for race day.
Tempo Runs
20-40 minutes at "comfortably hard" pace (about half marathon pace). Improves lactate threshold.
Marathon Pace Runs
Segments at goal race pace within long runs. Teaches pacing and builds race-specific fitness.
Beginner 16-Week Marathon Plan
For first-time marathoners who can currently run 15-20 miles per week and have completed at least a half marathon. Goal: Finish strong. Peak mileage: 35-40 miles/week.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| 1 | Rest | 4 | 5 | 4 | Rest | 8 LR | Rest | 21 |
| 2 | Rest | 4 | 6 | 4 | Rest | 10 LR | Rest | 24 |
| 3 | Rest | 5 | 6 | 5 | Rest | 12 LR | Rest | 28 |
| 4 | Rest | 4 | 5 | 4 | Rest | 8 LR | Rest | 21 ↓ |
| 5 | Rest | 5 | 7 T | 5 | Rest | 13 LR | Rest | 30 |
| 6 | Rest | 5 | 7 T | 5 | Rest | 14 LR | Rest | 31 |
| 7 | Rest | 5 | 8 T | 5 | Rest | 16 LR | Rest | 34 |
| 8 | Rest | 4 | 6 | 4 | Rest | 10 LR | Rest | 24 ↓ |
| 9 | Rest | 6 | 8 MP | 5 | Rest | 18 LR | Rest | 37 |
| 10 | Rest | 6 | 8 T | 6 | Rest | 14 LR | Rest | 34 |
| 11 | Rest | 6 | 9 MP | 6 | Rest | 20 LR | Rest | 41 |
| 12 | Rest | 5 | 6 | 5 | Rest | 12 LR | Rest | 28 ↓ |
| 13 | Rest | 6 | 8 MP | 5 | Rest | 20 LR | Rest | 39 |
| 14 | Rest | 5 | 6 MP | 4 | Rest | 12 LR | Rest | 27 Taper |
| 15 | Rest | 4 | 5 MP | 3 | Rest | 8 LR | Rest | 20 Taper |
| 16 | Rest | 3 | 3+str | Rest | 2 | Rest | RACE! | ~34 |
Key: LR = Long Run, T = Tempo (include 15-20 min @ tempo pace), MP = Marathon Pace segments, ↓ = Recovery week, str = strides
Intermediate Plan Overview
For runners with marathon experience targeting sub-4:00 or PR improvement. Peaks at 45-55 miles/week.
Intermediate Plan Features
- • 5-6 running days per week
- • Two quality sessions weekly (tempo + long run with MP segments)
- • Long runs up to 22 miles with 8-12 miles at marathon pace
- • Weekly mileage progression with cutback weeks
- • Optional interval sessions for speed development
Advanced Plan Overview
For experienced marathoners targeting sub-3:00 or Boston qualification. Peaks at 55-70+ miles/week.
Advanced Plan Features
- • 6-7 running days per week
- • Three quality sessions (tempo, intervals, marathon pace long run)
- • Long runs to 23-24 miles with progression elements
- • Double run days for higher mileage without fatigue
- • Tune-up races (half marathon 4-6 weeks before)
Long Run Strategy
The long run is the most important workout in marathon training. It builds the endurance and mental toughness required for 26.2 miles.
Easy Long Runs
- • 60-90 sec/mile slower than marathon pace
- • Build aerobic endurance and fat burning
- • Use for early training and recovery weeks
- • Focus on time on feet, not pace
Marathon Pace Long Runs
- • Include 6-12 miles at goal pace
- • Practice race-day fueling
- • Build confidence in pacing
- • Use in build phase (weeks 9-13)
Long Run Progression
Build your longest run to 20-22 miles over the training cycle. Don't exceed 22 miles—the fatigue cost outweighs the benefit. Your final 20-miler should be 2-3 weeks before race day.
Marathon Nutrition
Daily Training
- • Adequate carbs (3-5g/kg/day)
- • Protein for recovery (1.4-1.8g/kg)
- • Stay hydrated throughout
- • Don't diet during peak training
Race Week
- • Carb load 2-3 days before
- • Increase to 7-10g carbs/kg
- • Reduce fiber 48 hours out
- • Familiar foods only
During Race
- • 30-60g carbs/hour after mile 4-5
- • Gel every 45-60 minutes
- • Water at every aid station
- • Practice in training!
The Marathon Taper
The taper allows your body to fully recover and store maximum glycogen for race day. Most plans use a 2-3 week taper.
Taper Guidelines
- • 3 weeks out: Reduce mileage 20-25%, last 20-miler
- • 2 weeks out: Reduce 40-50%, maintain some intensity
- • Race week: Very light running, lots of rest
- • Key: Cut volume, maintain intensity of short efforts
Taper madness is real: You may feel sluggish, anxious, or doubt your training. This is completely normal. Trust the process—your fitness is locked in. The energy will be there on race day.
Race Day Execution
Mile-by-Mile Strategy
Marathon Pace Chart
| Finish Time | Pace/Mile | Half Split | Mile 20 |
|---|---|---|---|
| 3:00:00 | 6:52 | 1:30:00 | 2:17:20 |
| 3:30:00 | 8:01 | 1:45:00 | 2:40:20 |
| 4:00:00 | 9:09 | 2:00:00 | 3:03:00 |
| 4:30:00 | 10:18 | 2:15:00 | 3:26:00 |
| 5:00:00 | 11:27 | 2:30:00 | 3:49:00 |
Common Marathon Mistakes
1. Going Out Too Fast
The #1 cause of marathon suffering. Every second too fast in the first half costs 2-3 seconds in the second half. Be patient.
2. Inadequate Long Run Training
Your legs need to know what 20+ miles feels like. Skipping long runs leaves you unprepared for the wall.
3. New Gear/Nutrition on Race Day
Never wear untested shoes, try new gels, or change your routine. Race in exactly what you've trained in.
4. Ignoring the Taper
More training in the final weeks doesn't help—it hurts. Trust your training and rest.
5. Insufficient Fueling
You can't run a marathon on breakfast alone. Practice and execute a fueling strategy.
Frequently Asked Questions
How long should I train for a marathon?
Most marathon training plans are 16-20 weeks. Beginners should allow 18-20 weeks, intermediate runners 16-18 weeks, and experienced marathoners 12-16 weeks. You should have a running base of at least 15-20 miles per week before starting.
How many miles per week for marathon training?
Beginner plans peak around 35-40 miles per week, intermediate plans at 45-55 miles, and advanced plans at 55-70+ miles. Build gradually with no more than 10% increase per week and include cutback weeks every 3-4 weeks.
What is a good first marathon time?
For first-time marathoners, finishing is the primary goal. Average first marathon times are 4:30-5:00 for many runners. Sub-4:00 (9:09/mile) is a common goal for prepared beginners, while sub-3:30 requires dedicated training.
How long should my longest run be before a marathon?
Most plans build to a longest run of 20-22 miles, done 2-3 weeks before race day. Some coaches recommend 18-20 miles to reduce injury risk. Time on feet (3+ hours) matters more than exact distance for beginners.
What should I eat during a marathon?
Aim for 30-60 grams of carbohydrates per hour after the first hour. This typically means a gel every 45 minutes to an hour, plus sports drink at aid stations. Practice your nutrition strategy during long training runs.