Marathon Training Schedule Generator
Your personalized 16-week roadmap to marathon success
Tip: Start with a base of 15-20 miles per week before beginning this training plan.
Current Fitness Level
Base Fitness: Good
Schedule Preferences
Weeks Until Race: 16
Training Focus
Important: Marathon training carries injury risks. Consult with a physician before beginning any training program. Gradually increase mileage and incorporate rest days.
Your Marathon Training Plan Overview
Peak Weekly Mileage:
Longest Training Run:
Speed Workouts:
40 miles
20 miles
12 sessions
Training Load: Moderate
Key Workouts:
- Weekly long runs building to 20 miles
- Bi-weekly tempo runs at marathon pace
- Monthly progression runs
Marathon Training Fundamentals
Essential Workouts
- Long Runs: Build endurance (15-22 miles)
- Tempo Runs: Improve lactate threshold
- Speed Intervals: Increase VO2 max
- Recovery Runs: Active recovery at easy pace
Progression Strategy
- Increase weekly mileage by ≤10%
- Build long runs by 1-2 miles every 1-2 weeks
- Include step-back weeks every 3-4 weeks
- 3-week taper before race day
"Runners who follow a structured training plan are 3x more likely to achieve their goal time and 5x less likely to experience injury."
Training Phase Breakdown
Base Building (Weeks 1-4)
Establish aerobic foundation with easy runs. Weekly mileage increases gradually. Introduce short speed sessions. Long runs build from current fitness level to 12-14 miles.
Intensity Phase (Weeks 5-10)
Add marathon-pace tempo runs and hill workouts. Long runs increase to 16-18 miles. Weekly mileage peaks. Strength training complements running workouts.
Taper Phase (Weeks 11-16)
Reduce mileage while maintaining intensity. Final long run 3 weeks before race. Sharpening workouts focus on race pace. Emphasis on recovery and nutrition.
Training Tip: Your hardest workouts should be at the end of the intensity phase (weeks 8-10). The taper is for recovery - trust your training!
Marathon Training FAQs
How many weeks should a marathon training plan be?
Most effective plans are 16-20 weeks long. Beginners should opt for 18-20 weeks, while experienced runners can use 12-16 week plans. Our calculator creates a customized 16-week plan.
What's the most important workout in marathon training?
The weekly long run is crucial for building endurance. These progressively longer runs (up to 20-22 miles) teach your body to burn fat efficiently and mentally prepare you for race distance.
How much should I increase my weekly mileage?
Follow the 10% rule: don't increase weekly mileage by more than 10% from the previous week. Include a "step-back" week every 3-4 weeks with 20-30% reduced mileage for recovery.
Should I run the full marathon distance in training?
No. Most plans peak at 20-22 miles. The additional stress of 26.2 miles in training increases injury risk without providing additional physiological benefit. The taper and race-day adrenaline will carry you through.
What if I miss some training runs?
Don't try to "make up" missed workouts. Focus on completing your next scheduled runs. Consistency over weeks matters more than any single workout. If you miss more than 2 weeks, consider adjusting your goal.