Marathon Training

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Creating a 6-month marathon training program will set you up for success, especially with a solid base from your half-marathon training. Here’s a structured plan that balances mileage, strength, and rest:

Training Plan Overview:

1. Duration: 6 months (24 weeks)

2. Key Components:

   • Base Building: Increase mileage gradually.

   • Long Runs: Weekly long runs to build endurance.

   • Speed Work: Tempo runs and interval training to improve speed and stamina.

   • Cross-Training: Activities like cycling, swimming, or yoga to boost fitness without impact.

   • Rest and Recovery: Essential for muscle repair and preventing injury.

Month 1: Base Building

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday

1Rest3 miles easy4 miles easy3 miles easy Rest or cross-train3 miles easy5 miles long run

2Rest3 miles easy4 miles easy3 miles easy Rest or cross-train4 miles easy6 miles long run

3Rest3 miles easy5 miles easy3 miles easy Rest or cross-train4 miles easy7 miles long run

4Rest4 miles easy5 miles easy4 miles easy Rest or cross-train4 miles easy8 miles long run

Month 2: Building Strength and Endurance

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday

5Rest4 miles with 4x400m intervals5 miles easy4 miles easy Rest or cross-train5 miles easy9 miles long run

6Rest5 miles with 4x400m intervals6 miles easy4 miles easy Rest or cross-train5 miles easy10 miles long run

7Rest5 miles tempo run6 miles easy5 miles easy Rest or cross-train6 miles easy11 miles long run

8Rest5 miles with 6x400m intervals6 miles easy5 miles easy Rest or cross-train6 miles easy12 miles long run

Month 3: Increasing Intensity

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday

9Rest6 miles with 6x400m intervals7 miles easy5 miles easy Rest or cross-train7 miles easy13 miles long run

10Rest6 miles tempo run7 miles easy6 miles easy Rest or cross-train7 miles easy14 miles long run

11Rest6 miles with 8x400m intervals7 miles easy6 miles easy Rest or cross-train8 miles easy15 miles long run

12Rest7 miles tempo run8 miles easy6 miles easy Rest or cross-train8 miles easy16 miles long run

Month 4: Peak Training

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday

13Rest7 miles with 8x400m intervals8 miles easy6 miles easy Rest or cross-train8 miles easy17 miles long run

14Rest7 miles tempo run8 miles easy7 miles easy est or cross-train9 miles easy18 miles long run

15Rest8 miles with 10x400m intervals9 miles easy7 miles easy Rest or cross-train9 miles easy19 miles long run

16Rest8 miles tempo run9 miles easy7 miles easy Rest or cross-train10 miles easy20 miles long run

Month 5: Tapering Phase

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday

17Rest7 miles with 6x400m intervals8 miles easy6 miles easy Rest or cross-train8 miles easy15 miles long run

18Rest6 miles tempo run7 miles easy5 miles easy Rest or cross-train7 miles easy12 miles long run

19Rest5 miles with 4x400m intervals6 miles easy4 miles easy Rest or cross-train6 miles easy10 miles long run

20Rest4 miles tempo run5 miles easy3 miles easy Rest or cross-train4 miles easy8 miles long run

Month 6: Final Preparation and Taper

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday

21Rest3 miles with 4x400m intervals4 miles easy3 miles easy Rest or cross-train3 miles easy6 miles long run

22Rest3 miles easy4 miles easy2 miles easy Rest or cross-train2 miles easy4 miles long run

23Rest2 miles easy3 miles easy2 miles easy Rest or cross-train2 miles easy3 miles long run

24Rest2 miles easy2 miles easy2 miles easyRest or cross-train1 mile easyRace Day!

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Happy Running!!