Run - Marathon Basic Training Plan (16 weeks)
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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|
|1:54 hrs||2:00 hrs|
Day Off x1
|0:28 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:54 hrs||2:00 hrs|
||0:28 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices: