Complete Marathon Training Guide
20-week comprehensive training plan to conquer 42.2 kilometres. Progressive mileage and pace development for marathon success, from first-timer to Boston qualifier.
Training Duration
20 Weeks
Progressive plan building endurance and speed for 42.2K
Training Days
5-6 per week
Structured approach with emphasis on aerobic development
Target Level
Intermediate to Advanced
For runners with half marathon experience targeting sub-4:00 to sub-3:00
Weekly Mileage
30-70 miles
Gradually building aerobic capacity and endurance
Training Plan Structure
Weeks 1-6: Base Building
Establish aerobic fitness foundation with easy running and gradual mileage increases.
- Build weekly mileage gradually
- Establish consistent routine
- Focus on easy aerobic running
- Introduce basic tempo work
Weeks 7-14: Endurance Building
Develop aerobic capacity with longer runs and structured tempo sessions.
- Increase long run distance
- Add sustained tempo efforts
- Build weekly volume
- Develop lactate threshold
Weeks 15-18: Peak Training
Integrate race pace work and peak mileage while maintaining endurance base.
- Marathon pace practice
- Peak weekly mileage
- Long run simulations
- Race-specific preparation
Weeks 19-20: Taper & Race
Reduce volume while maintaining sharpness for peak race day performance.
- Significant volume reduction
- Maintain race pace feel
- Final race preparation
- Marathon race day!
Marathon Training Pace Zones
Understanding and using the correct training paces is crucial for marathon success. Use our marathon pace calculator to determine your specific zones.
Easy Pace (Zone 1)
Target: 60-120 seconds slower than marathon pace
Comfortable, conversational pace that builds aerobic base. You should be able to speak in full sentences. This pace develops capillary density, mitochondrial efficiency, and fat burning capacity - crucial for marathon success.
Usage: 80-85% of your training should be at this pace
Tempo Pace (Zone 2)
Target: 25-35 seconds slower than marathon pace
Comfortably hard effort sustainable for 20-60 minutes. This improves lactate threshold and teaches efficient lactate clearance - essential for maintaining marathon pace.
Usage: 1-2 tempo sessions per week during build phases
Marathon Race Pace (Zone 3)
Target: Your goal marathon pace
The pace you plan to run on race day. Practice this regularly to develop neuromuscular efficiency and race-specific fitness. Should feel comfortably hard but very sustainable.
Usage: Race pace segments in long runs and specific workouts
Half Marathon Pace (Zone 4)
Target: 15-25 seconds faster than marathon pace
Moderately hard effort that improves VO2 max and running economy. These develop speed and power needed for strong marathon finishing and racing versatility.
Usage: Longer intervals (1000m-3000m) with recovery
20-Week Training Schedule
Week 1: Base Building Foundation
Monday
Rest or Cross-Training
Complete rest or 45-60 minutes of low-impact activity
Tuesday
Easy Run
45-50 minutes easy pace + 6 x 20-second strides
Wednesday
Tempo Run
15 min warm-up + 25 min tempo pace + 10 min cool-down
Thursday
Easy Run
40-45 minutes easy pace
Friday
Rest
Complete rest day
Saturday
Easy Run
35-40 minutes easy pace
Sunday
Long Run
90-105 minutes easy pace
Week 10: Endurance Building Peak
Monday
Rest or Cross-Training
Rest or 60 minutes cross-training
Tuesday
Tempo Run
20 min warm-up + 40 min tempo pace + 15 min cool-down
Wednesday
Easy Run
60-70 minutes easy pace
Thursday
Interval Training
20 min warm-up + 6 x 1000m at HM pace (400m recovery) + 15 min cool-down
Friday
Easy Run
45-50 minutes easy pace
Saturday
Easy Run
50-60 minutes easy pace
Sunday
Long Run
150-180 minutes easy pace with 30 min at tempo in middle
Week 16: Peak Training
Monday
Rest or Cross-Training
Rest or 60 minutes cross-training
Tuesday
Marathon Pace
20 min warm-up + 4 x 15 min at marathon pace (3 min recovery) + 15 min cool-down
Wednesday
Easy Run
70-80 minutes easy pace
Thursday
Tempo Run
20 min warm-up + 35 min tempo pace + 15 min cool-down
Friday
Easy Run
50-60 minutes easy pace
Saturday
Easy Run
60-70 minutes easy pace
Sunday
Long Run
180-210 minutes with final 60 min at marathon pace
Week 20: Race Week Taper
Monday
Rest
Complete rest day
Tuesday
Easy Run + Strides
35 minutes easy + 6 x 20-second strides
Wednesday
Rest
Complete rest day
Thursday
Race Pace Practice
15 min warm-up + 3 x 8 min at marathon pace (3 min recovery) + 10 min cool-down
Friday
Rest
Complete rest day
Saturday
Easy Shakeout
20-25 minutes very easy + 4 x 15-second strides
Sunday
RACE DAY! 🏃♂️
Marathon Race - execute your race plan!
