Marathon Training Plan for Beginners

16 Week Training Plan:
Weekly Structure
Monday: Rest or active recovery.
Tuesday: Speed workout (light intervals or strides).
Wednesday: Easy run + stretching routine.
Thursday: Tempo run or steady-paced run.
Friday: Rest or light strength training.
Saturday: Long run.
Sunday: Recovery run or cross-training.
Detailed Plan
Weeks 1-4: Building a Base
Focus: Establish a consistent running habit and gradually increase mileage.
Monday: Rest or light yoga.
Tuesday (Speed Workout):
Week 1: 6 x 100m strides at a fast but controlled pace, walking back to recover.
Week 2: 8 x 100m strides.
Week 3: 6 x 200m at a slightly faster pace with 200m walk recovery.
Week 4: 8 x 200m.
Wednesday (Easy Run):
Week 1: 3 km.
Week 2: 4 km.
Week 3: 4 km.
Week 4: 5 km.
Stretching Routine:
Hamstring, quadriceps, calf, and hip flexor stretches (20-30 seconds each).
Thursday (Tempo Run):
Week 1: 10 min at a steady effort, slightly faster than your easy pace.
Week 2: 15 min at tempo pace.
Week 3: 2 x 8 min at tempo pace with 2-min recovery.
Week 4: 20 min continuous at tempo pace.
Friday: Rest or light strength training:
Bodyweight squats, lunges, planks, and side planks (10-15 min).
Saturday (Long Run):
Week 1: 5 km.
Week 2: 6 km.
Week 3: 7 km.
Week 4: 8 km.
Run at a comfortable, steady pace.
Sunday (Recovery Run or Cross-Training):
Week 1: 2 km easy.
Week 2: 3 km easy.
Week 3: 3 km easy or 30 min cycling.
Week 4: 4 km easy.
Weeks 5-8: Increasing Endurance
Focus: Extend long runs and introduce more structured workouts.
Monday: Rest or light yoga.
Tuesday (Speed Workout):
Week 5: 4 x 400m at a moderate pace with 200m walk recovery.
Week 6: 5 x 400m.
Week 7: 6 x 400m.
Week 8: 4 x 600m with 300m recovery.
Wednesday (Easy Run):
Week 5: 5 km.
Week 6: 6 km.
Week 7: 6 km.
Week 8: 7 km.
Thursday (Tempo Run):
Week 5: 25 min at tempo pace.
Week 6: 2 x 12 min at tempo pace with 3-min jog recovery.
Week 7: 30 min continuous at tempo pace.
Week 8: 3 x 10 min at tempo pace with 2-min jog recovery.
Friday: Strength training:
Include lunges, deadlifts (light weights or bodyweight), and core exercises.
Saturday (Long Run):
Week 5: 9 km.
Week 6: 10 km.
Week 7: 12 km.
Week 8: 14 km.
Sunday (Recovery Run or Cross-Training):
3-5 km easy or swimming/yoga for 45 min.
Weeks 9-12: Peak Training
Focus: Build toward peak mileage and improve marathon pacing.
Monday: Rest or light yoga.
Tuesday (Speed Workout):
Week 9: 5 x 400m at a moderate pace with 200m jog recovery.
Week 10: 4 x 600m at a steady pace with 300m recovery.
Week 11: 3 x 800m with 400m jog recovery.
Week 12: 5 x 400m strides.
Wednesday (Easy Run):
Week 9: 6 km.
Week 10: 7 km.
Week 11: 8 km.
Week 12: 8 km.
Thursday (Tempo Run):
Week 9: 35 min at tempo pace.
Week 10: 4 x 8 min at tempo pace with 2-min recovery.
Week 11: 40 min continuous at tempo pace.
Week 12: 2 x 15 min at tempo pace with 3-min recovery.
Friday: Strength training or rest.
Saturday (Long Run):
Week 9: 16 km.
Week 10: 18 km.
Week 11: 20 km.
Week 12: 22 km.
Sunday (Recovery Run or Cross-Training):
4-6 km easy or swimming/cycling for 45 min.
Weeks 13-16: Taper and Race Day
Focus: Reduce mileage while maintaining intensity to recover fully for race day.
Monday: Rest or light yoga.
Tuesday (Speed Workout):
Week 13: 6 x 200m strides.
Week 14: 4 x 400m strides.
Week 15: 3 x 400m strides.
Week 16: 2 x 200m strides.
Wednesday (Easy Run):
Week 13: 6 km.
Week 14: 5 km.
Week 15: 4 km.
Week 16: 3 km.
Thursday (Tempo Run):
Week 13: 25 min at tempo pace.
Week 14: 20 min at tempo pace.
Week 15: 15 min at tempo pace.
Week 16: 10 min at tempo pace.
Friday: Rest or light stretching.
Saturday (Long Run):
Week 13: 18 km.
Week 14: 14 km.
Week 15: 10 km.
Week 16: Race Day!
Sunday (Recovery Run or Cross-Training):
3-4 km easy or yoga/stretching.
Stretching Routine (10-15 min)
Hamstring Stretch: 20-30 seconds per leg.
Quadriceps Stretch: 20-30 seconds per leg.
Calf Stretch: 20-30 seconds per leg.
Hip Flexor Stretch: 20-30 seconds per leg.
Lower Back Stretch: Child’s Pose for 30 seconds.
Dynamic Stretches (pre-run): Leg swings, arm circles, high knees.
Additional Tips
Fueling Practice: Use your long runs to experiment with hydration and nutrition (gels, snacks).
Pacing: Focus on a conversational pace for long runs and recovery runs.
Gear: Train in the shoes you plan to wear on race day to ensure comfort.
Listen to Your Body: Take extra rest if needed and consult a professional for any injuries.