Your Ultimate Marathon Training Plan

Whether you want to run your first marathon or your fastest, you've come to the right place.

By Doug Rennie

Sure, the 5-K is friendly, the 10-K classic, and the half-marathon a self-esteem pumping "long distance" race. But none of these has the cachet that is the marathon's alone. From the time you finish your first shorter race, the specter of the 26.2-mile Full Monty hovers in your mind. Something that one day you want to do. Have to do. Will do.

Why? Because, like Everest, the marathon is there. Because it gives the ordinary person an opportunity to do something extraordinary. And for those who have finished a marathon, and now want to race one, well, we're here for you, too.

So, ready to commit to your first finish or your fastest time? Good. Then read through our three runner profiles, figure out which of our plans fits you best, go to the matching 16-week schedule--and get going.

Schedule Tips

Beginner You've run 15 to 20 miles a week for at least six months, completed a 5-K or 10-K--perhaps even something longer. You can run five or six miles without collapsing afterward and want to gradually become a stronger runner able to finish your first marathon, in the words of Portland, Oregon, coach Bob Williams, "feeling good and excited to run another one in six months."

Your Plan Surprise, you're going to train just three to four days a week and gradually increase your weekly mileage from around 15 to 35-plus miles a week. The biggest key of all will be to gradually increase your mileage, especially that of your weekend long run. "The beginner needs to focus almost entirely on the long run," says Anaerobic Management coach Jon Sinclair (anaerobic.net), "but it's also good to throw in a little hillwork and some aerobic intervals on alternate weeks to bolster your stamina and to liven up your training." Lastly, we're going to have you running two low-key races to get the feel of competition before the big day.

Intermediate You regularly run 20 to 30 miles a week, and have done so for a year or more. You do a weekly long run of eight to 10 miles and have some experience with tempo runs or intervals. You've run 10-K races, probably finished a half-marathon, maybe even a full marathon. But now you have a specific marathon goal time in mind, and you want to do the training to make it a reality.

Your Plan "Long runs are the basis of marathon training, but at this level it's important to add some intensity to the program," says Sinclair. So, you'll gradually increase the length of the weekly long run to adapt your mind and body to the rigors of running nonstop for several hours. But running 18 to 20 miles at a time isn't all you need, so you'll supplement these runs with some higher-effort running twice weekly, including sustained tempo runs at your half-marathon race pace. These promote aerobic strength and efficiency and will help you find that groove you'd like to be in when you run a longer race, according to Sinclair. You'll also be doing a smattering of speedwork.

Advanced You're a running veteran, someone who's been at it for at least three or four years and logs 35 to 40 miles a week. You've regularly, if cyclically, included serious interval training in your regimen. You've raced them all from 5-K to the full marathon and now want to score that most prized runner's achievement: the PR, the absolute fastest 26.2 miles you're capable of.

Your Plan "You'll have to be willing to hit 50 miles a week," Sinclair says. "For an advanced marathon effort, inadequate miles just won't cut it." At this level, your goal is to learn how to maintain a strong, solid pace for several hours. So, along with the standard long runs, you're going to spend two days a week developing stamina at half-marathon, 10-K, and 5-K race pace. On Thursdays, you'll be served a marathon goal pace/tempo/cruise combo platter--an extended effort that develops focus, strength, and the capacity to hold a strong pace as fatigue sets in. "Long runs and mileage get you to the finish line," says Sinclair. "Intensity in your training will get you to the finish line faster."

5 Training Universals

Rest This means not merely no running. It means a day off, period. "Active recovery" is an oxymoron.

Repeat All of your non-race training weeks will be repeated. That is, weeks 1 & 2, 6 & 7, and so on, will be the same. This lets you make adaptations in pace and recovery based on your experience the first time around--an opportunity to master one cycle before moving on to the next, more rigorous one.

Go Soft In training, run on even grass or hard-packed dirt whenever possible to reduce impact.

Hydrate Wisely Drink the same carbo fluids in training that you will use in the marathon. No need to add stomach problems to the stress of race day.

