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Run - Marathon Basic Training Plan (16 weeks)


Vision Quest Coaching

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16 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This plan is intended for a first time marathoner who wants to be prepared to complete 26.2 miles. It will likely start a little too aggressively for a complete beginner, so if your are not already comfortable running at least a 5k or active in some other endurance sport, we would recommend starting with our 8-week 5k or 10k training plans prior to beginning this plan.

Aerobic endurance and proper pacing are the most important qualities to successfully completing a marathon, so this plan focuses on a steady increase in weekly training volume and run intensity is limited. Cross-training is recommended once a week, and as an optional replacement for one weekly run for those who may be dealing with an injury or who have a history of running-related injuries.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
26mi 26mi
1:54 hrs 2:00 hrs
Day Offx1
—— ——
0:28 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
26mi 26mi
1:54 hrs 2:00 hrs
Day Off
—— ——
0:28 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Vision Quest Coaching

Vision Quest Coaching

We offer one-on-one coaching and a variety of consultation options to all athletes, as well as performance testing, bike-fitting and facility-based memberships to athletes in the greater Chicago area.