Marathon Race Day Strategy
Pre-Race Preparation
- Three Weeks Before: Begin taper, reduce volume by 25-30%
- Two Weeks Before: Reduce volume by 40-50%, maintain some intensity
- Week Before: Reduce volume by 60%, very light intensity
- Race Morning: Eat 3-4 hours before, arrive 2+ hours early
- Warm-up: 15-20 minutes easy jogging + 6-8 strides
Pacing Strategy
First 10K (0-10K)
Start conservatively, 10-20 seconds slower than goal pace. Let the field settle and find your rhythm. Banking time early leads to disaster.
Middle 20K (10-30K)
Gradually build to goal pace by 15K. Maintain steady, controlled effort. This is where patience pays off - stay disciplined.
Final 12.2K (30-42.2K)
The real race begins at 30K. Maintain pace through 35K, then dig deep. Final 7K is about mental toughness and race execution.
Race Tactics
- Positioning: Start in appropriate corral, don't get caught up in early pace
- Drafting: Use other runners to save energy, especially in windy conditions
- Fueling: Practice race nutrition - fuel every 45-60 minutes
- Mental Strategy: Break race into 10K segments, focus on process
- Hills: Maintain effort (not pace) on hills, use downhills wisely
- The Wall: Prepare mentally for 30-35K difficulty, have strategies ready
Nutrition and Recovery
Training Nutrition
- Eat balanced meals with adequate carbohydrates for glycogen replenishment
- Stay consistently hydrated throughout the day
- Fuel all runs longer than 90 minutes with carbohydrates
- Consume protein and carbs within 30 minutes post-workout
- Practice race day nutrition during all long runs
- Focus on whole foods and minimize processed foods
- Consider iron and vitamin D supplementation
Race Week Fueling
- Begin carb loading 3-4 days before race
- Practice race morning breakfast routine multiple times
- Plan to consume 30-60g carbs per hour during race
- Hydrate consistently but avoid overdrinking
- Consider caffeine strategy (practice in training)
- Plan detailed post-race recovery nutrition
- Avoid any new foods or supplements
Recovery Protocols
- Prioritize 8-9 hours of quality sleep each night
- Take rest days seriously - complete rest or easy cross-training
- Include dynamic warm-ups and thorough cool-down stretching
- Listen to your body and adjust training when fatigued
- Regular massage or foam rolling for muscle maintenance
- Plan recovery weeks every 3-4 weeks
- Monitor resting heart rate for overtraining signs
Get Your Personalized Marathon Training Plan
This guide provides a solid foundation, but a personalized plan tailored to your specific fitness level, schedule, and goals will optimize your marathon performance and reduce injury risk.
- ✓ Customized to your current fitness level
- ✓ Adjusted for your specific goal time
- ✓ Flexible scheduling options
- ✓ Progressive difficulty adjustments
- ✓ Comprehensive injury prevention protocols
- ✓ Race-specific strategy and nutrition guide
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