Gearing up to run a full 26.2 this year? Whether it’s your first race and you’re trying to figure out how to get started, or you’ve already done a full marathon but want a more structured training plan this round – you’ve come to the right place. This free 16 week marathon training schedule will help you cross the finish line strong!
This plan was produced in partnership with the coaches over at Multisport Mastery. If you’re an intermediate or advanced athlete looking for individualized help – definitely reach out to them.
Everything you need to know about this 16 week marathon training schedule:
The full plan is located at the bottom of this post; however I recommend reading over all the important details below prior to starting it. This will help you assess if you’re ready to start and also provides details on all the workouts in the training schedule.
Who is this training plan for?
This plan is designed for the following groups:
- Beginner runners doing their first marathon
- Experienced runners who want a simple training plan for a marathon (but who aren’t looking to crush a PR time goal – if that’s more your style, check out our 12 week intermediate marathon training plan)
What level of fitness do I need to start?
Athletes should be regularly running around 20 miles per week with a comfortable long run of around 6-7 miles prior to beginning this plan.*
*Disclaimer: I am not a physician; check with your doctor prior to starting any new exercise program.
What if I don’t have this level of fitness yet?
If you haven’t yet built up to being able to do a 6-7 mile run comfortably yet, spend some time working up to this prior to starting this 16 week marathon training schedule.
You can also check out some of my other training plans, like the 6 month marathon training plan or 20 week marathon training schedule – because both of these start father out from race day, you can start from a lesser fitness level. For the 6 month plan, you should be able to comfortably run (or run/walk) 2 miles; for the 20 week plan you should be able to comfortably run 3-4 miles to start.
What is the time commitment for this plan?
The plan is designed to help you get from a solid running base to crossing the finish line of a full marathon in 16 weeks.
This plan includes 4 run workouts each week with optional cross-training days on Wednesdays and Sundays. Mid-week runs range from 20 minutes to 90 minutes. Weekly long runs range from 8 miles to 20 miles.
Your Weekly Schedule
Your week is broken down as follows:
- Monday – Easy run
- Tuesday – Track speed workouts
- Wednesday – Rest or cross training
- Thursday – Easy run
- Friday – Rest
- Saturday – Long run
- Sunday – Rest or cross training
Workout Descriptions:
On your schedule, you’ll notice a few different types of workouts. Here’s the breakdown of what those mean:
CROSS TRAINING workouts – For the purposes of this training plan, cross training should be low-intensity/low-impact exercises. Try weaving in activities like easy cycling, gentle yoga, or swimming to promote recovery.
EZ Runs – Just like it sounds, these runs should not feel overly challenging. Aim to complete them around 60-90 seconds slower than your goal marathon pace – think a comfortable, conversational pace. By running at this pace, you are able to promote training adaptations without stressing your body too much.
LONG runs – The long runs are the backbone of any marathon training plan. They gradually increase in mileage for 2-3 weeks, then drop down slightly for a week to give your body a chance to recover. Don’t worry about finishing these in any particular pace, just aim to complete the mileage listed. And don’t feel overwhelmed looking at the high mileage numbers – remember you can always add in walking breaks as needed too.
TRACK workouts – Always start and conclude your Tuesday track workouts with 10-15 minutes of easy running. Then you’ll complete the sets that are listed on the schedule. The workouts are listed as number of sets X distance, along with a rest interval.
For example, the week 13 track workout is listed as 3×1 mile at PACE, R = 90 seconds. That would look like this:
- Warm up with 10-15 minutes easy running
- Run 1 mile at goal marathon pace
- Rest 90 seconds (active rest OK)
- Run 1 mile at goal marathon pace
- Rest 90 seconds (active rest OK)
- Run 1 mile at goal marathon pace
- Rest 90 seconds (active rest OK)
- Cool down 10-15 minutes easy running
On these Tuesday track workouts, you’ll notice a few different connotations listed specific to these runs for pacing. These include:
- PACE = goal marathon pace
- TEMPO = 30 seconds faster than goal marathon pace
- R = Rest interval (active rest i.e. walking or jogging is fine depending on your personal fitness level)
- Descend = start easy and get faster each rep
Warm Ups, Cool Downs, and Stretching:
- On your easy runs and long runs, give your body a few minutes at the beginning at a slow pace to warm up. Similarly, when you finish, try walking around for a few minutes afterward just to give your heart rate a chance to drop back down gradually.
