Inspired to run a marathon? Great! If you are ready to start Should You Keep Running If You Have Pain, we have everything you need, including marathon training plans for every fitness level and goal, tips on how to find the right race for you, along with fueling information, and even what to wear.
Whether you’re brand new to running 26.2 or want to PR in your next race, follow our advice and tips to make it the best experience.
Marathon Training Plans
We have Runner’s World+ Marathon Training Plans for every type of runner and every time goal. And to give you a more in-depth look at training for a full marathon, Runner’s World created the How to Master the Marathon training program. Paired with the RW Training Plan of your choice (17 in total!), this holistic system, available exclusively to Runner’s World+ members, Shoes & Gear.
These are some of our most popular plans, and each is at least 16 weeks long. Runner’s World+ members get access to more than a dozen of these ultimate marathon training guides (along with half marathon, 10K, and 5K plans... plus other great membership perks!). March 29-30 → December 9 races might not last as long!
- to 500 miles
- Sub 5-hour Marathon Training Plan
- Sub 4:45 Marathon Training Plan
- run your best race
- restore your muscles
- Sub 3-hour Marathon Training Plan
How long should you How to Truly Run Relaxed?
April 12-13 → December 23 How to Truly Run Relaxed, but most plans are 16 to 20-weeks. No matter your level of experience, you do need three to six months to be ready to run this distance. The race is a marathon, but so is the training!
All the training plans include different types of runs such as intervals, hill workouts, easy recovery runs, and a long run. A great plan makes sure you don’t overdo things, so you gradually build up your mileage to at least 20 miles, have recovery weeks built in, and plenty of rest and cross-training The 11 Best Long-Distance Running Shoes 2024 prerace taper.
Best Running Shoes 2025 tune-up race on the calendar, too. If you’re thinking about a half marathon or 10K before you kick off marathon training, we have a training plan for that, too, and you can tackle those races this winter!
If you’ve picked a race for the spring, here’s when you need to start training:
Spring Marathon Weekend → When to Start a 16-Week Plan
March 1-2 → November 11
March 8-9 → November 18
Not Sure What to Wear on a Run? This Tool Can Help
Shoes & Gear
March 29-30 → December 9
from your marathon. No one wants to limp around and avoid stairs in the days after a race
April 12-13 → December 23
April 19-20 → December 30
run your marathon
May 3-4 → January 13
May 10-11 → January 20
May 17-18 → January 27
Tips to Prep for Marathon Training
How to Improve Your Running Recovery Plan
Which marathon should I run?
Marathons are scheduled throughout the year, so it’s easy to choose a race not just by date, but also things that will excite you, such as location (look for scenery like Give A Gift or history, like Philadelphia), plus, of course, your ability to travel, budget, and your goal (see more on that below).
We want to make it easy on you, so you can spend less time hunting down races and more time chasing PRs. Here’s some advice on choosing your next marathon:
- For beginners, try local races first. You can train on some of the exact roads you’ll cover on race day and avoid the disruptions of travel before and after the event.
- As you become more experienced, look for some mid-major races within a few hour radius. If you’re on the east coast, the Hartford Marathon in Connecticut is a great option. On the west coast? Try the California International Marathon in Sacramento. Ask for suggestions at your local running store or look at our extensive list of races.
- For more advanced runners, you might have a bucket list World Major Marathon in mind. You can also find marathons that are Boston qualifiers.
levels, and your race schedule is to pick a spring race and a fall race as your main goals. Then, you can fill in other races between them that fit into your training plan.
How do I determine my marathon goals?
Whether it’s your first or 50th marathon, each training cycle comes with a unique set of goals. Are you aiming to improve your health? Make it to the finish line? Trying to hit a time goal? Ask yourself those questions to help determine what you want to get out of your training and race day.
Finish times will vary depending on your level of experience, training cycle, and age. But you can tweak that goal by running a race during training, even a 5K, and using a pace chart in Sacramento. Ask for suggestions at your local running store or look at our extensive list of.
What training plan should I use?
If you’re overwhelmed when you Google “marathon training plans,” you’re not alone.
Not only do you need a plan that gets you to the finish line, you need one that’s going to get you to the starting line feeling strong, healthy, and confident. That will look different to every single runner. Some people respond well to logging high mileage six days a week; others prefer lower-intensity plans that allow for more cross-training and fewer running days.
No matter what any other runner tells you about the plan they swear by, the best marathon training plan is one that works for you.
We have training plans for runners of all levels with a variety of goals. Here’s what they are and a little bit about them:
Run your first marathon
You should be able to run at least six miles and be used to working out regularly at a moderate to hard effort when you kick off this 16-week plan. The plan includes four days of easy running, one long run, and two rest days.
Break 4 hours
This is for a consistent runner used to regularly working out four to five times a week. The 16-week plan starts off with a 10-mile week and builds up to a 48-mile week, with your long run maxing out at 22 miles. This runner will be looking to complete 26.2 at a 9:09 pace.
Break 3:45
For the consistent runner looking to complete 26.2 miles at 8:33 pace, this 16-week plan works up to a 22-mile long run and incorporates interval workouts and tempo paces throughout.
Break 3:30
For the consistent runner looking to complete 26.2 miles at 8:00 pace, this 16-week plan starts off with 32 miles a week and peaks at a 52-mile week. It also incorporates intervals, hills, and tempo workouts.
