Marathon Training Schedule: How to Choose the Right Marathon Training Plan (Beginner to Advanced)

Last updated: February 2026

A marathon training schedule is a structured roadmap that gradually increases mileage, long runs, recovery, and workout intensity to prepare you for race day.

The right marathon training plan for you depends on your experience level, current fitness, and how much time you have before your race.

While many runners use the terms marathon training schedule and marathon training plan interchangeably, your schedule refers to the weekly layout of runs and workouts, while your plan includes the overall strategy and progression behind it.

The structure of a marathon training schedule is critical to your success. Advancing too quickly can easily lead to a running injury. Progressing too slowly will lead you to not being ready for your race. 

Most marathon training plans are divided into phases. The most common being a base building phase (especially in longer plans) an endurance building phase, a peak phase and a taper phase. 

These phases might be named differently from plan to plan. For example, in many of my marathon training plans I refer to them as base building phase, strength building phase, speed building phase, endurance building phase and taper phase.

Lastly, a typical weekly layout inside a marathon training plan will probably consist of 2 to 3 short running days, 2 to 3 rest days, 1 day of cross training (sometimes optional) a long run day, and sometimes 1 to 2 days of quality running workouts such as a tempo, interval, or hill training run. 


compare marathon training schedules:

Choose the marathon training plan that fits your experience and race goals. 

* All training plans come in miles & kilometers! 

Compare Marathon Training Plans (Free & Paid Options)

Below is a complete breakdown of every marathon training schedule and premium training plan available on this site. Choose the option that best fits your experience level and goals.

Plan Length Best For Free or Paid What You Get View Plan (Miles)
12 Week Marathon Training Plan Experienced runners with strong base fitness Free Printable schedule, pacing guide, training tips 12 Week Marathon Training Schedule
12 Week Marathon Training PLUS Plan Runners who want extra guidance in mindset and nutrition Paid Training plan, meal plan, mindset training program + bonuses Get the PLUS Plan
16 Week Marathon Training Plan Beginners Free Weekly printable schedule + guide 16 Week Marathon Training Schedule
16 Week Intermediate Marathon Training Plan Runners with a solid fitness level Free Weekly schedule including speed and tempo workouts 16 Week Intermediate Marathon Training Schedule
20 Week Marathon Training Plan Most runners Free Walk, run/walk, or run options included 20 Week Marathon Training Schedule
Run Your First Marathon Training Program First-time marathon runners Paid Weekly coaching videos, mindset training, nutrition guidance Get the Program
32 Week Marathon Training Plan First-time marathoners or cautious builders Free Gradual mileage build with alternating recovery weeks 32 Week Marathon Training Schedule
52 Week Marathon Training Plan First timers or non-runners building long-term Free Base building + 5K, 10K, half marathon, and marathon progression 52 Week Marathon Training Schedule
16 Week Marathon Finishing Time Goal Plans Intermediate to advanced runners targeting time goals Paid Progressive overload plans designed to hit specific finishing times See the 5 Time Goal Plans
Best marathon training schedules

Compare Marathon Training Schedules by Length

Not sure which marathon training schedule is right for you? Use this comparison chart to find the plan that fits your experience level, timeline, and weekly mileage base.

Plan Length Best For Weekly Running Days Peak Long Run Experience Level
12 Week Marathon Training Schedule Runners with a strong base who need a shorter build 4–5 days 18–20 miles Intermediate/Experienced
12 Week Marathon Training PLUS Plan Runners who want extra guidance in mindset and nutrition 4–5 days 18–20 miles Intermediate/Experienced / Paid
16 Week Beginner Marathon Training Schedule First-time marathoners 3–4 days 18–20 miles Beginner
16 Week Intermediate Marathon Training Schedule Runners with prior race experience 4–5 days 20 miles Intermediate
16 Week Marathon FINISHING TIME GOAL Plans Intermediate to advanced runners targeting specific finish times 4–5 days Varies by plan Intermediate/Experienced
20 Week Marathon Training Schedule Runners who prefer gradual progression 4–5 days 18–20 miles Beginner to Intermediate
Run Your First Marathon Training Program First-time marathon runners needing coaching support 3–5 days Varies Beginner / Paid
32 Week Marathon Training Schedule Long-term base builders 3–5 days 18–20 miles Beginner / All Levels
52 Week Marathon Training Schedule Runners building year-round consistency 3–5 days 18–20 miles Beginner / All Levels