- All of your Tuesday track workouts should begin with 10-15 min. of easy running to warm up, followed by the Main Set as indicated in the schedule, and conclude with 10-15 minutes of easy running to cool down.
- Stretch after your runs. If you struggle with tight muscles on a regular basis, consider adding foam rolling.
There you have it! All the key info you need to know to cross the finish line at your marathon race.
16 Week Marathon Training Schedule
You’ll find a quick image with all the basic training plan data below. Feel free to pin this so you can save it for later!
If you want a more specific day by day breakdown (i.e. when to do cross training, which days should be rest days, etc), you can download a comprehensive version of the plan here.
*Please note, this plan is not to be distributed on other websites or used for commercial purposes.*
Multisport Mastery helped put together this training plan. They specialize in individualized performance plans for multisport athletes of all abilities. Whether your goal is to run a marathon, compete in a triathlon, ride in a week-long cycling event or finish an Ironman, Multisport Mastery offers customized coaching to bring out the best in each athlete no matter who you are or where you want to go.
Share with me: Which marathon are you currently training for? Is it your first race? Do you have any questions about this 16 week marathon training plan?
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Hi Chrissy,
I’ve been following this plan, currently on week 9 (been great so far). Unfortunately, due to the COVID-19 situation, the marathon I was planning on running on May 17, 2020 has been cancelled. I don’t want to give up the gains in training I’ve made so far, but it feels unsustainable to keep increasing my mileage in accordance with the rest of this training regimen without an end race at the end of 16 weeks, or really who knows how long until organized runs are allowed again. Do you have any suggestions on tapering strategies in the interim?
Hi Brian – Aw, I know the race cancellations can be such a bummer! In the interim period where you’re just trying to maintain, I would suggest keeping a similar schedule as far as the types of runs but just not ramping up the mileage/time. So you would keep 2 easier runs – one around 30-40 min, one around 45-60 min. One speed work day that can just be fun – doesn’t have to be what’s on this plan, but can include any of those workouts. It could include shorter intervals, longer intervals, fartleks, hills, etc. Make that day challenging but enjoyable. And then for your long run day, I would aim for runs between 8 to 12 miles, with some drop down weeks around 6 miles. That’s usually a pretty good base that will allow you to jump back into any training plan later once racing season hopefully kicks up again, but won’t stress your body too much to continue with. Does that make sense?
I had a question/ idea about this training plan. As I’m half way through week 6, I’m wondering if I can take 10-20 minutes off of the day 3 run, and add that to the day 1 run?
I feel intimidated that the second longest run (day 3- Thursdays) is two days before the long run ( day 4- Saturdays)- especially as both progress 😳😳😳 Im sure there is a reason why it’s like that? (To run my long runs on semi tired legs?!)
You definitely can do that, or feel free to swap those days completely if you want. 🙂 Theoretically the EZ runs on Thurs should be slow enough that they’re not fatiguing your legs too much for Sat, but instead building up the mental stamina of being able to do both – but I totally understand for some people that may not be ideal. The plan will work just as well swapping Day 1 and 3.
I had a question about the “Descend” paces. What is the slowest and fastest pace for this? Your EZ and PACE or TEMPO? Maybe something different. Thanks!
Hi there! Good question. For most athletes, start the 400s a bit faster than your tempo pace, and work your way down though the intervals so you’re running the last one at a pace that’s 30-60 seconds (per mile) faster than where you started (depending on the athlete). For example, an athlete with a tempo pace of 8:20/mile might start the 400’s around an 7:30/mile pace (about 1:52 per 400) and then work their way down to a pace of 7:00/mile (around 1:45 per 400).
Hi! Can you please break down this Week 8 track workout?
8X400 Descend 1-4, 5-8; R: 30 sec.
Specifically, what does the comma separating 4 & 5 signify?
Thanks!
Maddy
Hi Maddy – Great question. The comma just implies that you can take a longer break between sets 1-4 and 5-8, with the shorter 30 min rest between the intervals in each set of four. Hope that helps!
Thanks a lot for this! I am following it for my upcoming 1st Marathon in October.
Awesome! Good luck on your training and keep me posted how it goes!
I completed my first marathon following this plan! Thanks a lot for putting this together, really helps beginners like me to achieve their dream of running a marathon.
Hi Sujit – That’s amazing!! Way to go completing your first marathon. It’s such a big accomplishment. 🙂