A solid marathon training plan is the difference between finishing strong and hitting the wall halfway through. It's not just about logging miles — it's about balancing endurance, recovery, and pacing while keeping the body healthy enough to handle long-term stress.
Marathons are growing in popularity, with more people running than ever before. The 2025 London Marathon broke world records for both fundraising and participation, showing how running continues to attract new participants each year. Whether you're training for your first marathon or your tenth, having a structured plan is essential.
Building the Foundation
Most runners begin with a base phase. The goal is to prepare the body for higher mileage later. Easy runs, light strength work, and consistent habits matter more than speed at this point. Four to six weeks of controlled volume helps joints, tendons, and aerobic capacity adapt gradually.
- 3-4 easy runs (30-60 minutes)
- 1 long run on weekends
- 1-2 short strength or mobility sessions
- 1 full rest day
The Build Phase
After the base comes the build. Intensity increases through tempo runs, hill repeats, and controlled long runs. Mileage climbs steadily, and the body starts learning how to handle fatigue.
- Tempo runs (20-40 minutes at a comfortably hard pace)
- Intervals (6-10 x 400-800 m at 5K effort)
- Long runs progressing up to 28-32 km
- Regular recovery days
Peak and Taper
In the final four to six weeks, runners hit peak mileage, then begin tapering. The taper phase reduces volume to allow full recovery before race day, while maintaining intensity to stay sharp.
- Two long runs over 30 km before tapering
- Gradual reduction to 60%, then 40% mileage
- Prioritise sleep, nutrition, and stretching
- No new gear or drastic training changes
Strength and Cross-Training
A strong body runs efficiently. Two short strength sessions per week can improve stride stability and reduce injury risk. Focus on posterior chain work — glutes, hamstrings, calves, and core. Bodyweight circuits or light resistance training are enough for most amateur runners.
Cycling, swimming, or rowing once a week can also support aerobic development without extra joint impact.
Common Mistakes
- Too much too soon: Mileage should increase no more than 10% per week.
- Skipping rest: Adaptation happens during recovery, not workouts.
- Ignoring nutrition: Low energy intake limits progress and increases injury risk.
- Training alone: A coach or accountability group helps maintain structure.
Example 16-Week Marathon Training Plan
| Phase | Focus | Weekly Mileage | Long Run | Key Sessions |
|---|---|---|---|---|
| Weeks 1-4 | Base | 30-45 km | 12-16 km | Easy runs + strength |
| Weeks 5-10 | Build | 45-65 km | 18-26 km | Tempo, hills, intervals |
| Weeks 11-14 | Peak | 60-75 km | 28-32 km | Race-pace runs |
| Weeks 15-16 | Taper | 40-50% of peak | 16-20 km | Short intervals + rest |
Make Training Management Easier
Managing marathon plans for multiple clients takes time — tracking sessions, collecting feedback, and adjusting progress. Tools like Motifind make this process simpler and more professional by giving trainers and runners one place to create, deliver, and follow training programs without spreadsheets or manual updates.