Marathon Training Plans – Kilometers

Plan Duration Goal / Focus Link (Kilometers)
Beginner/Intermediate Marathon Plan 12 Weeks Gain strength + speed View KM Plan
Beginner Marathon Plan 16 Weeks Build base & complete first marathon View KM Plan
Intermediate Marathon Plan 16 Weeks Challenge yourself! View KM Plan
Beginner/First Time Marathon Plan 20 Weeks Increase endurance & pace View KM Plan
Beginner/First Time Marathon Plan 32 Weeks Slow, steady progression View KM Plan
Full-Year Marathon Training 52 Weeks Build running base + endurance View KM Plan
Run Your First Marathon 20 Weeks Guided program View KM Plan
Sub-Time Goal Plans 16 Weeks Break a finishing time goal View KM Plan
Beginner/Intermediate 12 Weeks Training Plan with extras! View KM Plan

How to choose the right marathon training schedule:

The best marathon training plan for you is going to be the one that is right for. Let's talk about each of the different factos that might influence which plan you choose for yourself: 

Your current fitness level: 

If you are new to fitness, you will want to choose a longer beginner plan such as the 32 week marathon training schedule or the 52 week marathon training schedule. If you have a good fitness level base you might feel more comfortable choosing one of the first time marathon plans that are shorter in length. If you have been a runner for a while you might want to challenge yourself to the 12 Week Marathon Schedule or a Time Goal Marathon Training Schedule.


Your current weekly mileage:

If you are not currently running at all, you may do better with a plan that incoporates a solid base building phase such as the 32 week marathon training schedule or the 52 week marathon training schedule. If you already are comfortable with running at least 4 miles then any of the beginner or intermediate plans on this site will serve you well! If you are more advanced as a runner, then the Break 3:30, Break 3:45 or Break 4 Hours in the Marathon 16 Week training plans will be perfect! 


How many days per week can you train?

The minimum number of days that you run per week while training for a marathon is 3. Any less than 3 running days per week and your running fitness can begin to suffer. With 3 running days, you are still able to progress, although not as quickly or strongly as 4 or 5 days.

Therefore, at minimum you will want to commit to at least 2 easy shorter runs and 1 long run per week.

If you are a beginner it would be good to incoporate 3 short runs, 1 long run, 1 cross-training day and 2 rest days per week.

If you are more advanced you might choose to do 2 short runs, 2 quality running workouts, 1 long run, 1 cross training workout and 2 rest days per week such as in the 12 week marathon training plan. 


What is your marathon goal: time goal? or completion goal?

If you want to train in order to complete a marathon (while feeling great!) Then any of my beginner or first time marathon programs are for you!

If you want to train for a time goal then do check out the 5 Marathon Finishing Time Goal Training Plans that are each 16 weeks in length. 


How much time do you have until race day? 

This will of course dictate what plan you should choose at least in length. If you are a beginner, you will probably want a training plan that is at least 16 weeks long. If you are more advanced, a 12 week marathon training plan might suit you. 


How much belief in yourself do you have that you CAN run a marathon?

Belief in yourself that you can run a marathon will make a huge impact on your ability to successfully train and complete a marathon. If this is something that you struggle with then I highly recommend using my Mindset Training Plan for Marathoners in conjunction with any marathon training plan. This Mindset Training is also included though in the 12 Week Marathon PLUS Plan and the Run Your First Marathon Program. 


Another way to help determine if you are ready to begin a marathon training plan: 

Answer these questions to determine if you are ready for a full marathon! 


Which Marathon Training Plan Is Right for You?

Not sure which plan fits your experience level, timeline, or goals? Use this guide to quickly find the best marathon training schedule for you:

Each plan links to a detailed schedule so you can view or download your weekly training layout.

Frequently Asked Questions About Marathon Training Schedules

How many weeks do you need to train for a marathon?

Most runners need between 12 and 20 weeks to properly prepare for a marathon. Beginners typically benefit from a 16 to 20 week marathon training schedule, while experienced runners with an established mileage base may successfully train in 12 weeks.


Is 12 weeks enough to train for a marathon?

A 12 week marathon training plan can work if you already run consistently and have a solid aerobic base. New runners are usually better served by a longer build to reduce injury risk.


