Marathon Training Plan

Introduction

This comprehensive 24-week (6-month) marathon training plan is designed to gradually build your endurance and prepare you for the full marathon distance of 26.2 miles. The plan incorporates different types of runs and strength training to ensure well-rounded preparation.

Training Intensity Guidelines

Understanding Effort Levels (Rate of Perceived Exertion – RPE)

• Training Runs: 3-4 out of 10 RPE – comfortable, sustainable pace where you can hold a conversation
• Pace Runs: 5 out of 10 RPE – at target race pace or slightly harder than training runs
• Long Runs: 2-3 out of 10 RPE – easy, conversational pace
• Strength Training: Focus on compound exercises with weights

Weekly Structure

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest Day	Pace Run 2 miles	Training Run 3 miles	Rest Day	Training Run 3 miles	Strength Training	Long Run 4 miles
2	Rest Day	Pace Run 3 miles	Training Run 3 miles	Rest Day	Training Run 3 miles	Strength Training	Long Run 5 miles
3	Rest Day	Pace Run 2 miles	Training Run 3 miles	Rest Day	Training Run 3 miles	Strength Training	Long Run 6 miles
4	Rest Day	Pace Run 2.5 miles	Training Run 3 miles	Rest Day	Training Run 3 miles	Strength Training	Long Run 7 miles
5	Rest Day	Pace Run 2.5 miles	Training Run 3 miles	Rest Day	Training Run 3 miles	Strength Training	Long Run 5 miles
6	Rest Day	Pace Run 2.5 miles	Training Run 3 miles	Rest Day	Training Run 3 miles	Strength Training	Long Run 8 miles
7	Rest Day	Pace Run 3 miles	Training Run 4 miles	Rest Day	Training Run 4 miles	Strength Training	Long Run 9 miles
8	Rest Day	Pace Run 3 miles	Training Run 4 miles	Rest Day	Training Run 4 miles	Strength Training	Long Run 10 miles
9	Rest Day	Pace Run 3 miles	Training Run 4 miles	Rest Day	Training Run 4 miles	Strength Training	Long Run 11 miles
10	Rest Day	Pace Run 4 miles	Training Run 4 miles	Rest Day	Training Run 4 miles	Strength Training	Long Run 8 miles
11	Rest Day	Pace Run 4 miles	Training Run 5 miles	Rest Day	Training Run 5 miles	Strength Training	Long Run 12 miles
12	Rest Day	Pace Run 4 miles	Training Run 5 miles	Rest Day	Training Run 5 miles	Strength Training	Long Run 13.1 miles
13	Rest Day	Pace Run 4 miles	Training Run 5 miles	Rest Day	Training Run 5 miles	Strength Training	Long Run 14 miles
14	Rest Day	Pace Run 4 miles	Training Run 5 miles	Rest Day	Training Run 5 miles	Strength Training	Long Run 11 miles
15	Rest Day	Pace Run 4 miles	Training Run 6 miles	Rest Day	Training Run 6 miles	Strength Training	Long Run 15 miles
16	Rest Day	Pace Run 4 miles	Training Run 6 miles	Rest Day	Training Run 6 miles	Strength Training	Long Run 16 miles
17	Rest Day	Pace Run 5 miles	Training Run 6 miles	Rest Day	Training Run 6 miles	Strength Training	Long Run 17 miles
18	Rest Day	Pace Run 5 miles	Training Run 6 miles	Rest Day	Training Run 6 miles	Strength Training	Long Run 18 miles
19	Rest Day	Pace Run 5 miles	Training Run 6 miles	Rest Day	Training Run 6 miles	Strength Training	Long Run 14 miles
20	Rest Day	Pace Run 5 miles	Training Run 6 miles	Rest Day	Training Run 6 miles	Strength Training	Long Run 20 miles
21	Rest Day	Pace Run 5 miles	Training Run 6 miles	Rest Day	Training Run 6 miles	Strength Training	Long Run 12 miles
22	Rest Day	Pace Run 3 miles	Training Run 6 miles	Rest Day	Training Run 4 miles	Strength Training	Long Run 10 miles
23	Rest Day	Pace Run 2 miles	Training Run 3 miles	Rest Day	Training Run 3 miles	Strength Training	Long Run 6 miles
24	Rest Day	Training Run 3 miles	Rest Day	Easy Run 2 miles	Rest Day	Easy Run 2 miles	MARATHON 26.2 miles

• Monday: Rest Day
• Tuesday: Pace Run (gradually increasing from 2 to 5 miles)
• Wednesday: Training Run (building from 3 to 6 miles)
• Thursday: Rest Day
• Friday: Training Run (progressing from 3 to 6 miles)
• Saturday: Strength Training
• Sunday: Long Run (building from 4 to 20 miles)

Key Features of the Plan

1. Two Rest Days Per Week: Monday and Thursday are dedicated rest days, allowing proper recovery
2. Progressive Distance Building:
   • Long runs increase gradually from 4 miles to 20 miles
   • Pace runs progress from 2 miles to 5 miles
   • Training runs build from 3 miles to 6 miles
3. Peak Training:
   • Highest mileage occurs around weeks 19-20
   • Longest run of 20 miles in week 20
   • Proper taper period in the final 3-4 weeks

Distance Progression Highlights

Long Runs (Sundays):

• Weeks 1-4: 4-7 miles
• Weeks 5-8: 5-10 miles
• Weeks 9-12: 8-13.1 miles
• Weeks 13-16: 11-16 miles
• Weeks 17-20: 14-20 miles
• Weeks 21-24: Decreasing from 12 to race day

Pace Runs (Tuesdays):

• Weeks 1-7: 2-3 miles
• Weeks 8-15: 3-4 miles
• Weeks 16-23: 4-5 miles
• Week 24: Taper to 3 miles

Strength Training Recommendations

Focus on compound exercises including:

• Deadlifts
• Squats
• Lunges
• Core work
• Upper body complementary exercises

Important Notes

1. Flexibility: Adjust the plan according to your fitness level and circumstances
2. Listen to your body: Take extra rest if needed
3. Cross-training: Can be added on rest days if desired
4. Hydration and nutrition become increasingly important as distances increase
5. This plan assumes you can already run 3-4 miles comfortably

Final Four Weeks

The plan includes a proper taper period:

• Week 21: 12-mile long run
• Week 22: 10-mile long run
• Week 23: 6-mile long run
• Week 24: Marathon week with reduced mileage and race day

Success Tips

1. Stay consistent with training
2. Don’t skip the strength training sessions
3. Keep long runs at an easy pace
4. Practice race-day nutrition during long runs
5. Get proper rest and recovery
6. Maintain good form throughout all runs
7. Stay hydrated and fuel properly

Remember: This is a guideline and should be adapted to your individual needs and circumstances. Consider consulting with a running coach or healthcare provider before starting this or any training plan.