Become Race Fit Short races (5- to 10-K) are terrific fitness boosters that let you run much faster than your marathon goal pace--an effort that you just cannot replicate in training, no matter how motivated you are. So all three schedules feature two races because, according to a recent study, race efforts can dramatically boost aerobic capacity and lactate threshold. This can only help your marathon performance. Beginner Plan

Week	M	T	W	T	F	S	S	Total
1*	Rest	4 miles, including 4:00 TUT	Rest	1-hour run	Rest	4 miles	6 miles	15-16 miles
2	Rest	4 miles, including 4:00 TUT	Rest	1-hour run	Rest	4 miles	7 miles	15-16 miles
3	Rest	4 miles, including 5:00 TUT	Rest	6 miles	Rest	Rest	8 miles	18-19 miles
4	Rest	4 miles, including 5:00 TUT	Rest	6 miles	Rest	Rest	9 miles	18-19 miles
5	Rest	4 miles, including 3x2:00 AI	Rest	4 miles	Rest	5-K race	6-8 miles	19-21 miles
6	Rest	5 miles, including 6:00 TUT	Rest	7 miles	Rest	Rest	10 miles	22-24 miles
7	Rest	5 miles, including 6:00 TUT	Rest	7 miles	Rest	Rest	12 miles	22-24 miles
8	Rest	5 miles, including 7:00 TUT	Rest	8 miles	Rest	Rest	12 miles	25-27 miles
9	Rest	5 miles, including 7:00UTUT	Rest	8 miles	Rest	Rest	14miles	25-27 miles
10	Rest	5 miles, including 3x3:00 AI	Rest	4 miles	Rest	10-K race	5 miles	24 miles
11	Rest	5 miles, including 8:00 TUT	Rest	9 miles	Rest	Rest	16 miles	30-32 miles
12	Rest	5 miles, including 8:00 TUT	Rest	9 miles	Rest	Rest	18 miles	30-32 miles
13	Rest	5 miles, including 9:00 TUT	Rest	10 miles	Rest	4 miles	20 miles	39 miles
14	Rest	5 miles, including 9:00 TUT	Rest	10 miles	Rest	4 miles	10 miles	29 miles
15	Rest	3 miles, including 3X3:00 AI	Rest	5 miles	Rest	3 miles, including 3x2:00 AI	5 miles	16 miles
16	Rest	3 miles, Including 3x2:00 AI	Rest	3-mile jog	Rest	2-mile jog	Marathon

Definitions

Aerobic Intervals (AI): Timed repetitions (of 2:00 to 3:00 minutes) slightly faster than your normal training pace--enough to make you breathe harder, but still not go anaerobic (panting, gasping, verge-of-out-of-breath). Jog slowly after each repetition until you are refreshed enough to run the next.

Total Uphill Time (TUT): The total number of minutes you spend running semivigorously up inclines--could be repeats up the same hill or total uphill time over a hilly loop.

Easy Runs: mean totally comfortable and controlled. If you're running with someone else, you should be able to converse easily. You'll likely feel as if you could go faster. Don't. Here's some incentive to take it easy: You'll still burn about 100 calories for every mile that you run.

Long Runs: are any steady run at or longer than race distance designed to enhance endurance, which enables you to run longer and longer and feel strong doing it. A great long-run tip: Find a weekly training partner for this one. You'll have time to talk about anything that comes up.

Speedwork: means bursts of running shorter than race distance, some at your race goal pace, some faster. This improves cardiac strength, biomechanical efficiency, running economy, and the psychological toughness that racing demands.

Race Day Rules: Run slower than you feel like you should be running over the first 12-13 miles. Look around, chat a bit with those around you. And walk through the aid stations, drink fluids, take a little break, then slowly resume your running.


RELATED
Find a marathon with our online RaceFinder Tool.

