Program · 16 weeks · Intermediate beginner
Marathon Plan
Goal race - 26.2 miles
A balanced 16-week build from an aerobic base to a 20-mile peak long run, with a 3-week taper into race day. Assumes you can currently run about 30 minutes continuously.
How to use this plan
- Easy means conversational - you can talk in full sentences. Most miles live here.
- Long runs are the priority session each week; move them if needed but don't skip them.
- Cutback weeks are deliberate - lower volume lets your body absorb the training.
- Adjust paces and mileage to your level; when in doubt, run easier and finish strong.
Note for Ryan (delete before publishing): This is a generic template, not individualized programming. Confirm paces/loads match how you coach, and keep the medical caveat + PAR-Q link.
Base — Build aerobic engine
Build — Add tempo & intervals
Peak — Highest volume & long runs
Taper — Freshen up for race day
Week 1
Base
Aerobic base
| Mon | Rest / mobility 15 min |
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| Tue | Easy run 3-4 mi + 4x20s strides |
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| Wed | Easy run 3-4 mi |
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| Thu | Easy run 4 mi (conversational) |
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| Fri | Rest or 30-40 min easy cross-train (bike/swim) |
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| Sat | Long run 6 mi (easy, conversational) |
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| Sun | Recovery jog 25-35 min + full-body strength |
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Week 2
Base
Build endurance
| Mon | Rest / mobility 15 min |
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| Tue | Easy run 3-4 mi + 4x20s strides |
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| Wed | Easy run 3-4 mi |
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| Thu | Easy run 4 mi (conversational) |
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| Fri | Rest or 30-40 min easy cross-train (bike/swim) |
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| Sat | Long run 8 mi (easy, conversational) |
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| Sun | Recovery jog 25-35 min + full-body strength |
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Week 3
Base
Long-run bump
| Mon | Rest / mobility 15 min |
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| Tue | Easy run 3-4 mi + 4x20s strides |
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| Wed | Easy run 3-4 mi |
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| Thu | Easy run 4 mi (conversational) |
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| Fri | Rest or 30-40 min easy cross-train (bike/swim) |
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| Sat | Long run 10 mi (easy, conversational) |
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| Sun | Recovery jog 25-35 min + full-body strength |
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Week 4
Base
Cutback / recover
| Mon | Rest / mobility 15 min |
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| Tue | Easy run 3-4 mi + 4x20s strides |
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| Wed | Easy run 3-4 mi |
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| Thu | Easy run 4 mi (conversational) |
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| Fri | Rest or 30-40 min easy cross-train (bike/swim) |
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| Sat | Long run 8 mi (easy, conversational) |
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| Sun | Recovery jog 25-35 min + full-body strength |
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Week 5
Build
Add tempo work
| Mon | Rest / mobility 15 min |
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| Tue | Intervals: 2 mi warm-up, 6x800m @ 5K effort (400m jog), cool-down |
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| Wed | Easy run 4-5 mi |
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| Thu | Tempo: 1 mi easy + 3 mi @ half-marathon effort + 1 mi easy |
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| Fri | Rest or 30-40 min easy cross-train (bike/swim) |
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| Sat | Long run 11 mi (easy, conversational) |
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| Sun | Recovery jog 25-35 min + full-body strength |
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Week 6
Build
Peak endurance
| Mon | Rest / mobility 15 min |
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| Tue | Intervals: 2 mi warm-up, 6x800m @ 5K effort (400m jog), cool-down |
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| Wed | Easy run 4-5 mi |
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| Thu | Tempo: 1 mi easy + 3 mi @ half-marathon effort + 1 mi easy |
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| Fri | Rest or 30-40 min easy cross-train (bike/swim) |
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| Sat | Long run 12 mi (easy, conversational) |
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| Sun | Recovery jog 25-35 min + full-body strength |
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Week 7
Build
Cutback / recover
| Mon | Rest / mobility 15 min |
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| Tue | Intervals: 2 mi warm-up, 6x800m @ 5K effort (400m jog), cool-down |
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| Wed | Easy run 4-5 mi |
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| Thu | Tempo: 1 mi easy + 3 mi @ half-marathon effort + 1 mi easy |
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| Fri | Rest or 30-40 min easy cross-train (bike/swim) |
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| Sat | Long run 10 mi (easy, conversational) |
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| Sun | Recovery jog 25-35 min + full-body strength |
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Week 8
Build
Sharpen threshold
| Mon | Rest / mobility 15 min |
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| Tue | Intervals: 2 mi warm-up, 6x800m @ 5K effort (400m jog), cool-down |
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| Wed | Easy run 4-5 mi |
