Your 16-week marathon training plan
Tailored for runners looking to take on their first marathon, our training plan includes a 16-week step-by-step running and strength training guide, rest and recovery information, and expert advice on pacing your race and your training runs.
Who is our marathon training plan for?
This marathon plan is designed for a beginner marathon runner who has successfully completed the 5km, 10km, and half-marathon distances.
This training plan is not designed with a specific finishing time in mind. If this is your first marathon, don’t worry about pace during the race. The objective of this plan is to have you complete the 26.2-mile distance in a pain and injury-free manner.
- Level: beginner
- Plan duration: 16 weeks
- Goal distance: 26.2 miles
The benefits of following a training plan
Training for a marathon is a grueling process that demands a lot of physical and mental resilience. Training without a plan is even harder.
Following an expertly sourced and balanced training plan is the best way to make sure you accomplish your race day goal without getting injured, under preparing or burning out.
Following a progressive plan that gradually increases mileage is the best way to improve your fitness, strength, and endurance over time. This not only means you’ll be in the best physical condition to complete the marathon come race day, but that you’re able to avoid injury along the way.
Before you start...
Before you hit the road and start training, you need to assess your fitness. This includes:
- Making sure you are fit enough to start training. You can do this by getting a GP check-up
- Understanding your limits. You may need to consider any underlying conditions that might prevent you running the 26.2 mile distance.
What does our plan cover?
Our training plan contains a progressive running schedule that increases the distance and intensity of a variety of different runs over time. The plan also contains a set of gym-based strength and muscular endurance training workouts.
This combination helps build the endurance and muscular strength that’s needed to tackle the 26.2-mile distance.
Your weekly cardiovascular schedule involves 3 to 4 training runs with the option of a low intensity cycle, swim, or yoga session. The strength side of the plan has one gym-based resistance training workout per week in weeks 1 to 8 and one muscular endurance session per week during weeks 9 to 16.
The running plan
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | 20.00 minute easy run | Rest | Tempo run, 5.00 warm up, 20.00 tempo run, 5.00 cool down jog | Strength and mobility session 1 strength | 15.00 minute recovery run or swim, cycle, yoga | Rest | 5/7 mile run |
| Week 2 | 25.00 minute easy run | Rest | 8 x 20 second hill intervals, 1.00 minute rest | Strength and mobility session 1 strength | 20.00 minute recovery run or swim, cycle, yoga | Rest | 45.00 minute run |
| Week 3 | 30.00 minute easy run | Rest | 10 x 200m interval, 1.00 minute rest | Strength and mobility session 1 strength | 25.00 minute recovery run Or swim, cycle, yoga | Rest | 8/9 mile run |
| Week 4 | 35.00 minute easy run | Rest | Tempo run, 5.00 warm up, 30.00 tempo run, 5.00 cool down jog | Strength and mobility session 1 strength | 30.00 minute recovery run or Swim, cycle, yoga | Rest | 60.00 minute run |
| Week 5 | 40.00 minute easy run | Rest | 14 x 30 second hill intervals, 2.00 minute rest | Strength and mobility session 1 strength | 35.00 minute recovery run or swim, cycle, yoga | Rest | 10/12 mile run |
| Week 6 | 45.00 minute easy run | Rest | 16 x 400m 2.00 minute rest distance | Strength and mobility session 1 strength | 25.00 minute recovery run or swim, cycle, yoga | Rest | 75.00 minute run |
| Week 7 | Rest | 50.00 minute easy run | Strength and mobility | Rest | 20.00 minute recovery run or swim, cycle, yoga | Rest | 13.1 half marathon |
| Week 8 | Rest | Rest | 20.00 minute easy run | Strength and mobility session 1 strength | 15.00 minute recovery run or swim, cycle, yoga | Rest | 6/8 mile run |
| Week 9 | 60.00 minute easy run | Rest | Tempo run, 10.00 warm up, 40.00 tempo run, 10.00 cooldown jog | Strength and mobility session 2 muscular endurance | 20.00 minute recovery run or swim, cycle, yoga | Rest | 14/16 mile run |
| Week 10 | 65.00 minute easy run | Rest | 18 x 20 second hill intervals, 1.00 minute rest | Strength and mobility session 2 muscular endurance | 25.00 minute recovery run or swim, cycle, yoga | Rest | 90.00 minute run |
| Week 11 | 70.00 minute easy | Rest | 20 x 400m intervals, 1.00 minute rest | Strength and mobility session 2 muscular endurance | 30.00 minute recovery run or swim, cycle, yoga | Rest | 16/18 mile run |
| Week 12 | 75.00 minute easy run | Rest | Tempo run, 5.00 warm up, 50.00 tempo run, 5.00 cooldown | Strength and mobility session 2 muscular endurance | 30.00 minute recovery run or swim, cycle, yoga | Rest | 120.00 minute run |
| Week 13 | 25.00 minute easy run | Rest | Strength and mobility | 25.00 minute recovery run or swim, cycle, yoga | Rest | Rest | 20/22 mile run |
| Week 14 | Rest | 60.00 minute easy run | Rest | Strength and mobility session 2 muscular endurance | 25.00 minute recovery run or swim, cycle, yoga | Rest | 14/16 mile run |
| Week 15 | 45.00 minute easy run | Rest | 16 x 200m intervals, 1.00 minute rest | Strength and mobility session 2 muscular endurance | 30.00 minute recovery run or swim, cycle, yoga | Rest | 8/10 mile run |
| Week 16 | 25.00 minute easy run | Rest | Rest | 20.00 minute | Rest | Rest | 26.2 mile run |
Why sixteen weeks?
