Empire Tri Club 15 Week Marathon Training Plan

Average Weekly Training Hours 01:20
Training Load By Week
Average Weekly Training Hours 01:20
Training Load By Week

You've decided to run a marathon, now it's time to train! Our 15 week program builds from a 10k base up through your marathon. With a mix of speed, tempo and long distance runs, you will be challenged to push yourself but will feel confident when you get to the starting line.

Our plan is appropriate for any athlete and considers the stresses running can have on the body. Each week has 4-5 days of running and builds to 46 weekly running miles.

Workouts are written in paces based on your personal abilities. The below guidelines should give you a sense of the pace at which you should complete each run. To figure out your starting point, take the time from your most recent race of one of the below distances and calculate your times from there.

PACE GUIDE
Marathon Goal Pace ("MGP"): your targeted marathon pace (Zone 2-3)
Mile: 1:15-1:30 faster than MGP (Zone 5)
5k: 1:00 - 1:15 faster than MGP (Zone 4)
10k: :45 - 1:00 faster than MGP (Zone 3-4)
Half Marathon Goal Pace ("HMGP"): :30 - :45 faster than MGP (Zone 3)
Easy Run: 0:15 - 0:30 slower than MGP (Zone 2)
Long Run: 0:45 - 1:30 slower than MGP (Zone 1 - 2)

Good luck and happy training!

Sample Day 1
3mi
Easy Run

Run at a comfortable pace (Zone 2).


Take it as easy as you need, but be sure to maintain proper running form and mechanics.

Sample Day 2
5mi
Tempo Run

1 mile Warm-up
5 x 5 min at 10k pace with 2 min recovery in between intervals (easy jog if possible)
1 mile Cool-Down

Sample Day 3
1:00:00
Cross-train or Rest

Take today off from running. You can cross-train or take a full rest day, whatever your body says it needs the most.

Cross-training options:
45 min Easy Bike
1 hour Easy Swim
1 hour Yoga

Sample Day 8
4mi
Easy Run

Run at a comfortable pace (Zone 2).

Take it as easy as you need, but be sure to maintain proper running form and mechanics.

Sample Day 10
1:00:00
Cross-train or Rest

Take today off from running. You can cross-train or take a full rest day, whatever your body says it needs the most.

Cross-training options:
45 min Easy Bike
1 hour Easy Swim
1 hour Yoga

Sample Day 17
1:00:00
Cross-train or Rest

Take today off from running. You can cross-train or take a full rest day, whatever your body says it needs the most.

Cross-training options:
45 min Easy Bike
1 hour Easy Swim
1 hour Yoga

Sample Day 24
1:00:00
Cross-train or Rest

Take today off from running. You can cross-train or take a full rest day, whatever your body says it needs the most.

Cross-training options:
1 hour Easy Bike
1 hour Easy Swim
1 hour Yoga