Crush 26.2 With Our 16-Week Marathon Training Plan

Training for a marathon is no easy feet (pun intended). It requires months of dedication, sacrifice and a pump-up playlist that slaps.

Regardless of your playlist, becoming a marathoner is something that you’ll always remember with pride. 26.2 miles is a long way, but it’s perfectly doable with the right training and a bit of time management. That’s where we come in. Let our experts handle your training plan and gain access to run workouts, strength training videos and weekly tips on scheduling, mental preparation and more.

Once you sign up for our 16-week marathon training plan, all you need to do is put one foot in front of the other–and find the perfect curation of tunes.

Not ready to tackle 26.2 just yet? Check out our 12-Week Half Marathon Training Program.

Getting your body ready to run 26.2 miles requires spending lots of time on your feet. The marathon is an aerobic event, so you want to build up your endurance with long runs to develop your aerobic pathways. Learning to run as you grow fatigued is crucial on race day, not to mention it’s a great confidence builder. You'll also practice and refine how much and when to eat and drink, as well as dial in your pacing. When race day comes, all you’ll have to worry about is sticking to what you’ve rehearsed while soaking in the experience!

Adding speed workouts and hill training will build much needed strength and stamina, helping you run more efficiently. Efficiency is the name of the game when it comes to distance running, as better form spares precious energy for when you need it the most–the home stretch! Don’t forget about rest days, which will help you recover from tough training sessions and prepare for the miles ahead.

Marathon training requires a lot of durability and resilience to handle pounding the pavement for miles on end. Adding in strength training, core work and mobility helps your body handle the workload and ensure you perform at your best.

Many run coaching programs recommend strength training and cross training without providing specifics. Our training program gives you expert guidance for each and every move. The last thing you want to worry about is whether or not you’re training properly, so let our expert coaches guide you through the process so you can focus on the mile you’re in.

It takes time to strengthen your joints, improve your cardiorespiratory system and learn how to mentally handle the fatigue and stress that comes with running a marathon. Our training schedule is 16 weeks long and includes a 2-week taper to help you feel fresh on race day. While you could likely train for a marathon with less time, most coaches don’t recommend it. Your body can only absorb so much training in a certain period of time.

Choose between three levels: beginner (level 1), intermediate (level 2) and advanced (level 3).

Choose Level 1 if you’re training for your first marathon, you’ve been running for less than 2 years and/or you are comfortable running 3 to 4 days per week for 30 to 40 minutes at a time.

Choose Level 2 if you’ve completed at least one full or half marathon before, you’ve been running for 2 to 5 years and/or you are comfortable running 4 to 5 days per week for 40 to 50 minutes at a time.

Choose Level 3 if you’ve completed multiple marathons, you’ve been running for 5 years or more and/or you are comfortable running 5 to 6 days per week for 60 minutes at a time.

When you purchase our 16-week marathon training plan, we will provide you with a range for each day's workout. If you begin at level 1, you can work your way up to level 2 or 3 for a tougher workout. If you start at level 2 or 3 and find you need to dial it back a bit, you can switch to the level 1 workouts. You can also go day-by-day to make the decision that’s right for you.

Take the guesswork out of your training. Sign up for our 16-week marathon training plan and receive:

• 16 weeks of marathon-specific run workouts, including a 2-week taper
• Guided strength workouts to increase power and decrease risk of injury
• Run drills to improve your form and efficiency
• Weekly coaching tips, including race-day preparation and mental training
• Expert coaches to answer training questions
• A dedicated community of runners following the same plan

Training for a marathon is a bit like baking a cake. You have to add all the ingredients, like long runs, speed workouts, strength training, nutrition and sleep. You must be patient while letting the cake bake and, finally, you must let it cool after taking it out of the oven.

The taper, which is the reduction in training volume and intensity before a race, is a bit like your cooling period. You've mixed all the ingredients and the cake is setting before you frost and eat it. Tapering before your marathon race allows your body to soak in all the training you’ve done and arrive at the start line with fresh legs and without losing any fitness. Our 16-week marathon training plan includes a 2-week taper so you’re ready to rock and roll on race day.

You’ll be asking a lot from your body as you train for a marathon. Running long distances (i.e. over an hour) uses more of your glycogen stores, which your body needs to convert into energy. These stores are finite, so it’s important to fuel not just before and after your runs but during your longer efforts.

Before your training runs, stick with carbs as they’re easy for your body to convert into energy. Learn more about the best foods to eat before running. Adding a bit of protein or fat before a long run will keep you satiated for longer. My personal favorite pre-race breakfast is a plain bagel smothered with peanut butter. I like to practice eating this before a couple of my long runs to get my body used to the routine (and to get my mouth used to the thick texture of peanut butter first thing in the morning!)

The best foods to eat during long runs? No surprise, carbs again! You may have learned by now that carbs are a runner’s best friend. Carbs replenish the glycogen stores your body burns when running. Without enough glycogen, you might just hit the dreaded wall–the sudden fatigue brought on by low glycogen that quite literally feels like running against a wall.

Simple, easy to digest fuel like gels and energy chews help you down the needed calories and carbs while minimizing GI distress, which can be common among runners as blood flows away from your stomach and towards your working muscles. Most energy gels, chews and drinks have time-based recommendations on the packaging. Practice taking your fuel at predetermined increments during your long runs to get into a rhythm. Come race day, it’ll feel like second nature.

Learn more about what to eat during long runs.

After your run, refueling with a 3:1 carb-to-protein ratio will help you rebuild your muscles and replenish your glycogen stores. Here are some of our favorite post-run snacks and meals.

Remember–nothing new on race day. This means practicing with the fuel you plan to take during the race, whether it be energy gels, chews or something else. If you plan to use the nutrition and hydration offered on course, check with the race to confirm which products they’ll be using so you can practice beforehand.

Even when you prepare as much as possible, life will still get in the way. It’s inevitable that, over the course of 16 weeks, you’ll need to adjust your training plan. Maybe you’re trying to move your long run to run with a friend. Perhaps you got pulled into a last minute business trip where there’s a lack of running routes. It’s possible that your child might catch the bug going around school and bring it home with them. Missing one or two training runs won’t make or break your training, as long as you’ve been consistent with the plan as a whole.

There's no single most important run in a marathon training plan. With that being said, if you have to adjust your marathon training plan, try not to miss the same type of run two weeks in a row. For example, if you had to miss your long run this weekend because of stormy weather, make sure to get a long run in next weekend. If you have to miss a speed workout this week due to illness, make next week’s workout a priority (as long as you’re fully recovered).

At the end of the day, successful training lies not in nailing every run perfectly but in making the program work for you, your body and your schedule. Having access to an expert coach will help you make the right decision for yourself and your goals.

Check out this article on how to adjust your training plan, and never hesitate to reach out to our coaches for guidance.

To go the distance, you need durable and comfortable gear. Here’s what you’ll need to train for a marathon:

• A proper-fitting pair of running shoes to absorb impact and cushion each stride.

How Should Running Shoes Fit?

• Quality running socks that reduce blistering and chafing.

5 Things To Know About Running Socks

• Running tops that keep you cool and dry by wicking away sweat.

• Running bottoms that allow you to move freely.

• A Garmin GPS watch to track your training and monitor health insights.

How To Make The Most Of Your Garmin Watch

• Energy gels for on-the-go fuel

The Best Gels For Every Type Of Runner

• A hydration bottle or pack to bring water on the go

How To Choose A Running Hydration Pack