Can I swap days around?
Yes. Keep a rest or easy day between hard sessions and long runs whenever possible.
16-week plan / 4 runs per week
Marathon Plan.
Marathon training is about building durability. The goal is not to smash every run - it is to stack consistent weeks, practise fuelling, protect the long run and arrive at race day healthy.
Before you start
You can run 10K comfortablyYou can train for 16 weeksYou can protect Sunday long runsYou are ready to practise breakfast, gels and hydration
Weekly rhythm
Monday rest or mobility. Tuesday easy run. Wednesday quality session. Thursday rest or strength. Friday easy run. Saturday rest. Sunday long run.
| Week | Focus | Key workout | Long run |
|---|---|---|---|
| 1 | Start steady | 35 min easy + strides | 10K |
| 2 | Build routine | 3 x 6 min steady | 12K |
| 3 | Endurance | 40 min easy | 14K |
| 4 | Cutback | 30 min relaxed | 10K |
| 5 | Extend | 4 x 5 min strong | 16K |
| 6 | Fuel practice | 45 min steady | 18K with gel practice |
| 7 | Strength endurance | 5 x 4 min strong | 20K |
| 8 | Cutback | 35 min easy + strides | 14K |
| 9 | Marathon rhythm | 3 x 12 min at marathon effort | 22K |
| 10 | Long-run build | 50 min easy | 24K with fuelling |
| 11 | Peak block | 2 x 20 min at marathon effort | 28K |
| 12 | Cutback | 35 min relaxed | 18K |
| 13 | Peak long run | 8K steady progression | 30-32K with race kit |
| 14 | Taper begins | 4 x 5 min marathon effort | 22K |
| 15 | Freshen up | 30 min easy + strides | 14K |
| 16 | Race week | 2 short easy runs | Marathon |
Run types explained
Easy: relaxed and repeatable. Quality: controlled effort, never a race. Marathon effort: the rhythm you hope to hold on race day. Long run: the key durability session.
Pacing guidance
Set your marathon target from recent training and race results, not ambition alone. Use the pace calculator, then practise goal pace in controlled blocks during weeks 9 to 14.
Fuelling guidance
Practise breakfast, gels, hydration and race kit before race day. Try taking fuel every 30 to 40 minutes on long runs and note what your stomach tolerates.
Strength and mobility
Use short strength sessions on Thursday or after easy runs: calf raises, split squats, glute bridges, hamstring work and core. Keep it light during taper weeks.
Injury prevention
Marathon training fails when fatigue is ignored. Watch for pain that worsens as you run, sleep disruption, heavy legs that do not lift after easy days, and rising effort at normal pace. Cut a quality session before cutting recovery.
Common mistakes
- Running long runs too fast.
- Skipping cutback weeks.
- Leaving fuelling practice until race day.
- Adding panic miles in the taper.
Race day guidance
Start controlled, fuel early and expect the marathon to require patience. The first half should feel almost too sensible. The race begins when holding form becomes work.
Next steps
Take a full recovery week after race day, then use three easy weeks before starting another goal. If the marathon went well, build a base phase before chasing a faster block. If it went badly, review pacing, fuelling and long-run consistency before adding volume.
Who this is not for
This is not for someone currently unable to run 10K comfortably or unwilling to practise fuelling.
What if you miss a week?
Do not repay missed miles. Keep the next long run controlled and return to rhythm.
Plan FAQs
How hard should easy runs feel?
You should be able to talk in short sentences. If the pace damages tomorrow, it was not easy.
Should I strength train?
Yes, but keep it simple: calves, glutes, hamstrings, hips and trunk twice a week for 20 minutes.
What if I feel pain?
Stop if pain changes your stride, gets sharper or worsens as you run. Rest and get professional help if it persists.
Next step after the plan
After the marathon, recover properly before choosing another race. The next block should start from health, not emotion.
Make the plan practical
Use the pace calculator before sessions, keep a weekly tracker, and choose a race with enough time to train properly.