For someone with an athletic base or running experience, twelve weeks is usually sufficient to build to marathon fitness. Our training plan is designed for those gearing up to running their first marathon, which is why our plan is sixteen weeks (or four months) in length.
Training plans for all distances
If the marathon distance isn’t right for you, we’ve also got training plans for the 5k, 10k, and half-marathon distances.
This running plan contains several different types of runs. These include tempo runs, hill runs, long runs, interval training runs, and recovery runs. By diversifying the type of run you do in training, you help your body get used to the different stages of a race. Below, we’ve expanded on what each type of run in the plan is, and why they’re an important part of your training routine.
Recovery runs
Recovery runs are low tempo, comfortable pace runs designed to build endurance over time. You should disregard pace and tempo here and simply aim to complete the designated distance.
These slow runs are a great way to recover from the more intense runs or strength training sessions in your plan. A recovery run can also help you increase your weekly mileage and make sure your legs get used to the accumulative stress that comes on during the final third of a marathon race.
Tempo runs
Tempo runs are long intervals that need to be run at a medium to high intensity. Tempo runs are designed to help improve your maximal aerobic speed, which is what allows you to run faster, and for longer.
Unlike long runs, the tempo runs in our plan are broken down into segments. These include an appropriate warm up, a designated duration tempo run (to be run at a medium to high intensity), and a cooldown.
Hills
Hill Intervals can be performed outside or on a treadmill with an incline function. They are designed to improve fitness and build lower body speed and endurance.
Hill sprints are to be run at a medium intensity as they are very tiring. They make a great addition to any running plan and mean that your body is used to any changes in elevation come race day.
Intervals
Interval runs are another essential part of any running plan. Great for beginners, interval training involves alternating short periods of high intensity running with jogging, walking, or stationary rest.
Intervals are all about building a strong cardiovascular base. While your Sunday session is run at a low tempo over a long distance, the interval sessions in your plan require a high level of intensity for a short period of time.
The interval session in our plan is nicely positioned after a rest block, allowing you to give your all without worrying about tired legs holding you back.
The long run
Running a marathon is all about endurance. Ask any long-distance runner about the long run and they’ll tell you how important it is.
The long run is vital for conditioning your muscles and joints to cope with the stress and strain of long distance running. Without it, your body won’t be ready for the last third of your race. Long, slow mileages is where you build the endurance that will get you to the finish line on race day.
In our plan, the long run gets progressively longer until you complete your longest training run before tapering off. The taper is where you wind down training and give your body the time it needs to absorb and action all the hard work you’ve put in during training.
The strength plan
The gym-based strength and resistance training sessions you see below are designed to develop the physical characteristics required for distance running. These are strength, power, speed, and muscular endurance. Strength training and building muscle also reduces the risk of injury during training and on race day.
Our training plan contains one gym-based resistance or strength training session per week. These sessions are:
- One strength session per week during weeks 1 to 8
- One power and muscular endurance session per week during weeks 9 to 18
| Jogging, Skipping or Rowing | 1 | 2-10 Minutes | - | - |
| Bodyweight Squat | 1 | 10-20 | - | Bodyweight |
| Forward > Side > Reverse Lunge | 1 | 10-20 | - | Bodyweight |
| Glute Bridge > Single Leg bridge | 1 | 10-20 | - | Bodyweight |
| Inchworm with press up | 1 | 10-20 | - | Bodyweight |
| Standing Psoas March | 1 | 10-20 | - | Resistance band |
| Box Jump or Squat Jump | 3 | 5 | 30 seconds | Bodyweight |
| Medicine Ball Slam | 3 | 5 | 30 seconds | 10-15KG |
| Back Squat or Goblet Squat | 3-4 | 5-8 | 60-120 seconds | 60-80% 1RM |
| Deadlift | 3-4 | 5-8 | 60-120 seconds | 60-80% 1RM |
| Bulgarian Split Squat | 3-4 | 5-8 | 60-120 seconds | 60-80% 1RM |
| Calf Raise | 3-4 | 15-20 | 60-120 seconds | 60-80% 1RM |
| Assisted Pull Up | 3-4 | 5-8 | 60-120 seconds | BW + assistance |
| Bench Press or Press Up | 3-4 | 5-8 | 60-120 seconds | 60-80% 1RM |
| Plank > Copenhagen side plank | 3-4 | - | 30 seconds | Bodyweight |
| Hip Flexor Stretch | 1 | 30 second hold | - | Bodyweight |
| Pidgeon/figure of 4 stretch | 1 | 30 second hold | - | Bodyweight |
| Supine Hamstring Stretch | 1 | 30 second hold | - | Bodyweight |
| Cobra Spinal flexion > extension | 1 | 30 second hold | - | Bodyweight |
| Downward Dog > Foot Pedals | 1 | 30 second hold | - | Bodyweight |
| Warm Up | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Jogging, Skipping or Rowing | 1 | 2-10 Minutes | - | - |
| Bodyweight Squat | 1 | 10-20 | - | Bodyweight |
| Forward > Side > Reverse Lunge | 1 | 10-20 | - | Bodyweight |
| Glute Bridge > Single Leg bridge | 1 | 10-20 | - | Bodyweight |
| Inchworm with press up | 1 | 10-20 | - | Bodyweight |
| Standing Psoas March | 1 | 10-20 | - | Resistance band |
| Single leg deadlift | 1 | 10-20 | - | Bodyweight |
| Sled Push | 3 | 20M | 30 seconds | 20-60KG |
| Back Squat or Goblet Squat | 3-4 | 15-20 | 30-45 seconds | 60% of 1RM |
| Box or Squat Jump | 3-4 | 5-8 | 60-120 seconds | Bodyweight |
| Box Step Up with Knee Drive | 3-4 | 5-8 | 60-120 seconds | Bodyweight |
| Hurdle Hops | 3-4 | 5-8 | 60-120 seconds | Bodyweight |
| Assisted Pull Up | 3-4 | 15-20 | 30-45 seconds | BW + assistance |
| Push Press | 3-4 | 15-20 | 30-45 seconds | 60% of 1RM |
| DeadBug > Copenhagen plank | 3-4 | 30-60 seconds | 30 seconds | Bodyweight |
| Hip Flexor Stretch | 1 | 30 second hold | - | Bodyweight |
| Pidgeon/figure of 4 stretch | 1 | 30 second hold | - | Bodyweight |
| Supine Hamstring Stretch | 1 | 30 second hold | - | Bodyweight |
| Cobra Spinal flexion > extension | 1 | 30 second hold | - | Bodyweight |
| Downward Dog > Foot Pedals | 1 | 30 second hold | - | Bodyweight |
Not all runs require the same level of intensity. Usually, the longer the distance, the lower the intensity. Training zones are a great way to regulate the amount of effort required for each run type.
Each zone is a bracket with heartbeats per minute determining its level. These zones are numbered 1 to 5. Start by sprinting until you record your maximum heartrate using a smartwatch or a heartrate monitor.
Once you have your maximum heartrate, use the bracketed zones below to determine what percentage of this number you need to put into each run type.
- Zone 1: 55-65% HR (warmups and light jogging)
- Zone 2: 65-75% HR (comfortable/conversational pace for aerobic training and recovery runs)
- Zone 3: 80-85% HR (moderate intensity for aerobic capacity and tempo runs)
- Zone 4: 85-88% HR (medium to high intensity for intervals and hill sessions)
- Zone 5: 90% + HR max (full effort for anaerobic fitness, endurance, and power sessions)
Running your first marathon is all about consistency. Forget about finishing in a certain time. Instead, make sure you have found a pace that is comfortable for you and that you can maintain for the entire 26.2-mile distance.
Even the most experienced runners find a pace that works for them, and they stick to it. As you progress through the weeks in our plan, you will find paces you can manage for the different distances, durations, and intensities.
The main strategy come race day is to prepare yourself physically and mentally to complete the distance. Rather than focusing on a specific time or speed, your energy should be focused on completing the weekly training sessions and monitoring your performance, heart rate and recovery.
