Similar to the half marathon plans, these plans are 18 weeks in length and include some speedwork, hills, tempo and pace running. However, distance is the main focus here. Long runs are scheduled on Sundays, however feel free to adjust this training to fit your schedule. 

 

Marathon training plan-beginner

 

Week Mon Tue Wed Thu Fri Sat Sun
1 Rest 3 mile run 5 mile pace 3 mile run Rest 3 mile run 6 miles
2 Rest 3 mile run with pick ups 5 mile run 3 mile run Rest 3 mile run 8 miles
3 Rest 6-8 hill repeats 5 mile pace 3 mile run Rest 3 mile run 9 miles
4 Rest 3-4 long hill repeats 6 mile pace 3 mile run Rest 3 mile run 10 miles
5 Rest 3 mile tempo run 6 mile run 3 mile run Rest 3 mile run 12 miles
6 Rest 3×1 mile repeats 6 mile pace 3 mile run Rest 4 mile run 10 miles
7 Rest 4 mile tempo run 7 mile pace 4 mile run Rest 4 mile run 14 miles
8 Rest 8-10 hill repeats 7 mile run 4 mile run Rest 5 mile run 10 miles
9 Rest 4 mile run 7 mile pace 4 mile run Rest Rest Half Marathon
10 Rest 3 mile run with pick ups 8 mile pace 4 mile run Rest 3 mile run 15 miles
11 Rest 3×1 mile repeats 8 mile run 5 mile run Rest 3 mile run 12 miles
12 Rest 6-8 hill repeats 8 mile pace 5 mile run Rest 3 mile run 18 miles
13 Rest 5 mile run 5 mile pace 5 mile run Rest 3 mile run 12 miles
14 Rest 5 mile run with pick ups 8 mile run 5 mile run Rest 3 mile run 18 miles
15 Rest 5 mile tempo run 5 mile pace 5 mile run Rest 3 mile run 20 miles
16 Rest 4×1 mile repeats 4 mile pace 5 mile run Rest 3 mile run 12 miles
17 Rest 4 mile run 3 mile run 4 mile run Rest 3 mile run 8 miles
18 Rest 3 mile run 2 mile run Rest Rest 2 mile run Marathon

 

 

Marathon training plan-intermediate

Week Mon Tue Wed Thu Fri Sat Sun
1 Rest 3 mile run 5 mile pace 3 mile run 5 miles 3 mile run 10 miles
2 Rest 4 mile run with pick ups 5 mile run 3 mile run 5 miles 3 mile run 11 miles
3 Rest 8-10 hill repeats 5 mile pace 3 mile run 6 miles 3 mile run 12 miles
4 Rest 4-5 long hill repeats 6 mile pace 3 mile run 6 miles 3 mile run 10 miles
5 Rest 4 mile tempo run 6 mile run 3 mile run 7 miles 3 mile run 12 miles
6 Rest 4×1 mile repeats 6 mile pace 3 mile run 7 miles 4 mile run 10 miles
7 Rest 5 mile tempo run 7 mile pace 4 mile run 8 miles 4 mile run 15 miles
8 Rest 8-10 hill repeats 7 mile run 4 mile run 8 miles 4 mile run 12 miles
9 Rest 5 mile run 7 mile pace 4 mile run Rest or cross train Rest Half Marathon
10 Rest 4 mile run with pick ups 8 mile pace 4 mile run 9 mile run 3 mile run 16 miles
11 Rest 4×1 mile repeats 8 mile run 5 mile run 10 mile run 3 mile run 20 miles
12 Rest 8-10 hill repeats 6 mile pace 5 mile run 8 mile run 3 mile run 18 miles
13 Rest 6 mile run 5 mile pace 5 mile run 10 mile run 3 mile run 12 miles
14 Rest 6 mile run with pick ups 7 mile run 5 mile run 7 mile run 3 mile run 15 miles
15 Rest 6 mile tempo run 10 mile pace 5 mile run 10 mile run 3 mile run 20 miles
16 Rest 5×1 mile repeats 4 mile pace 8 mile run 5 mile run 3 mile run 15 miles
17 Rest 5 mile run 3 mile run 4 mile run 6 mile run 3 mile run 8 miles
18 Rest 4 mile run 2 mile run Rest Rest 2 mile run Marathon

 

 

marathon training plan-advanced

Week Mon Tue Wed Thu Fri Sat Sun
1 Rest 3 mile run 5 mile pace 3 mile run 5 miles 3 mile run 10 miles
2 Rest 3 mile run with pick ups 5 mile run 3 mile run 5 miles 3 mile run 11 miles
3 Rest 1 0hill repeats 5 mile pace 3 mile run 6 miles 3 mile run 12 miles
4 Rest 4-5 long hill repeats 6 mile pace 3 mile run 6 miles 3 mile run 10 miles
5 Rest 3 mile tempo run 6 mile run 3 mile run 7 miles 3 mile run 12 miles
6 Rest 3×1 mile repeats 6 mile pace 3 mile run 7 miles 4 mile run 10 miles
7 Rest 4 mile tempo run 7 mile pace 4 mile run 8 miles 4 mile run 15 miles
8 Rest 10 hill repeats 7 mile run 4 mile run 8 miles 4 mile run 12 miles
9 Rest 4 mile run 7 mile pace 4 mile run Rest or cross train Rest Half Marathon
10 Rest 3 mile run with pick ups 8 mile pace 4 mile run 9 mile run 3 mile run 16 miles
11 Rest 5×1 mile repeats 8 mile run 5 mile run 10 mile run 3 mile run 20 miles
12 Rest 8-10 hill repeats 6 mile pace 5 mile run 8 mile run 3 mile run 18 miles
13 Rest 5 mile run 5 mile pace 5 mile run 10 mile run 3 mile run 22 miles
14 Rest 5 mile run with pick ups 7 mile run 5 mile run 7 mile run 3 mile run 15 miles
15 Rest 5 mile tempo run 10 mile pace 5 mile run 10 mile run 3 mile run 20 miles
16 Rest 4×1 mile repeats 4 mile pace 8 mile run 5 mile run 3 mile run 15 miles
17 Rest 4 mile run 3 mile run 4 mile run 6 mile run 3 mile run 8 miles
18 Rest 4 mile run 2 mile run Rest Rest 2 mile run Marathon

 

Terms:

Pick Ups: Accelerations during the run. Try to do 30 second accelerations every 5-10 minutes during your run. Or choose a spot in the distance and accelerate until you reach that point. This will help your legs adapt to making quick changes in speed during the race, especially for that final push!

 

Repeats: If you don’t have a track attempt to estimate a quarter mile for the 400 meters repeats and a half mile for the 800 meter repeats, or just use your GPS watch. Run these at race pace and walk for 400 meters or a quarter mile between each repeat.

 

Tempo runs: These are continuous runs with a gradual acceleration mid-run to race pace. Start at an easy pace for the first mile, build to race pace by mid run, and then decelerate back to an easy pace for the last mile. 

 

Hills: Try to find a hill about 500 feet, or a tenth of a mile. Really any hill can work though and challenge yourself with the length and grade. These can also be done on a treadmill. Slow jog/walk down to the bottom and repeat.  If your race consists of a large amount of downhill running you should run at least half of the hills back downhill to prepare your muscles for the increased stress of eccentric muscle contraction you will encounter on race day. 

 

Pace: Try to run this at what you believe your pace for the race will be, for example if you think you will finish the marathon in 4:20 minutes, you would be running about a 10 minute/mile pace.