Marathon Training Plans

These free marathon training plans have been field tested and proven by hundreds of RunBuzz runners. Training for 26.2 miles is a serious commitment, and choosing the right plan for your experience level is one of the most important decisions you will make in your preparation.

All plans come with a strength or no-strength option. Days marked with an "S" are paired with one of our strength training routines. At the marathon distance, I strongly recommend the strength option. Strength training reduces injury risk and helps combat the muscular fatigue that becomes a major factor in the later miles of a marathon.

Beginner Marathon Plan

Intermediate Marathon Plan

Which Marathon Plan is Right for You?

Your Situation	Recommended Plan
First marathon, can run 5 miles, goal is to finish	Beginner (20 weeks)
Can run 4 miles, running 6 to 12+ months, want to improve time	Intermediate (20 weeks)

Marathon Training Tips

• Build your long run slowly. Increase your longest run by no more than 1 to 2 miles per week, and schedule a cutback week every 3 to 4 weeks where you reduce volume by 20 to 30%. Your longest training run should peak at 20 to 22 miles.
• Practice fueling early and often. You will need to consume calories during the marathon. Start practicing with gels, chews, or real food during long runs starting at 10 miles. Your stomach needs to be trained just like your legs. Aim for 30 to 60 grams of carbohydrates per hour during the race.
• Train with heart rate zones. Heart rate training is especially valuable for marathon preparation. It keeps your easy runs honest, prevents overtraining during high mileage weeks, and gives you a pacing strategy for race day that accounts for weather, terrain, and fatigue.
• Do not neglect strength training. Strength work 2 to 3 times per week reduces injury risk and combats the muscular breakdown that happens in the final 10K of a marathon. Focus on single-leg exercises (lunges, step-ups, single-leg deadlifts) and core stability.
• Taper for 2 to 3 weeks. Reduce your mileage by 40 to 50% in the final 2 to 3 weeks. Maintain some intensity (short tempo segments, strides) but cut volume significantly. Trust the training you have done.
• Have a race-day plan. Know your target pace, your fueling schedule, and your hydration strategy before you start. Running a destination marathon? Research the course profile and plan your effort accordingly. Do not rely on race-day adrenaline to carry you through 26.2 miles.

Want a Personalized Marathon Training Plan?

Marathon training is where personalized coaching makes the biggest difference. Every runner handles mileage buildup, speed work, fueling, and recovery differently. My 1:1 online coaching includes a fully customized marathon plan built around your schedule, pace goals, and how your body is responding to training week by week. If you are serious about your marathon, personalized coaching is the best investment you can make.