Get ready to conquer your marathon! I’ve partnered with the National Watermelon Promotion Board to bring you an awesome 4-month marathon training plan to help you get ready for your race. (Because we all know marathon training is sweeter with a slice of watermelon!)
You’ll find helpful details in this post, and you can also download the marathon training resource packet right now – complete with a complimentary training plan, valuable tips, and a couple tasty watermelon recipes to fuel your training.
Disclosure: This post is sponsored by the National Watermelon Promotion Board. As always, all opinions are my own.
Disclaimer: This training guide was created by Chrissy Carroll, RD, RRCA Running Coach, USAT Level I Triathlon Coach. It is for informational purposes only and should not be construed as individual training or nutrition advice. Consult a doctor prior to starting any new exercise program.
Who is this training plan for?
This plan is for any individual that would like to finish a marathon. It’s great for beginner runners doing their first marathon or an experienced runner who wants a simple schedule. This plan is not designed to achieve a specific time goal.
What level of fitness do I need to start?
This plan assumes that you can currently run (or run/walk) for 7-8 miles, and have a running history of at least 3 months (meaning you ran several times a week for the last 3 months straight). You should have no injuries or medical conditions that affect your ability to run.
Workout descriptions:
Here are the different types of runs you’ll find in this training plan:
- EZ Runs – These are comfortable and should be done at a conversational pace (you could speak to someone in sentences if they were next to you).
- Long Runs – These are the longest run of your week. Complete them at a comfortable, conversational pace. You may find that you need to slow your pace slightly compared to shorter easy runs, simply due to the fact that you’re covering a longer distance. Try slowing down a bit and/or adding in walking breaks as needed.
- Marathon Pace – These are listed as X miles @ Marathon Pace (MP). For example, 4 @ MP = 4 miles at your goal marathon pace.
- Tempo Pace – These miles should be run at a “comfortably hard” pace; the pace you could sustain for an hour if pushed. It falls somewhere between 10K pace and half marathon pace, depending on the athlete.
- Track Intervals – This plan includes just one type of track interval: 800 meter intervals run at 10K pace. The recovery time varies depending on the week; you can jog or walk the recovery.
Why eat watermelon during marathon training?
Not only is watermelon a summertime staple, but it also offers numerous benefits for runners…
- At 92% water, watermelon is a delicious way to stay hydrated! Try biting into a sweet slice to rehydrate after a sweaty summer workout.
- Watermelon provides fresh fuel for your runs, supplying 21 grams of carbohydrates per 2 cup serving. Carbohydrates provide energy for your muscles during a run.
- Two cups of watermelon provides 25% of your daily Vitamin C needs, essential for supporting your immune system during training.
- This melon may help you stay merry during training! A 2022 National Watermelon Board survey found that 100% of consumers say watermelon makes them happy, and 82% say eating watermelon boosts their mood. Next time your running mojo is flailing, treat yourself to a slice and see if the good vibes return.
- This delicious fruit also contains other helpful compounds like lycopene (12.7mg per 2-cup serving) and L-citrulline (286-1266mg per 2-cup serving).
Additional Training Tips
Here are some additional tips that may be helpful as you get ready for your marathon over the next 4 months:
- Fueling During Runs: When your long runs last more than ~75 minutes, it’s a good idea to start to fuel them. Aim for 30-60 grams of carbohydrate per hour, starting around the 30-45 minute mark.
- Fueling After Runs: If you don’t have a meal planned for the next couple hours, try a snack that has both carbohydrates and protein. One of our favs? Coconut Greek yogurt topped with watermelon and chocolate chips!
- Avoiding Injury/Overtraining: Build mileage gradually, eat a balanced diet, take rest days, strength train, and listen to your body.
- Stretching: If you enjoy static stretching, do so after a run – not before. Instead, you can warm up with walking and dynamic movements like butt kicks, side lunges, leg swings, high knees, and hip circles.
- Strength Training: It’s a good idea to include strength training in your routine. This could be bodyweight strength training (squats, calf raises, lunges, etc) or a gym-based strength training program. Aim for 1-2 sessions per week. These can be done AM/PM opposite Day 1, Day 2, or Day 3, or can be done on an off day. I do not recommend strength training the day before or the day of your long run. Be sure to leave at least one full rest day in your plan.
