the best Marathon Training Schedules for beginner, intermediate, & advanced runners!
So you are looking for a marathon training schedule!
I’m already so excited for you!
Training for a marathon is going to be one of the best memories of your life! (perhaps you already know that though if you have previously run a marathon!)
I want you to know something though beforehand:
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 exactly what I’m going to give you on this page!
A list of simple yet highly effective marathon training schedules that have been well loved and used by thousands of runners world wide!
For your convenience, I put together this list of all the marathon training schedules that I currently offer on the All About Marathon Training Site in an organized list here on this page.
I have so many different marathon training plans to offer you from paid options to free printable pdf options so that you can start your marathon journey TODAY!
Here’s a quick list of all the marathon training schedules you will find linked on this page:
- Beginner Marathon Training Plans
- Intermediate Marathon Training Plans
- Time Goal Marathon Training Plans / some are slightly more advanced training schedules depending on your specific time goals
- Many of these marathon plans are available in miles as well as kilometers!
On each marathon training schedule plan that is linked, click the link to find a full run-down of everything you need to know in order to train and run a great race using the plan on the specific page that is linked.
I will give you a quick overview though of what each training plan entails on this page.
If you are looking for something specific that you don't see here, you can always reach out to me in the Contact Me form in the top right hand side of the navigation bar.
Let’s answer some common questions first before jumping into the training plans!
What is the purpose of a marathon training schedule?
A marathon is largely a feat of endurance.
The question always looms....Can I run a full 26.2 mile marathon?
A marathon training schedule will help you to reach your peak endurance potential at a certain point in time in order for you to be able to complete the entire marathon distance!
For most runners, training for a marathon is a challenge that requires months of upfront hard work, sweat, and probably a few tears.
Without a good training schedule, you quite possibly won’t even make it halfway through the marathon race.
This is devastating to anyone who has invested so much time into their running.
However, all of the training plans on this page have been well loved by thousands upon thousands of runners.
Be assured you can find your perfect marathon training schedule on this page! Yay!
What is the best marathon training schedule for me?
The best training schedule for you is going to be the one that is right for:
- your current fitness level
- running history
- time available to train
- current life commitments
- your belief in yourself that you CAN run a marathon!
These factors are just scratching the surface though.
Answer these questions to determine if you are ready for a full marathon!
Alright! Let’s get to the training plans list!
Here are the training plans, starting with beginners (+ first time marathoners), intermediate runners & runners who are striving for a time goal!
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 training plans while keeping your training sweet and simple!
I hope you will be my next success story!
32 week marathon training schedule
The most popular marathon training schedule that I offer for beginner marathoners is THIS ONE!
This 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
The 20 week marathon training schedule
This training schedule was designed specifically for first time marathon runners in mind.
Is this the best training schedule 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 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!
16 week marathon training schedule for beginners
The goal of this 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.
Is this training plan for you?
Before you begin this marathon training schedule 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
THe 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!
the run your first marathon training program
The Run Your First Marathon Training Program is a fully guided 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!
intermediate marathon training schedules
12 Week marathon training plan
I would recommend this 3 month marathon training schedule 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 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 plus plan
Click here to see all the details + sign up for the 12 Week Marathon Training PLUS Plan!
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!
Click here to see all the details + sign up for the 12 Week Marathon Training PLUS Plan!
16 week intermediate marathon training schedule
This 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 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 schedule?
- 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!)
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:
Break 5 Hours in the Marathon 16 Week Training Plan
Break 4:45 in the Marathon 16 Week Training Plan
Break 4:30 in the Marathon 16 Week Training Plan
Break 4:15 in the Marathon 16 Week Training Plan
Break 4 Hours in the Marathon 16 Week Training Plan
Break 3:45 in the Marathon 16 Week Training Plan
Break 3:30 in the Marathon 16 Week Training Plan
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!
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!
Now that you have your training schedule here's your ultimate guide on how to train for a marathon
See this page for Your ultimate guide on how to train for a marathon!
Extra marathon training resources just for you!
- Common Beginner Marathon Training Questions + Concerns
- Your Ultimate Guide to Running Your Best Long Distance Runs!
- Tools + Techniques for Staying Motivated during training
- 9 Easy Ways to Give Back as a Runner
- Top 16 Things to do Before You Begin Marathon Training
- How to Recover Quickly After a Long Run + a 24 Hour Recovery Timeline!
- Best Foods and Activities to Do to Recover Quickly After a Marathon
- How to Recover Quickly After Your Marathon Race
- Marathon & Half Marathon Finishing Time and Pace Calculator
- 5 Things You Really Sign Up for When You Sign Up for a Marathon
Marathon nutrition resources:
- 3 Day Carbo-Loading Menu Plan
- The Best Energy Drinks for Marathoners + When & How Much to Drink
- Best Foods for Runners Before a Long Run
- Best Nutrition for Runners During a Long Run
- Best Foods for Runners After a Long Run
Resources to help you run faster marathons
- How to find your Vo2Max Fitness Level as a Runner
- How to Run Faster: 5 Ways to Increase Your Running Potential
- Your Guide to Running Fartlek Workouts
- Your Guide to Speed Training as a Distance Runner
Marathon training Tips
How to mentally train for your marathon
- 4 Motivational Strategies to know/do before you begin marathon training
- List of Marathon Movies that will inspire and motivate you
Running workouts for marathoners
- Running Workouts: 5 Minute Upper Body Add-On
- 7 Treadmill Workouts to keep your runs fresh!
- 30 Minute Treadmill Hill Workout
- Cross Training Tips + Techniques for Runners
- Cross Training Workouts for YouTube
- The Best Stretches for Runners (before & after a run)
- The 1.5 Mile Cooper Running Fitness Test to track your progress
Marathon training gear
- A list of the best running shoes for men and women distance runners + tips
- Running with a Jogging Stroller
- 11 Benefits to running on a treadmill
- Tips + My Favorite Gear for Running in the Dark
- Best Running Shoes for Marathoners
- Compression Running Socks for Marathoners: Pros & Cons
- How to Use a Running Log + What to Record
- What to wear when running and training in cold weather
- The Best Treadmills for Runners on a Budget: Great treadmills for Marathon Training that are Under $500 and Under $1000!
About the marathon
General Running Resources
- Best Benefits of Being a Runner
- Correct Running Form: Tips + Techniques
- How to Set Goals as a Runner + Goal Planning Sheet
- Your Guide to Running Injuries: How to Prevent, Treat & Recover as Quickly as Possible!
- How to Treat & Prevent Muscle Soreness as a Runner
- 12 Ways You Can Improve Your Running Economy & Efficiency
- Your Ultimate Guide to using the Run/Walking Galloway Method
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Hi! I'm Molly! I combined my love for running with my Exercise Science degree to provide training plans and resources to help runners achieve their marathon goals!
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