How much effort should I put in on race day?
We've broken down the perceived effort for a range of races below to help you figure out what your relative pace should look and feel like.
5km
Aim for 90 - 100% of your maximum effort.
This is a fast-paced, all-out run where conversation shouldn't be possible. Your breathing will be heavy, and your heart rate should be close to its maximum.
This distance is short, so you’ll need to give it your full effort from the start, pushing hard all the way through. Focus on maintaining speed because you shouldn't feel able to conserve any after a strong finish.
10km
Aim for a more sustainable pace that feels around 70 - 80% of your maximum effort.
You’ll want to find a rhythm where your breathing is steady enough to allow for light conversation, while your heart rate is raised but manageable.
It’s important to pace yourself so you don’t burn out early. You should feel like you’re working, but able to maintain this consistent pace from start to finish. If necessary, give yourself a km or two to 'settle in' to your
Plan to reserve some energy for a faster finish if you feel strong in the last few kilometers.
Half-marathon
Aim for a steady and sustainable effort level of around 70 - 80%.
You’ll want to find a rhythm where your breathing is steady enough to allow for light conversation, where your heart rate is raised but sustainable over a much longer distance.
It’s important to pace yourself so you don’t burn out early. You should feel like you’re working, but able to maintain your pace for the full distance. Don't get complacent - the half-marathon feels a lot longer (mentally and physically) than the shorter distances.
Plan to reserve some energy for a faster finish if you feel strong in the last few kilometers.
Marathon
Aim for an effort level of around 60 - 70%.
This is a conversational pace, where you can comfortably talk without gasping for breath. Your heart rate should be in a moderate range, and the goal is to keep your body feeling fresh for as long as possible.
You’ll be running for a much longer period, so pacing is crucial to avoid fatigue or injury. Try to keep a consistent, steady rhythm, and aim to finish with energy left in the tank to avoid hitting the wall or injuring yourself across the lengthy 26.2 mile course.
There are hundreds of organised marathon races held in the UK every year. From the big ones like London, Edinburgh, and Brighton, to some lesser-known hidden gems, the options are endless.
If you’re interested in shopping around for a marathon nearby, or you like the idea of travelling further afield for your first marathon, there’s something for everyone.
The importance of rest and recovery
Rest and recovery are just as important as the work you put in on the road. When your body is resting, it’s building and repairing the muscle fibres you damage during training. If you overwork your body, you compromise the effectiveness of this process and risk burning out.
Remember to cool down and stretch before and after every session. This helps get your body ready to perform at its best during your next session.
Some great ways to keep your muscles feeling fresh include:
- Using a foam roller on your IT band/quad/hips/calves
- Completing band-assisted hamstring stretch/couch stretch
- Using a massage gun to relieve tension in your muscles.
Looking for more information on rest and recovery? Click here to view our in-depth guide
Practical tips for race day
- Stretch before and after every workout. If you don’t, you run the risk of picking up an injury and ruling yourself out come race day
- Slow your long run right down. Maintaining a pace you know you can manage throughout a long run is the best way to avoid burn out
- Getting enough good quality rest is just as important as hitting your mileage goals. Never underestimate the value of sleep, as this is when the body builds muscle and repairs itself
- If in doubt, stick to your plan. It is designed to get you across the finish line if you stick to it.
Your race day checklist
Even experienced runners feel nervous around race day. This is completely normal, especially if it’s your first marathon. Try to remember that your plan and all the hard work you’ve put in during training mean you will be able to handle the distance on the big day.
See below for some helpful race day tips and tricks:
- 26.2 miles is a long way. Stretching before and after will help you feel loose at the start line and repair any damage you’ve done to your muscles after the race
- Remember to taper a week before the race. This is where your body absorbs all the hard work you’ve put in during training. Running the day before your race will have no positive effect on your performance
- Keep things simple on the morning of your race. Eat something light that your body is used to and remember to stay hydrated without drinking too much. You don’t want to feel heavy and bloated at the start line.
I’ve picked up an injury whilst training
Injuries are an unavoidable and frustrating aspect of running. Whilst getting injured can feel like a step backwards, giving your body the time it needs to build back stronger should be your number one priority if you’re temporarily unable to train.
If you’re worried about injuries or you’re looking for advice on how to manage your own rehabilitation, take a look at the page below:
Other expert training plans
If you're focusing on setting a new PB over a shorter distance, try one of our training plans below.
Last updated Thursday 24 October 2024
First published on Monday 9 October 2023