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| Thu | Tempo: 1 mi easy + 3 mi @ half-marathon effort + 1 mi easy |
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| Fri | Rest or 30-40 min easy cross-train (bike/swim) |
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| Sat | Long run 13 mi (easy, conversational) |
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| Sun | Recovery jog 25-35 min + full-body strength |
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Week 9
Build
Big aerobic week
| Mon | Rest / mobility 15 min |
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| Tue | Intervals: 2 mi warm-up, 6x800m @ 5K effort (400m jog), cool-down |
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| Wed | Easy run 4-5 mi |
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| Thu | Tempo: 1 mi easy + 3 mi @ half-marathon effort + 1 mi easy |
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| Fri | Rest or 30-40 min easy cross-train (bike/swim) |
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| Sat | Long run 14 mi (easy, conversational) |
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| Sun | Recovery jog 25-35 min + full-body strength |
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Week 10
Build
Cutback / recover
| Mon | Rest / mobility 15 min |
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| Tue | Intervals: 2 mi warm-up, 6x800m @ 5K effort (400m jog), cool-down |
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| Wed | Easy run 4-5 mi |
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| Thu | Tempo: 1 mi easy + 3 mi @ half-marathon effort + 1 mi easy |
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| Fri | Rest or 30-40 min easy cross-train (bike/swim) |
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| Sat | Long run 11 mi (easy, conversational) |
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| Sun | Recovery jog 25-35 min + full-body strength |
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Week 11
Peak
Long-run peak build
| Mon | Rest / mobility 15 min |
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| Tue | Intervals: 2 mi warm-up, 5x1000m @ 10K effort (400m jog), cool-down |
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| Wed | Easy run 4-5 mi |
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| Thu | Tempo: 2 mi easy + 4 mi @ marathon effort + 1 mi easy |
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| Fri | Rest or 30-40 min easy cross-train (bike/swim) |
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| Sat | Long run 16 mi (easy, conversational) |
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| Sun | Recovery jog 25-35 min + full-body strength |
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Week 12
Peak
Highest volume
| Mon | Rest / mobility 15 min |
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| Tue | Intervals: 2 mi warm-up, 5x1000m @ 10K effort (400m jog), cool-down |
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| Wed | Easy run 4-5 mi |
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| Thu | Tempo: 2 mi easy + 4 mi @ marathon effort + 1 mi easy |
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| Fri | Rest or 30-40 min easy cross-train (bike/swim) |
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| Sat | Long run 18 mi (easy, conversational) |
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| Sun | Recovery jog 25-35 min + full-body strength |
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Week 13
Peak
Peak long run
| Mon | Rest / mobility 15 min |
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| Tue | Intervals: 2 mi warm-up, 5x1000m @ 10K effort (400m jog), cool-down |
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| Wed | Easy run 4-5 mi |
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| Thu | Tempo: 2 mi easy + 4 mi @ marathon effort + 1 mi easy |
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| Fri | Rest or 30-40 min easy cross-train (bike/swim) |
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| Sat | Long run 20 mi (easy, conversational) |
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| Sun | Recovery jog 25-35 min + full-body strength |
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Week 14
Taper
Taper begins
| Mon | Rest / mobility 15 min |
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| Tue | Easy run 3 mi + 4x20s strides |
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| Wed | Easy run 3-4 mi |
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| Thu | Easy run 2-3 mi, relaxed |
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| Fri | Rest or 30-40 min easy cross-train (bike/swim) |
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| Sat | Long run 13 mi (easy, conversational) |
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| Sun | Recovery jog 25-35 min + full-body strength |
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Week 15
Taper
Taper / freshen
| Mon | Rest / mobility 15 min |
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| Tue | Easy run 3 mi + 4x20s strides |
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| Wed | Easy run 3-4 mi |
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| Thu | Easy run 2-3 mi, relaxed |
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| Fri | Rest or 30-40 min easy cross-train (bike/swim) |
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| Sat | Long run 8 mi (easy, conversational) |
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| Sun | Recovery jog 25-35 min + full-body strength |
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Week 16
Taper
Race week
| Mon | Rest |
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| Tue | Easy 3 mi + strides |
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| Wed | Easy 2 mi |
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| Thu | Rest or 20 min shakeout jog |
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| Fri | Rest - hydrate, easy day |
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| Sat | Rest or 10 min shakeout |
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| Sun | RACE - Marathon 26.2 mi |
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