Marathon Training Plans
Here are some free marathon training plans that you can use to train for your next marathon. Each training plan has been field tested and proven by hundreds of RunBuzz runners.
There are many ways to train for a marathon and it mostly comes down to your goals and where you are in your fitness journey.
We have created a few different marathon training plans so you can quickly pick the one that is most applicable to you and your training style. All plans come with a strength or no strength option. Plans marked with a “S” on a particular day are paired with one of our strength training routines.
Beginner Marathon Plan
Duration: 20 weeks
This is a marathon training plan for beginners who want to focus on race completion as their primary goal with time goals a secondary goal. Before starting this plan, you should be able to run 5 miles.
While we include a non-strength option, we highly encourage strength training to help prevent injuries and reduce early muscle fatigue. For beginners, focus on our core strength and single leg balance/strength exercises.
Access Your Plan Below
- Download Beginner Marathon (miles)
- Download Beginner Marathon (km): Coming soon
- Download Beginner Marathon w/Strength (miles)
- Download Beginner Marathon w/Strength (km): Coming soon
- Request Your Plan To Be Loaded Into Final Surge (Coming Soon)
Intermediate/Experienced Marathon Plan
Duration: 20 weeks
This intermediate marathon training plan is for experienced runners who are looking to improve their race times.
This is a 20 week, 4 day per week plan and comes with or without strength training days. To be successful in this plan, you should be able to run 4 miles prior to starting this plan. This plan features speed workouts.
Since speed work is included, we highly recommend that you have been running a minimum of 6-12 months consistently (3-4 times per week) before attempting this plan. 6-12 months of consistent running will prepare you to handle the added intensity of running faster during your speed days.
While we include a non-strength option, we highly encourage strength training to help prevent injuries and reduce early muscle fatigue.