This FTK Endurance 18-Week Marathon Training Plan is designed for intermediate runners preparing to complete or improve their marathon performance through structured endurance training. The program follows a progressive training approach that builds aerobic capacity, develops sustainable marathon pacing, and prepares athletes for race day through carefully structured long runs and threshold workouts.
The training plan uses percentages of threshold pace to guide workout intensity. Early in the program athletes complete a threshold test which allows all future workouts to be performed at the correct effort level. This method allows runners of different abilities to follow the same structure while training at the appropriate intensity for their fitness level.
The program follows a three week build and one week recovery structure to help athletes build fitness while reducing injury risk. Each week includes a balance of aerobic runs, structured workouts, and long run progression designed to prepare the body for the demands of the marathon distance.
This plan also includes several additional resources designed to support the athlete throughout the training cycle, including:
• Running intensity guide based on threshold pace
• Long run fueling strategies
• Carb loading and race week nutrition guide
• Optional strength training guidance for injury prevention
• Race day execution strategy
• Post race reflection and athlete feedback
A simple Wednesday strength routine is included to support running durability and injury prevention. Athletes who would like a fully structured strength training program can upgrade to the complete FTK strength program.
This plan is best suited for runners who:
• Currently run 3–5 days per week
• Have completed shorter races such as a half marathon or 10K
• Are preparing for their first marathon or aiming to improve performance
Most runs in this plan are intentionally easy. Easy running builds aerobic fitness and allows athletes to perform key workouts effectively while maintaining consistency throughout the training cycle.
The goal of this program is not only to prepare athletes for race day, but to help them build sustainable training habits that support long term endurance development.
Build Using principles of endurance physiology and structured training progression to help runners arrive at race day prepared and confident
Endurance coach, Ironman finisher, and founder of FTK Endurance & Performance Coaching. Exercise Science graduate from Hope College and incoming Baylor University MS student in Exercise Physiology. I create structured, science-based training plans for runners and endurance athletes preparing for half marathons, marathons, and endurance goals. My plans help athletes train smarter, stay healthy, and arrive confident on race day.