What is the best marathon training schedule for beginners?

The best marathon training schedule for beginners is typically a 16 or 20 week plan that gradually increases mileage and includes adequate recovery days.


What are the phases of a marathon training plan?

Most marathon training plans include base building, endurance development, strength or speed training, peak mileage, and taper phases.


How many days per week should I run during marathon training?

Most marathon training schedules include 3 to 5 running days per week, plus rest or cross-training days depending on experience level.


What is the difference between a marathon training plan and a marathon training schedule?

A marathon training schedule outlines the weekly layout of workouts, while a marathon training plan includes the overall strategy, progression, and structure behind that schedule.

What is the best marathon training plan?

The best marathon training plan depends on your experience level, current fitness, and how much time you have before race day. Most runners do well with a 20-week marathon training plan, while beginners or those returning from injury may benefit from a longer 32-week plan that builds endurance more gradually.

Is 20 weeks enough to train for a marathon?

Yes, 20 weeks is enough for most runners who already have a solid base of running fitness. A 20-week marathon training plan provides structured mileage progression, long runs, recovery weeks, and taper time to prepare safely and confidently for race day.

Is a 32 week marathon training plan too long?

A 32-week marathon training plan is not too long for beginners or runners who prefer a slower, more gradual build. The extended timeline allows for steady mileage increases, improved aerobic development, and reduced injury risk compared to shorter plans.

Can beginners follow a marathon training schedule?

Yes, beginners can successfully follow a marathon training plan as long as it increases mileage gradually. Plans lasting 20 to 32 weeks are often ideal for first-time marathoners because they allow more time to build endurance safely.


Do marathon training plans include rest days?

Yes, effective marathon training plans always include scheduled rest days and recovery weeks. Rest is essential for muscle repair, injury prevention, and long-term performance improvement.

Marathon training schedules by experience level

beginner marathon training schedules

My philosophy in regards to marathon training is to keep it simple and focus on your running! 

I have heard from so many of you of the success you have had training for a marathon using these marathon training plans while keeping your training sweet and simple!

I hope you will be my next success story! 


32 week marathon training schedule

All the details + free printable pdf download are here: 👇

32 Week Marathon Training Schedule

The most popular marathon training plan that I offer for beginner marathoners is THIS ONE! 

This marathon training plan is great for those who:

  • Are running there very first marathon ever
  • Don’t have a marathon finishing time goal (hey finishing a marathon is a huge feat in itself!)
  • Want to stay injury-free
  • Want to take their marathon training slow and steady with plenty of rest days (perfect for those with a busy life!) 


Here’s what’s scheduled on this plan:

  • 32 Weeks of training
  • Alternating long run weeks (reduction weeks are scheduled about every other week)
  • Highest weekly mileage reaches about 33 miles
  • Highest long run distance can be anywhere between 20 and 23 miles

 32 Week Marathon Training Schedule

The 20 week marathon training schedule

All the details + free printable pdf download are here: 👇

 20 Week Marathon Training Schedule


This marathon training plan was designed specifically for first time marathon runners in mind.

Is this the best marathon training plan for you?

  • Are you a first time marathon runner?
  • Are you comfortable with running at least 3 to 4 miles at one time?
  • This plan is also great for run/walkers!


Here’s what’s scheduled on this marathon training plan: 

  • 4 days of running scheduled every week (3 shorter runs and 1 long run)
  • 1 scheduled cross training day per week
  • the focus is almost completely on the long run and does not include other quality running workouts such as tempo runs or hill repeats as this plan is specifically for first time marathoners
  • 10% increase in mileage each week where your long run is over 10 miles in length.
  • You will have alternating “reduction/easy weeks” after you pass your 12 mile long run during training, where your mileage is reduced and the "long" run is much shorter in length (between 6-10 miles). These help you to stay fresh and injury free! 

20 Week Marathon Training Schedule


16 week marathon training schedule for beginners

All the details + free printable pdf download are here: 👇

16 Week Marathon Training Schedule 

The goal of this marathon training plan is to build your running volume and endurance at a healthy rate for a beginner marathon runner.

This is a another training schedule that does not contain quality running workouts such as speed or hill training as the focus is on getting across the finish line for a beginner runner. 

