Weeks 1–4
Consistency and aerobic base.
Marathon Training Plan
A Complete 16-Week Route to Race Day
Long runs, threshold work, easy mileage, recovery and race-specific pacing organised into one progressive plan.
Easy MileageThresholdLong RunRecovery
Page overview
What this plan is designed to change
A marathon plan should increase durability without making the runner too tired to absorb training. The goal is not simply to reach a large mileage number. The 16-week structure balances easy volume, threshold work, long runs, recovery and selected race-pace sessions.
A 16-week marathon progression
Weeks 5–10
Long-run and threshold progression.
Weeks 11–14
Marathon-specific pacing and fueling.
Weeks 15–16
Taper and race readiness.
Train duration without turning every Saturday into a race
This section supports the page goal with running-specific context and practical guidance.
- Easy opening
- Fuel practice
- Controlled late miles
Different sessions need different effort
Easy
Conversation pace and recovery.
Threshold
Controlled hard, not sprinting.
Marathon Pace
Specific sustainable race rhythm.
Practice the details before race week
Shoes
Use race footwear in selected sessions.
Fueling
Rehearse carbohydrate and fluids.
Pacing
Practice controlled opening kilometres.
Make the 16-week plan fit your real week
Set the plan around the days you can train consistently before adding more volume or intensity.
- Choose your long-run day
- Set available training days
- Review fatigue every week
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