Find Your Perfect Marathon Training Plan
Whether you’re aiming to finish your first marathon or set a new PR, the right training plan makes all the difference. Our science-backed programs adapt to your fitness level and schedule.
Training Plan Selector
| Level | Weekly Commitment | Key Focus |
|---|---|---|
| Beginner | 4-5 days | Building endurance safely |
| Intermediate | 5-6 days | Speed development |
| Advanced | 6-7 days | Race-specific conditioning |
| Time-Crunched | 3-4 days | High-intensity efficiency |
Essential Training Components
Base Building Phase
- Duration: 4-8 weeks
- Focus: Gradually increase mileage (10% weekly)
- Key Workouts: Easy-paced long runs + strength training
Speed Development Phase
- Duration: 6-8 weeks
- Focus: Improve lactate threshold
- Key Workouts: Tempo runs, intervals, hill repeats
Race-Specific Phase
- Duration: 4-6 weeks
- Focus: Simulate race conditions
- Key Workouts: Long runs at goal pace, elevation training
Specialized Training Programs
First-Time Finisher Plan
- 16-week progressive program
- Walk-run method for gradual adaptation
- Peak at 20-mile long run
- Emphasis on injury prevention
Boston Qualifier Plan
- Duration: 18-20 weeks
- Key Elements: VO2 max workouts, marathon-pace tempos
- Peak Mileage: 55-65 miles/week
- Race Simulation: Back-to-back long runs
Pro Tips for Marathon Success
- Nutrition: Practice fueling strategies during long runs
- Recovery: Alternate hard/easy days + weekly massage
- Gear: Test shoes/outfits during training
- Taper: Reduce mileage by 30% in final 3 weeks
FAQ Highlights
- Minimum training time: 16 weeks for beginners
- Long run max: 20-22 miles (3-3.5 hours)
- Cross-training: Cycling/swimming 1-2x/week
- Common mistake: Increasing mileage too quickly
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