Before you begin this marathon training plan ask yourself if:

  • You are comfortable running at least 4 miles. (4 to 6 miles is ideal)
  • You are a beginner or first time marathon runner
  • You aren’t striving for a finishing time goal


What’s scheduled on this training plan?

  • Your first long run schedule is 6 miles (that’s why it is good to be able to run 4 to 6 miles before you begin the plan)
  • Each week you will run 3 “easy”  base runs and 1 long run.
  • You will have an optional cross training day (or take it as a rest day)
  • Your highest mileage week will be around 38 miles in Week 13.
  • Reduction/Rest Weeks are incorporated into the schedule
  • A marathon taper week is scheduled during the last 2 weeks of the plan


 16 Week Marathon Training Schedule 


THe 52 Week Marathon Training Schedule

All the details + free printable pdf download are here: 👇

52 Week Marathon Training Schedule 

Yes! You can absolutely run a marathon within one year's time with this marathon training plan! 

This 52 week marathon training schedule will first help you to build a solid running base leading into your official marathon training phase. 

Therefore, this training schedule is multi-tiered and will have you train first for a 5K, then a 10K, a half marathon, and then the marathon itself! 

The beauty with a plan of this length is that although you could use the phases as stand-alone training plans, when creating this 52 Week Training Schedule, I know exactly where you are coming from and your running history from the past couple of months leading into the marathon training phase. 

If you follow the plan, you WILL be ready for that marathon in one year's time.

You can absolutely trim this plan to fit your needs and jump into the training at the level you are at and when you are ready. As always, make this training schedule your own! 

52 Week Marathon Training Schedule

52WeekMarathonTrainingPlanMockup

the run your first marathon training program

Click here for all the details + sign up to join me inside the Run Your First Marathon Training Program! 

The Run Your First Marathon Training Program is a fully guided marathon training plan that walks you through step-by-step everything that you need to know about training and running your very first marathon! 


What's included in the RUN YOUR FIRST MARATHON Training Program:

  • 28 step-by-step training videos where I walk you through the entire process and cheer you along the way!
  • 3 marathon training plans to choose from (+ a prep week plan): 20 weeks, 16 weeks, or 12 week marathon schedules
  • Goals Assessment + Body Assessment + worksheets
  • Your Warm Up + Cool Down Prescriptions during marathon training
  • The 20 Week Mindset Training Plan for Marathon Runners. This features weekly Prompts (the marathon is 80% in the head so we need to train ourselves to be mentally strong during the marathon!)
  • Your Cross Training Prescription + Goals that you will want to incorporate as you train for your first marathon!
  • Strength Training Workouts for Runners (to choose from on your cross training days)Injury Prevention Guide for Marathoners
  • A Mini Marathon Nutrition Guide
  • Your Pre-Marathon Week Strategy all laid out including nutrition! (That last week is crucial!)Your very first marathon carbo-loading plan
  • Pre-Race Meal Plans Race Week Checklists for a smooth marathon start and finish
  • A Recovery Action Guide for after your long runs and the marathon race!
  • Journal/Log space with prompts because it's your first marathon and you should document it!
  • all the included PDF downloads throughout the program are digitally fillable and printable


If you are looking for a one-and-done approach to marathon training, I would love to guide you through the entire process inside the Run Your First Marathon Training Program! 

Click here for all the details + sign up to join me inside the Run Your First Marathon Training Program! 


intermediate marathon training schedules

12 Week marathon training schedule

All the details + free printable pdf download are here: 👇

12 Week Marathon Training Schedule

I would recommend this 3 month marathon training plan for a first time marathon runner only if they were very comfortable running about 4 to 6 miles, if they have previously run a half marathon or 10K within the past 3 to 6 months. 

Otherwise this is also the perfect marathon plan for those who have already run a marathon or two, and would like to run another in 3 months time! 

What is scheduled on this training marathon training plan?

  • This plan comes in both miles and kilometers
  • The plan is divided into 3 phases: a base building phase, a strength building phase, and a speed training phase
  • Your first scheduled “long run” is 6 miles (10 kilometers)
  • Hill repeats, tempo runs, interval training workouts and cross training are all included in this plan
  • Your highest weekly mileages reaches between 41-42 miles (56.5 kilometers)

12 Week Marathon Training Schedule

12 Week marathon training plus plan

See all the details of the 12 Week Marathon Training PLUS Plan here!