Intermediate Plan

Week	M	T	W	T	F	S	S	Total
1	Rest	2 miles GP 2 miles T 2 miles GP	3 miles 4x100 S	1-hour run, including 4:00–5:00 TUT	Rest	4 miles	8 miles	29–33 miles
2	Rest	2 miles GP 2 miles T 2 miles GP	3 miles 4x100 S	1-hour run, including 4:00–5:00 TUT	Rest	4 miles	10 miles	29–33 miles
3	Rest	2 miles GP 4x1 mile T (1:00) 2 miles GP	3 miles 5x100 S	70-minute run, including 5:00–6:00 TUT	Rest	5 miles	12 miles	35–39 miles
4	Rest	2 miles GP 4x1 mile T (1:00) 2 miles GP	3 miles 5x100 S	70-minute run, including 5:00–6:00 TUT	Rest	5 miles	14 miles	35–39 miles
5	Rest	4x1,200 C	3 miles 4x100 S	4x800 SI	Rest	5-K race	10 miles	28–30 miles
6	Rest	2 miles GP 2x2 miles T 3 miles GP	3 miles 6x100 S	80-minute run, including 6:00–8:00 TUT	Rest	5 miles	15 miles	39–43 miles
7	Rest	2 miles GP 2x2 miles T 3 miles GP	3 miles 6x100 S	80-minute run, including 6:00–8:00 TUT	Rest	5 miles	16 miles	39–43 miles
8	Rest	2 miles GP 3x2 miles T (2:00) 3 miles GP	3 miles 6x100 S	4x1 mile	Rest	5 miles	16 miles	44–47 miles
9	Rest	2 miles GP 3x2 miles T (2:00) 3 miles GP	3 miles 6x100 S	4x1 mile	Rest	5 miles	17 miles	44–47 miles
10	Rest	1-hour run, including 2x1,200 C 2x400 SI	4 miles	4x800 S 6x100 S	Rest	10-K race	6-8 miles	32–34 miles
11	Rest	2 miles GP 4x2 miles T (2:00) 3 miles GP	3 miles 6x100 S	90-minute run, including 8:00–10:00 TUT	Rest	4 miles	18 miles	45–51 miles
12	Rest	2 miles GP 4x2 miles T (2:00) 3 miles GP	3 miles 6x100 S	90-minute run, including 8:00–10:00 TUT	Rest	4 miles	19 miles	45–51 miles
13	Rest	3x1 mile C 3x800 SI	3 miles 6x100 S	75-minute run, including 6:00–8:00 TUT	Rest	4 miles	20 miles	46 miles
14	Rest	3x1 mile C 3x 800 SI	3 miles 6x100 S	75-minute run, including 6:00–8:00 TUT	Rest	4 miles	13 miles	45 miles
15	Rest	2 miles GP 4 miles T	3 miles 6x100 S	1-hour run, including 6x400 SI	Rest	Rest	1-hour run	27–29 miles
16	Rest	4x400 SI	Rest	3 miles 6x100 S	Rest	2-mile jog	Marathon

Definitions

Goal Pace (GP): Your per-mile goal marathon pace.

Tempo Runs (T): For 11-minute Marathon Goal Pace (MGP) (4:48:25), run 10:28 (1 mile); for 10-minute MGP (4:22:12), run 9:31; for 9-minute MGP (3:55:58), run 8:34. Recovery is slow jogging for the number of minutes in parentheses.

Cruise Intervals (C): For 11-minute MGP, run 9:56 (1 mile), 7:49 (1,200); for 10-minute MGP, run 9:02 and 6:47; for 9-minute MGP, run 8:07 and 6:06. Recovery is half the distance of the repetition.

Speed Intervals (SI): For 11-minute MGP, run 4:52 (800), 2:26 (400); for 10-minute MGP, run 4:17, 2:08; for 9-minute MGP, run 3:50, 1:55. Recovery is equal distance (e.g., 400 jog for 400 repeats).

Total Uphill Time (TUT): The total number of minutes you spend running semi-vigorously up inclines-- repeats up the same hill or total uphill time over a hilly loop.

Warmup/Cooldown: Run 15 minutes easy followed by 4x100m strides before each Tuesday/Thursday session and 15 minutes easy at the end.

Strides (S): Gradual, smooth accelerations over 100 meters (straightaway on a track), running fast and controlled over the middle third--but NEVER SPRINTING--then just as gradually decelerating. Walk to full recovery after each.

Race Day Rules: "Go 10 to even 15 seconds per mile slower than your goal pace for the first 5-8 miles," counsels coach Bob Williams. You will see a big payoff later. When things start to get interesting, say at 18 to 20 miles, you'll have some gas in the tank.


RELATED
Find a marathon with our online RaceFinder Tool. Advanced Plan

Week	M	T	W	T	F	S	S	Total
1	Rest	4x1 mile C	4 miles 4x100 S	2 miles GP 2–3 miles T 2 miles GP	Rest	45–60 minutes easy	10 miles WH	34–40 miles
2	Rest	4x1 mile C	4 miles 4x100 S	2 miles GP 2–3 miles T 2 miles GP	Rest	45–60 minutes easy	11 miles FF	34–40miles
3	Rest	8–10 miles, including 6:00 TUT	4 miles 6x100 S	2 miles GP 4 miles T 2 miles GP	Rest	45–60 minutes easy	12 miles	38–44 miles
4	Rest	8–10 miles, including 6:00 TUT	4 miles 6x100 S	2 miles GP 4 miles T 2 miles GP	Rest	45–60 minutes easy	13 miles FF	38–44 miles
5	Rest	2x3 miles T	4 miles 6x100 S	4x800 SI 4x400 SI	Rest	5-K race	12 miles	34-36 miles
6	Rest	10 miles, including 8:00 TUT	4 miles 6x100 S	3 miles GP 3–4x800 C 3 miles T	Rest	45–60 minute easys	14 miles	40–50 miles
7	Rest	10 miles, including 8:00 TUT	4 miles 6x100 S	3 miles GP 3–4x800 C 3 miles T	Rest	45–60 minutes easy	16 miles FF	40–50 miles
8	Rest	2x1 mile C 4x800 SI 2x1 mile C	4 miles 6x100 S	3 miles GP 4–6x800 C 3 miles T	Rest	45–60 minutes easy	18 miles	47–53 miles
9	Rest	2x1 mile C 4x800 SI 2x1 mile C	4 miles 6x100 S	3 miles GP 4–6x800 C 3 miles T	Rest	45–60 minutes easy	20 miles	47–53 miles
10	Rest	2x4 miles T	4 miles 6x100 S	4x800 SI 4x400 SI	Rest	10-K race	10 miles	34–36 miles
11	Rest	10–12 miles, including 10:00 TUT	4 miles 6x100 S	3 miles GP 6–8x800 C 3 miles T	Rest	45–60 minutes easy	20 miles FF	51–55 miles
12	Rest	10–12 miles, including 10:00 TUT	4 miles 6x100 S	3 miles GP 6–8x800 C 3 miles T	Rest	45–60 minutes easy	22 miles	53–57 miles
13	Rest	8–10 miles, including 6:00 TUT	4 miles 6x100 S	4x1 mile C 2x800 SI	Rest	45–60 minutes easy	20 miles WH	43-47 miles
14	Rest	8–10 miles, including 6:00 TUT	4 miles 6x100 S	4x1 mile C 2x800 SI	Rest	45–60 minutes easy	13 miles FF	36-40 miles
15	Rest	4x400 SI 2x800 C 4x400 SI	4 miles 6x100 S	2 miles 2x800 C 2x400 SI	Rest	5 miles	60–75-minute run	34–37 miles
16	Rest	2 miles T 2x800 C 2x400 SI	3 miles easy 4x100 S	4x400 SI	Rest	3-mile jog	Marathon

Definitions

Goal Pace (GP): Your per-mile marathon goal pace

Tempo Runs (T): For 8:00 minute Marathon Goal Pace, (MGP) (3:29:45), run 7:38 (1 mile); for 7:00 MGP (3:03:32), run 6:39; for 6:00 MGP (2:37:19), run 5:43.

Cruise Intervals (C): For 8-minute MGP, run 7:14 (1 mile), 3:37 (800); for 7-minute MGP, run 6:19 and 3:09; for 6-minute MGP, run 5:25 and 2:43. Recovery is 2-3 minutes for mile repeats, 1-2 for 800s

Speed Intervals (SI): For 8-minute MGP, run 3:27 (800), 1:42 (400); for 7-minute MGP, run 2:59 and 1:30; for 6-minute MGP, do 2:36, 1:18. Recovery is 2-3 minutes for 800 repeats, 1-1 1-2 minutes for 400s.

Warmup/Cooldown: Run 15 minutes easy followed by 4x100m strides before each Tuesday/Thursday session, and 15 minutes easy at the end. Sunday Long Run adaptations: "FF" means "fast finish" (do tempo pace for the final 15 minutes of the run); "WH" means "with hills" (do part of your run over a hilly or undulating course).

Total Uphill Time (TUT): See Intermediate schedule. Strides (S): Gradual, smooth accelerations over 100 meters, running fast and controlled over the middle third--but NEVER SPRINTING--then just as gradually decelerating. Walk to full recovery after each.

Race Day Rules Start slowly, force yourself to hold back--run the first mile 15-20 seconds slower than goal pace. You know the drill. Moreover, "Have a goal time for each 5-mile split and hit it," advises coach Bob Williams. "This will ensure that you reach your finish goal time."