24 Week Marathon Training Plan
The first 12 weeks of this marathon training plan will be kept pretty simple. We’ll be focusing on the basics of a good marathon training program; building mileage and aerobic strength, understanding the fundamental weekly schedule, and acclimating your body to the increasing stress load.
Week
Goals
Sun
Mon
Tues
Wed
Thurs
Fri
Sat
Week 1
5 Runs: Target 25 miles
Day Off
Easy 5 mile run
Easy 3 mile run
Easy 5 mile run
Day Off
Easy 3 mile run
Easy long run of 10 miles
Week 2
5 Runs: Target 30 miles
Day Off
Easy 5 mile run
Easy 3 mile run
Easy 5 mile run
Day Off
Easy 3 mile run
Easy long run of 12 miles
Week 3
5 Runs: Target 35 miles
Day Off
Easy run
Tempo run WU/CD. 3 X 5min at tempo pace*
Easy run
Easy hilly run*
Day Off
10 mile Progression run*
Week 4
4 Runs: Target 25 miles
Day Off
Pickups WU/CD 6 X 1min pickups w/ 2min rest
Day Off
Easy run
Tempo run WU/CD. 3 X 10min w/ 1min rest at tempo pace
Day Off
Easy long run of 13 miles
Week 5
5 Runs: Target 30 miles
Day Off
Tempo Run WU/CD 6 X 2min pickups w/ 2min rest
Easy run
Day Off
Tempo Run. WU/CD. 20-25min at tempo pace
Easy hilly run
Easy long run of 12-14 miles
Week 6
6 Runs: Target 35 miles
Day Off
Intervals. WU/CD. 4 X 800m at 10k pace w/ 2min rest
Easy run
Easy run
MP Workout*. WU/CD. 3 X 2mi at MP w/ 2min rest
Easy run
Easy long run of 14 miles
Week 7
6 Runs: Target 40 miles
Day Off
Hills. WU/CD. 5, 4, 3, 2, 1min hill intervals. Take 2-3min rest
Easy run
Easy hilly run
Tempo Run. WU/CD. 30min Tempo Run
Easy run
12 mile Progression run
Week 8
Down Week
5 Runs: Target 25 miles
5 Runs: Target 25 miles
Day Off
Easy run
Easy hilly run
Easy run
Day off
Easy run
Easy long run of 15 miles
Week 9
5 Runs: Target 30 miles
Day Off
Tempo Run. WU/CD. 30min Tempo run
Easy run
Day Off
Long Hills: WU/CD. 5 X 3min hard uphill intervals w/ 2-3min rest
Easy run
Easy long run of 16 miles
Week 10
5 Runs: Target 35 miles
Day Off
Easy run
MP Workout*. WU/CD. 3 X 2mi at MP w/ 2min rest
Easy run
Day off
Easy run
13 mile progression run
Week 11
6 Runs: Target 40 miles
Day Off
Hills: WU/CD. 5, 4, 3, 2, 1min hard uphill intervals w/ half interval rest
Easy run
Easy run
Intervals WU/CD. 4 X mile @ HM Pace w/ 2-3min rest
Easy run
Long run of 8-10 miles easy
Week 12
4-5 Runs: Target 25 miles
Day Off
Intervals WU/CD. 4 X 800m @ HM pace w/ 2min rest
Day Off
Intervals WU/CD. 6 X 400m @ HM pace w/ 1min rest
Easy 30min
Easy 20min jogging, pre-race
Half marathon race / Marathon prep race.
Access the full Marathon Training Plan on our content and training plan hub Racefurther.