Training Plans
Marathon Training Plan: 16-Week Schedule for Beginners
A complete 16-week marathon training plan designed for first-time marathon runners. Build your mileage safely, nail your long runs, and arrive at the start line confident.
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Who Is This Plan For?
This plan is designed for runners who can comfortably run 10 km and want to complete their first marathon. It assumes 4-5 running days per week with a maximum weekly mileage of 52 km during peak week. If you are newer to running, consider starting with a half marathon training plan first.
The 16-Week Plan
| Week | Total km | Long Run | Key Focus |
|---|---|---|---|
| 1 | 20 km | 8 km | Easy runs + 1 tempo |
| 2 | 24 km | 10 km | Build mileage gradually |
| 3 | 28 km | 12 km | Add tempo run (4 km) |
| 4 | 22 km | 8 km | Recovery week — reduce volume |
| 5 | 32 km | 14 km | Tempo + long run focus |
| 6 | 36 km | 16 km | Introduce race pace segments |
| 7 | 40 km | 18 km | Peak mileage begins |
| 8 | 30 km | 10 km | Recovery week |
| 9 | 44 km | 20 km | Longest run yet |
| 10 | 48 km | 22 km | Marathon-pace long run |
| 11 | 52 km | 26 km | Peak week — highest mileage |
| 12 | 34 km | 12 km | Recovery week |
| 13 | 48 km | 29 km | Final long run (29 km) |
| 14 | 40 km | 20 km | Begin taper |
| 15 | 30 km | 12 km | Taper — reduce intensity |
| 16 | 20 km | RACE DAY | Marathon! 42.2 km |
Weekly Structure
Monday: Rest or light cross-training (yoga, swimming)
Tuesday: Easy run — Zone 2 pace, conversational effort
Wednesday: Tempo run or intervals — Zone 3-4 effort
Thursday: Easy recovery run or rest
Friday: Rest
Saturday: Long run — build by 2 km each week (with recovery weeks)
Sunday: Easy 5 km recovery run or rest
Pace Guidelines
Use our race time predictor to estimate your marathon finish time, then use the pace calculator to determine your training paces:
Easy runs: 30-60 seconds slower than marathon pace per km
Tempo runs: 10-15 seconds faster than marathon pace per km
Long runs: 20-30 seconds slower than marathon pace per km
Race pace: Your target marathon pace — practice in weeks 10 and 13
Nutrition for Marathon Training
Daily Nutrition
As mileage increases, your calorie needs rise significantly. Aim for 5-7 g of carbohydrates per kg of body weight on easy days, and 7-10 g/kg on long run days. Protein intake should be 1.4-1.6 g/kg to support muscle recovery.
Pre-Run Fueling
Eat a carb-rich meal 2-3 hours before long runs: oatmeal with banana and honey, toast with peanut butter, or a bagel with jam. Avoid high-fiber or high-fat foods that can cause GI distress.
During Long Runs
For runs over 90 minutes, take 30-60 g of carbohydrates per hour via gels, chews, or sports drink. Practice your fueling strategy during training — never try something new on race day.
Race Day Strategy
- Start slow. Run the first 5 km 10-15 seconds per km slower than your target pace. You will feel great — resist the urge to speed up.
- Settle into pace. From km 5-30, hold your goal marathon pace steadily. Focus on rhythm and form.
- Fuel every 30-40 minutes. Take gels at aid stations with water. Stay consistent.
- Mental checkpoints. Break the race into 4 segments: 0-10 km, 10-21 km, 21-30 km, 30-42 km. Focus only on the current segment.
- Push through the wall. Around 30-35 km, glycogen depletes. Slow slightly if needed, but keep moving. This is where training pays off.
- Final 7 km. Give everything you have left. Pick off runners ahead of you. The finish line is closer than you think.
Taper Phase (Weeks 14-16)
The taper is critical. Your body absorbs the training and builds fitness during this period. Reduce volume by 40-50% but maintain some intensity with short tempo segments. Sleep 8+ hours per night. Increase carbohydrate intake in the final 3 days to fully load glycogen stores.
Use our race predictor during the taper to set your final race goal based on recent training runs.
Training Tools
- Race Predictor — Estimate your marathon finish time from a recent 10K or half marathon
- Pace Calculator — Convert between pace per km and per mile for any target time
- Training Zones — Understand heart rate and effort zones for each workout type