Running · Advanced
Marathon
16 weeks · 4 sessions per week
Who it is for
For anyone who can already run an hour in one go and has time to train four times a week. The first long session lasts 75 minutes.
How it works
This plan builds your endurance for a marathon over sixteen weeks. Every week you do four sessions: two easy sessions, a session with tempo blocks in zone 3 and a long session at an easy pace. The long session builds from 75 to 155 minutes. Weeks 4, 8 and 12 are lighter, and in the last three weeks you taper. The plan works with minutes, not kilometres.
Warming up and recovery
Start every session with five minutes of easy walking and finish with five minutes of walking. Plan at least one rest day between two sessions.
Your schedule, week by week
Zone 1 is very easy, zone 2 is a pace at which you can still talk. Calculate your own zones in the heart rate zones calculator. Zone 3 is a firm pace at which you can still talk in short sentences. Only work in this zone during the blocks the schedule shows, and keep the rest easy.
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This plan is a guideline, not medical advice. If you have an injury, heart or lung problems or any other condition, or you are pregnant, discuss it with a doctor or physiotherapist first.
01
Keep the long session easy
The long session is meant to build endurance, not to be fast. If you can no longer talk, slow down.
02
Plan rest between your sessions
Put your four sessions with a rest day in between, for example on Monday, Wednesday, Friday and Sunday, with the long session on Sunday.
03
Test what you will use on race day
During your long sessions, try out your shoes, your clothing and what you plan to eat and drink. Do not use anything new on race day.
Frequently asked questions
Do I have to run the tempo blocks in zone 3?
The plan shows zone 3 for those blocks: a firm pace at which you can still say short sentences. If it feels too hard, slow down. Calculate your own zones in the heart rate zones calculator.
What if I miss a session or a week?
Pick up at the session you missed. If you could not run for more than a week, repeat the last week that went well.
Do I have to run 42 kilometres in training?
This plan does not include that. The longest session lasts 155 minutes. The plan works with minutes, not kilometres, and how many kilometres that is depends on your pace.
When should I stop?
If you feel chest pain, dizziness or unusual shortness of breath, stop and ask a doctor for advice. Also stop if you feel sharp pain in a joint or muscle and have it checked if the pain persists.