Your 4 Month Marathon Training Plan
You’ll find the image of the 4-month marathon training plan below, and you can download the entire training plan resource packet here. The packet has some bonus tips and recipes, so be sure to grab it!
For accessibility purposes, the plan is also written in plain text underneath the image.
Week 1
- Day 1 – 4 mile easy run.
- Day 2 – 1 mile easy, 2 miles at marathon pace, 1 mile easy.
- Day 3 – 3 mile easy run.
- Day 4 – 8 mile long run.
Week 2
- Day 1 – 4 mile easy run.
- Day 2 – 5 mile easy run.
- Day 3 – 3 mile easy run.
- Day 4 – 9 mile long run.
Week 3
- Day 1 – 4 mile easy run.
- Day 2 – 1 mile easy, 3 miles at marathon pace, 1 mile easy.
- Day 3 – 3 mile easy run.
- Day 4 – 5 mile long run.
Week 4
- Day 1 – 4 mile easy run.
- Day 2 – 5 mile easy run.
- Day 3 – 3 mile easy run.
- Day 4 – 11 mile long run.
Week 5
- Day 1 – 4 mile easy run.
- Day 2 – 1 mile easy, 2 miles at tempo pace, 1 mile easy.
- Day 3 – 4 mile easy run.
- Day 4 – 12 mile long run.
Week 6
- Day 1 – 4 mile easy run.
- Day 2 – 4 mile easy run.
- Day 3 – 4 mile easy run.
- Day 4 – 9 mile long run.
Week 7
- Day 1 – 5 mile easy run.
- Day 2 – 4 mile easy run.
- Day 3 – 4 mile easy run.
- Day 4 – 14 mile long run.
Week 8
- Day 1 – 5 mile easy run.
- Day 2 – 1 mile easy, 6×800 meters at 10K pace with 2 minute jog between each, 1 mile easy.
- Day 3 – 4 mile easy run.
- Day 4 – 15 mile long run.
Week 9
- Day 1 – 5 mile easy run.
- Day 2 – 1 mile easy, 3 miles at tempo pace, 1 mile easy.
- Day 3 – 4 mile easy run.
- Day 4 – 12 mile long run.
Week 10
- Day 1 – 5 mile easy run.
- Day 2 – 1 mile easy, 4 miles at marathon pace, 1 mile easy.
- Day 3 – 4 mile easy run.
- Day 4 – 16 mile long run.
Week 11
- Day 1 – 5 mile easy run.
- Day 2 – 6 mile easy run.
- Day 3 – 5 mile easy run.
- Day 4 – 17 mile long run.
Week 12
- Day 1 – 5 mile easy run.
- Day 2 – 1 mile easy, 6×800 meters at 10K pace with 90-second jog between each, 1 mile easy.
- Day 3 – 5 mile easy run.
- Day 4 – 12 mile long run.
Week 13
- Day 1 – 5 mile easy run.
- Day 2 – 1 mile easy, 3 miles at tempo pace, 1 mile easy.
- Day 3 – 5 mile easy run.
- Day 4 – 18 mile long run.
Week 14
- Day 1 – 5 mile easy run.
- Day 2 – 4 mile easy run.
- Day 3 – 5 mile easy run.
- Day 4 – 20 mile long run.
Week 15
- Day 1 – 5 mile easy run.
- Day 2 – 1 mile easy, 6×800 meters at 10K pace with 1-minute jog between each, 1 mile easy.
- Day 3 – 5 mile easy run.
- Day 4 – 12 mile long run.
Week 16
- Day 1 – 4 mile easy run.
- Day 2 – 1 mile easy, 3 miles at tempo pace, 1 mile easy.
- Day 3 – 4 mile easy run.
- Day 4 – 8 mile long run
Week 17
- Day 1 – 4 mile easy run.
- Day 2 – 3 mile easy run.
- Day 3 – 2 mile easy run.
- Day 4 – Marathon!
Good luck on your marathon training – you’ve got this!
Feel free to pin this post to refer to later.
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