This 12 Week Marathon Training PLUS Plan takes the same training schedule as the 12 Week Marathon Training plan but gives you a complete path to the marathon finish line! 

Who is this plan for?

  • Those who are comfortable running between 4 and 6 miles (6 and 10 kilometers)
  • Would like to run a marathon in 3 months
  • Prefer a faster progression of there training and long run buildup
  • Want to include quality workouts in there marathon training strategy.


What does the 12 Week Marathon Training PLUS Plan include?

The PLUS version of the 12 Week Marathon Plan includes:

  • Your training schedule (both in miles and kilometers)
  • Your weekly marathon mindset training tasks Inspirational posts for each day of training scheduled right onto your training plan
  • A 6 Week Meal Plan for Marathon Runners that incorporates directly into this 12 Week Marathon Schedule
  • Your own printable 12 Week Marathon Training Journal/Log
  • Daily tracking sheets, menu planning sheets, + more! 


See all the details of the 12 Week Marathon Training PLUS Plan here!

16 week intermediate marathon training schedule

All the details + free printable pdf download are here: 👇

16 Week Intermediate Marathon Training Schedule 

This marathon training plan is perfect for the runner who has perhaps run one or a couple of marathons and is looking to become faster and stronger at the marathon distance! 

Before using this marathon training plan, it would also be ideal if you:

  • Run an average of 20-30 miles a week regularly 
  • Have the time to put into more extended training
  • Are very comfortable with running 6 miles


What’s scheduled on this 4 month intermediate marathon training plan?

  • There are 3 to 4 shorter runs scheduled each week with a weekly long run on the weekend
  • The first scheduled long run is 10 miles during Week 1
  • Your longest long run is between 23 and 24 miles
  • Hill workouts, tempo runs, and interval workouts are all a part of this plan’s training process
  • You will have a reduction week scheduled about 1 time per month (to allow for extra rest and recovery!)


 16 Week Intermediate Marathon Training Schedule 

time goal marathon training schedules

There is something so thrilling about chasing a time goal dream when you are training for a marathon! 

Maybe you are trying to qualify for the Boston Marathon or you simply want to achieve a personal best with a huge boost of self-esteem to go along with it! 

Whatever your reason, I have 7 Marathon Finishing Time Goal Training Schedules just for you! 

Here are some of the details concerning each of the time goal training plans:

  • The plans combine base running with a variety of quality runs that will help you gain strength and speed so that you can crush your time goals!  
  • Each plan includes both a version in miles and a version in kilometers!
  • Each plan is 16 weeks (4 months) in length
  • 4 training blocks are scheduled onto each plan and are divided into: a 2 week block of base building, 4 week block of strength building, 8 week block of speed training, 2 week prep and taper before the race!


Is one of these marathon finishing time goal plans for you?

  • If you have run a previous marathon or have been running for at least 6 months to 1 year then you are well suited for one of these plans
  • It would be ideal if you can run about 6 miles comfortably and are comfortable running 15 to 20 miles a week on a regular basis
  • You are excited and motivated to put in the hard work to achieve your marathon dream goals! 

Here are the 7 Finishing Time Goal Marathon Training Plans that I currently offer: 

Sub Time Goal Marathon Training Plans

Sub 5 Hours in the Marathon 16 Week Training Schedule

Sub 4:45 in the Marathon 16 Week Training Schedule

Sub 4:30 in the Marathon 16 Week Marathon Training Schedule

Sub 4:15 in the Marathon 16 Week Training Schedule

Sub 4 Hours in the Marathon 16 Week Training Schedule

Sub 3:45 in the Marathon 16 Week Training Schedule

Sub 3:30 in the Marathon 16 Week Training Schedule


how marathon training Schedules are structured

  • How many miles per week should you run?
  • How many miles per week you run while training for a marathon will be dependent on your fitness level going into training and the length of your marathon training plan. 

  • Using one of my marathon training plans:
  • On average, with one of the marathon training plans above you will be running about 20 miles per week. During your peak training weeks you will reach 30+ miles a week. While base training you might only be at 10 miles per week. 

  • The important thing is to not increase you weekly mileage too quickly. Increasing by no more than 10% from week to week is the typical standard for marathon training plans. 

  • How long should your longest run be?
  • Your longest marathon training run should be at least 20 miles. I really like to push my runners to run at least two 20-mile long runs before their marathon race. 