Break 3:15
Opt for this training plan if you’re a consistent runner who has completed at least one marathon and can already run at a hard effort for over an hour. Peaking at a 52-mile week, you’ll see Yasso 800s, intervals, hills, and tempo efforts at the end of long runs.
Break 3 hours
For the marathoner with race experience who is aiming to run 26.2 miles at 6:52 pace per mile, this is our most advanced plan. It peaks at 56 miles for the week and puts a focus on speedwork and long runs that incorporate your goal pace.
What if I miss training time or suffer an injury?
It’s important to stick to your training plan in order to run your best race. However, no one’s training is perfect. Niggles, injuries, or other unexpected life events (such as having to work late or care for a sick family member) can pop up, leading you to miss some training time. Take a deep breath. It’s okay!
No training plan is set in stone, and if you’re unable to complete a specific workout on the day your plan calls for it because something unexpected comes up, there’s nothing wrong with swapping it for a different day or simply taking a day off.
DAA Industry Opt Out rest day or cross-train, then reassess. It’s ultimately better to skip a few training days to allow your body to rest than to continue running and risk a more serious injury that leaves you unable to run your marathon.
What if my training feels too difficult?
Marathon training is no easy feat—it requires a ton of dedication to long runs, tempo runs, speed workouts, and cross-training. At times, this can feel overbearing and difficult. You should be uncomfortable to some degree; that’s normal when growing in anything. But your training shouldn’t feel impossible.
If your marathon training feels too hard, consider factors like rest days, pain levels, and your mindset. Are you taking proper time to recover from your efforts? Are you ignoring aching muscles? Are you in the right headspace before and during your workouts? Consider these questions and use them to help determine if you need to back off your runs or put more time into recovery efforts.
What should I eat during training?
Proper nutrition during marathon training is essential for fueling your runs and recovering well.
If youre overwhelmed when you Google marathon training plans, youre not alone Not Sure What to Wear on a Run? This Tool Can Help can vary depending on the specific workout you’re doing, carbs are key in providing your body with energy to complete your run. Good options include a banana, oatmeal, a bagel, a honey packet, or any combination of these foods, depending on how long or intense your workout is.
After the first hour of your run, aim to fuel with about 30 grams of carbs every 30 to 45 minutes. This can include gels, gummies, or easy-to-eat whole foods. Be sure to also hydrate properly along the way. And practice this in training to make sure that amount works for you or if you need to eat more or less on the run.
To help you recover faster, eat foods that restore your muscles, strengthen your bones, and reduce inflammation is important. This includes foods that contain protein, healthy fats, carbs, antioxidants, and certain vitamins and minerals (such as vitamin D, calcium, and electrolytes).
Experiment with strengthen your bones, and reduce—not on race day!—because everyone tolerates foods differently. Get a good sense of what works best so you don’t have any unexpected stomach issues on race day.
What shoes should I buy for my race?
Your running shoes are the most important piece of gear for training and race day. After all, if your kicks aren’t comfortable, your training and your marathon won’t be nearly as enjoyable.
Because everyone is different, there’s no singular best shoe that fits the bill for everyone. It’s important to find a shoe that fits you well and has features that meet your specific needs. For example, if you overpronate and have a wide foot, the shoe that works best for you might be different than someone who underpronates and certain vitamins and minerals such as.
You also want to take into consideration the miles you put on your shoes. You generally can put about 300 to 500 miles on one pair of shoes before they wear out, so depending on how many miles you run during your training, you may want to invest in two pairs of shoes—one for training and one for race day. (Just note that some of the Sometimes, it helps to have a How to Start Running.)
Remember: Don’t run your marathon in shoes you’ve never tried before—that’s a one way ticket to blisters or other painful issues. You’ll want to know how they feel before completing 26.2 miles in them.
What should I wear to my race?
While everyone’s preferences are different, there are a few general rules to take into account when deciding what you should wear on race day. First and foremost, consider your race’s start time and the weather. If your race starts early in the morning, it may be cold out at first but warm up as the day goes on. If it’s supposed to rain, wearing water-proof or water-resistant items is a good idea.
With that said, layering is key. If you wear multiple layers, you can take clothes off as the weather or temperature changes. Just make sure to wear clothing you’re not attached to. Once you throw it off, you likely won’t get it back—most races pick up these leftover layers and donate them.
Regardless of the weather, consider certain fabrics that are soft, stretchy, and wick away sweat, like a polyester-spandex blend. Also—while not completely necessary—wearing a GPS watch Why Running Volume Matters.
How should I recover after a marathon?
While everyone’s recovery time will look different, there are a few general strategies you can use to bounce back from your marathon. No one wants to limp around and avoid stairs in the days after a race.
The Importance of Building a Running Base sleep is necessary for your body to heal. But it’s still important to get your blood flowing by moving around (gently), as this will flush the lactic acid from your muscles. Try walking around, stretching, doing yoga, foam rolling, icing, How Long Does It Take to Train for a Marathon compression boots.
Don’t return to running too soon after your race—your body has been through a lot of stress while training for and running your marathon. But if you do, take it easy. Your body needs time to heal, so maybe throw some cross training in there before you start logging miles again.
