Marathon 1
Length: 16 weeks
Weekly Schedule: 5 days running (4 easy days, 1 long run) and 2 days rest
Sample Workout: 20-Download Your Training Plan.
Recommended Experience: Tackling 26.2 miles is an amazing and challenging feat, but this plan is designed to build your distance and fitness gradually. You should be able to run at least 6 miles and be used to working out regularly at a moderate to hard effort. You'll peak at 44 miles with a 20-mile long run.
Length: 20 weeks
Weekly Schedule: 4-5 days running (4 days easy, 1 long run) and 2 days rest
Sample Workout: 1 Published: Feb 13, 2020 10:24 AM EST
Recommended Experience: This 20-week marathon training plan is designed for those who have been running regularly at least four times per week for three months and ideally at least one year. But you only need to be able to run 3 miles at a time to start this plan.
Length: 26 weeks
Weekly Schedule: 3 total run/walk days (2 easy runs, 1 long run), 1 easy walk day, 3 rest or cross-train days
Sample Workout: 30-45 min run/walk
Recommended Experience: For someone who already walks a lot or who does short run/walks. You should be able to run/walk about 2 miles and/or for about 30 minutes to start, but the ratio of running to walking is up to you.
Length: 20 weeks
Weekly Schedule: 3 total run/walk days (2 easy runs, 1 long run or race pace), 1 easy walk day, 3 rest or cross-train days
Sample Workout: 5 miles with sets of intervals 400 meters, 800 meters, mile
Recommended Experience: If you consistently run about three days a week and have raced in a few 5Ks or 10Ks, or a half marathon, you are probably ready for this plan. You should be able to run/walk at least 5 miles to start.
Length: 20 weeks
Weekly Schedule: 3 total run/walk days (1 easy run, 1 race pace, 1 long run or speed workout), 1 easy walk day, 3 rest or cross-train days
Sample Workout: 4 mile long run at a comfortable pace
Recommended Experience: For runners who have tackled a half marathon and want to increase distance, or marathoners who want more practice at marathon race pace. You should already have a solid base as the first week requires a 12-mile long run.
Length: 16 weeks
Weekly Schedule: 5-6 days running (2-4 easy days, 1 speed workout, 1 long run) and 1-2 days rest
Sample Workout: 8-9 miles with sets of intervals (400 meters, 800 meters, mile)
Recommended Experience: The program starts with 24 miles a week and an 8-mile long run, and peaks three weeks before the race with 45 miles and a long run that’s 20 miles, with suggested paces to hit an average mile time of about 11:25 on race day.
Length: 16 weeks
Weekly Schedule: 5-6 days running (2-4 easy days, 1 speedwork, 1 long run) and 1-2 days rest
Sample Workout: 2-mile warmup, 6 miles at tempo (10:02/mile), 2-mile cooldown
Recommended Experience: The plan starts with 24 miles a week and an 8-mile long run, and peaks three weeks before the race with 45 miles and a long run that’s 20 miles, with suggested paces to hit an average mile time of about 10:50 on race day.
Length: 16 weeks
Weekly Schedule: 5-6 days running (2-4 easy days, 1 speedwork, 1 long run) and 1-2 days rest
Sample Workout: 4-mile warmup, 2 miles at tempo (9:33/mile), 2-mile cooldown
Recommended Experience: The program starts with 24 miles a week and an 8-mile long run, and peaks three weeks before the race with 45 miles and a long run that’s 20 miles, with suggested paces to hit an average mile time of about 10:15 on race day.
Length: 16 weeks
Weekly Schedule: 5-6 days running (2-3 easy days, 1-2 speedwork, 1 long run) and 1-2 days rest
Sample Workout: 2-A Part of Hearst Digital Media
Recommended Experience: Most weeks feature one day of rest and six days of running, and include workouts like intervals, Yasso 800s and tempo runs to help you get fitter and faster so you can clock an average mile time under 9:45 come race day. That means you need a strong base of running regularly at a moderate to hard effort.
Length: 16 weeks
Weekly Schedule: 5-6 days running (2-4 easy days, 1-2 speedwork, 1 long run) and 1-2 days rest
Sample Workout: 2-mile warmup, 6 x 800-meter repeats at about 8-minute pace with 400-meter recovery between each, 2-mile cooldown
Recommended Experience: For a consistent runner used to regularly working out four to five times a week. The plan starts with a 10-mile long run and peaks at 44 to 47 miles a week with a 22-mile long run, helping you average under a 9:10 per mile come race day.