  • Some of my plans have runs of more than 20+ miles scheduled. This is recommended especially if you think you might hit a mental block past the 20 mile mark. I have a more in-depth guide on how long your longest run should be here.

  • What is tapering?
  • Tapering is simply a reduction in you weekly training leading up to your marathon race day to allow for extra rest and recovery so that you are at your peak fitness on race day! I have a guide to tapering here!

  • How many rest days do you need?
  • Having 2 rest days per week seems to be the sweet spot for most runners training for a marathon. Obviously this might be more or less depending on how many days per week you have available to train, whether you are performing a cross training day, etc. How to rest and recover after a long run.


  • Should you lift weights during marathon training?
  • Strength training is the ideal form of cross training while training for a marathon! You don't necessarily have to lift weights as body weight strength exercises can also be highly effective! I have an entire guide here on strength training as a runner. If you want a series of workouts, here is a beginner's Strength Training Plan for Marathoners Plan. 


    • How to train for a marathon successfully

    I have an Ultimate Guide on  How to Train for a Marathon right here! 

    Here are some quick guidelines though.

    Weekly Routine Tips:

    When setting up systems for your new marathon training lifestyle I can't recommend enough something "simple" that we can make so complicated and that is to build a routein and stick to it. 

    Keep a running stockpile ready to make changing for your run easier. Keep your energy drinks pre-mixed and ready. Prepare for every run the day before. Meal prep. Have a system for making sure you are hydrated. Know what you are doing for cross training before it is actually cross training day. Find ways to make your running eaiser to do and then stick with it. 


    Recovery Tips:

    You are going to feel sore after some of your workouts and definitely after your long runs. Have a plan in place to help with recovery. Get some basic items to help recovery before you even reach the point in your marathon training plan that you are sore - epsom salt, foam roller, protein/electrolyte mixes, etc. 

    Here is a long run recovery plan to implement after your long runs. 


    Fueling basics:

    Fueling during your long runs  and training can make or break your training and your race! I have an entire section of the website devoted just to marathon nutrition which you can find here.

    It is so, so important to get this aspect of your training right! In a nutshell, you will need to make sure you are getting adequate amounts daily of carbohydrates, proteins and fats.  

    During your runs, if you will be running for longer than 1 hour, you need to be bringing a high carbohydrate/electrolye filled energy drink with you. Here is a guide to energy drinks as a marathon runner.

    You will need to refuel with carbohydrates and quality fats and proteins after a long run and in preparation for your runs. 

    This is an art and a science and your ultimate resource on marathon nutrition and finding the right, personalized training nutrition plan for you will be the Eat Like a Marathoner Nutrition Course.


    How to Avoid Burnout:

    Most runners will experience a certain amount of burnout while training for a marathon due to the rigourous demands of training and the length of the training plan. 

    I think the best way to combat this is to simply know that this happens to everyone. You can try changing up your running routes, run on a treadmill, take an extra rest day that week, watch a motivational running movie or videos, see if its a fuel related issue, take an extra nap, treat yourself and one of the best ways, just push right through it, it wont last forever. 


    How to Adjust a Marathon Training Plan to Fit Your Needs:

    You can absolutely modify any training plan to fit your needs and in fact, I encourage you to! If your training plan will be difficult to stick to because of logistics or time constraints, figure out a way before you begin training to ease the friction. 

    Some ways to do this are to shift your training plan over by 1 day. Instead of running your long runs on Saturdays, move them to Sundays. If you can't make your cross training workout happen, switch it to a rest day. In the end, the best training plan is the one that you can stick to!

    Marathon Nutrition for Training

    Nutrition is a huge component of your marathon training. Without proper nutrition, your performance will suffer. 

    An easy way to make your long runs feel easier is to fuel properly! So it is worth your time to make sure you know what your body needs to train for and run the 26. 2 mile distance! 

    The majority of your diet should consist of complex carbohydrates with the rest being made up of quality fats and proteins. Focusing on eating whole foods with lots of whole grains, vegetables and fruits can make a big impact on how you feel especially when running! I deep dive into marathon nutrition on this page. 


  • Carb Loading:
  • Carb loading is a great tool to learn how to use before your long runs and before the marathon race itself. Essentially, carbo-loading is increasing your carbohydrate intake at least the day before, but can be several days before so that you have adequate carbohydrate stores to actually fuel your runs. If you aren't sure why carbs are so important for distance runners see this page! 

  • For lots of information on implementing a carb-loading plan + carb loading meal plans see this post. 

  • Long run fueling
  • Fueling your long runs is another important component of marathon nutrition. The number thing I can recommend to you is to find a great energy drink that works for you, that tastes great, has the right carb count and electrolytes. 
  • I have a post devoted to fueling your long runs right here. 


  • Hydration strategy
  • Nailing your hydration will also make or break your training. In fact, a large majority of injuries and even health problems can be avoided simply be staying hydrated! The recommended amount of water intake a day is half of your weight in ounces. 

  • It is good to come up with a system to stay hydrated throughout the day. My system of choice is to fill six 24 ounce water bottles the night before and then make sure I drink them all before the next night is over and refill them for the following day. 

  • Race week nutrition:
  • The most crucial week in terms of your nutrition will be the week before your race! You will want to be sure to implement a carb-loading plan, stay hydrated and plan out your pre-race meal, your breakfast the morning of the race if you choose to have any, and how you want that week to flow. See my post on what to eat before a marathon here. 

    • Mental Training for your marathon

  • How you mentally handle the marathon distance will account for about 80% of your success or failure! Isn't that mind-blowing! 

  • But it's the hard truth. 

  • Therefore, I schedule in mindset training on most of my marathon training plans. My Mindset Training Plan for Marathoners is the mental training plan that I use and it can be used with any marathon training plan. It has 20 weeks worth of prompts, techniques, and practices to train yourself in as you progress through the longer and harder parts of your marathon training plan. 

  • However, you know yourself best! Find ways to make distance running easier for YOU! Do you need to treat yourself for each week, month, or phase of training you complete? How do you normally handle anxiety? Would breaking your marathon race up into 3 distinct segments in your mind help you to not become overwhelmed by the distance? Have you ever practiced visualization? 
  • All of these things are great ways to help you stay mentally strong. Find what works for you and lean into that. 

  • Here are a few extra resources you might enjoy: 


    • Marathon training gear

  • All a marathon runner truly needs is a good pair of running shoes (although some might debate even that). However there are definitely some pieces of gear and tools that can make your life easier. Here are a few:

  • Shoes: see my list of the best running shoes for marathoners here. 

  • Socks: I particularly appreciate cushioned, anti-sweat and anti-blister socks. And yes, please to compression socks after long runs! I have a guide to great socks for runners here.

  • Watch: a good running watch is invaluable to a runner. Honestly, I ran with a digital stopwatch for most of my running years, however I did enjoy upgrading to the Fitbit Versa 2. Here is a post for you if you are debating between an Apple vs. Garmin watch as a runner. 

  • Hydration Tools: Having a plan as to how you will rehydrate while running is a must! Here is a guide to hydration belts. You might also want to read up on whether you should go with chews or gels for energy. 

  • This list could really go on and on! See my guide here for lots more on marathon training gear such as foam rollers, recovery tools, clothes, sunglasses and more!

    • speed work & strength training for marathoners

    Resources to help you run faster:


    Running Workouts for Marathoners: 

    Marathon Training Tips: 


    Alright! You've come to the end of the list of the best marathon training schedules for beginner, intermediate, and advanced runners! 

    I hope that you are excited by one of these training schedules! 

    I want you to know something though before you begin training:

    Your big dream is easier to achieve than you think! 

    A simplified approach is all you need to make crossing your marathon finish line a fun success! 

    And that is the goal of  my website! I want you to feel like you can run a marathon. It doesn't have to overwhelm and consume you but it will definitely change your life! 

    Based off of what we talked about above, choose one of the simple yet highly effective marathon training schedules here on the website that have been well loved and used by thousands of runners world wide! 

    Each one has been designed with your success in mind! My wish is that you can have a fulfilling journey all the way to the finish line and cross with a smile on your face no matter what the outcome! 

    You got this! I can't wait to hear all about it! 


    Extra marathon training resources just for you!


    Marathon training gear


    About the marathon


    👋Sign up to receive the free printable strength exercises for runners: 👇

    PrintableStrengthExercisesforRunnersWorkouts

    As featured on:

    FeaturedOnAllAboutMarathonTrainingHeader