A practical 16-week plan with smart pacing, fueling, taper, and race‑day strategy.
01Mindset & Baseline
Consistency over intensity. Easy miles build your aerobic engine; keep most runs truly comfortable.
- Baseline: Comfortable with ~20–25 km/week (12–16 mi) and a long run of 8–10 km (5–6 mi). If not there yet, add 4–6 weeks of easy base first.
- Talk test: You should be able to hold a conversation on easy days. If you can’t, slow down.
- Health check: If you have medical concerns or pain that alters your stride, get professional advice before starting.
02How the Training Works
- Weekly rhythm (4 runs): Easy • Workout (hills/tempos later) • Easy or Cross‑Train • Long Run.
- Easy effort: RPE 3–4/10; breathing controlled. Save your matches for workouts and the long run finish.
- Long run: The cornerstone. Build gradually to 30–32 km (18–20 mi). Every 3–4 weeks, take a cutback week.
- Strength (2×/week, 10–20 min): Squats, lunges, dead bugs, calf raises, bridges, side planks.
- Rest: At least one full day off. Sleep matters more than any gadget.
- Tools: Use the Pace Calculator, Splits, and VO₂ Max pages to dial in paces.
0316‑Week Beginner Marathon Plan
Keep most running easy. If a week feels too hard, repeat it before moving on. Distances
are in km (mi in parentheses).
| Week | Key Sessions | Long Run | Notes |
|---|---|---|---|
| 1 | 2× Easy 5–6; 1× Easy 5 + strides | 10 (6) | Set routine; conversational pace. |
| 2 | Easy 6; Hills: 6×45s; Easy 5 | 12 (7.5) | Short hill reps = strength. |
| 3 | Easy 6; Tempo: 2×8 min; Easy 5 | 14 (8.7) | Tempo = comfortably hard. |
| 4 | Easy 6; Easy 6; Cross‑train 30–45 min | 10 (6) | Cutback absorb training. |
| 5 | Easy 6; Tempo: 3×8 min; Easy 5 | 16 (10) | Practice fueling on LR. |
| 6 | Easy 7; Hills: 8×60s; Easy 6 | 18 (11) | Light strength twice. |
| 7 | Easy 7; Tempo: 20 min; Easy 6 | 20 (12.5) | Try marathon‑day breakfast. |
| 8 | Easy 6; Easy 6; Cross‑train 40 min | 14 (8.7) | Cutback check shoes/socks. |
| 9 | Easy 7; Tempo: 2×12 min; Easy 6 | 22 (13.7) | Fuel every 30–35 min. |
| 10 | Easy 8; Hills: 8×75s; Easy 6 | 24 (15) | Hydration timing on LR. |
| 11 | Easy 8; Tempo: 25 min; Easy 6 | 26 (16.2) | Consider some km at goal pace. |
| 12 | Easy 7; Easy 7; Cross‑train 45 min | 18 (11) | Cutback schedule physio/massage. |
| 13 | Easy 8; Marathon‑pace: 2×5 km (2–3 min rec); Easy 6 | 28–30 (17–18.6) | Key confidence builder. |
| 14 | Easy 7; Easy 6; Light strides | 22 (13.7) | Start taper (‑20–30% vol). |
| 15 | Easy 6; Marathon‑pace: 2×4 km; Easy 5 | 16 (10) | Taper continues (‑40–50%). |
| 16 | Easy 5; 3–4 km with 4×20s strides | Race Week | Sharpen, sleep, carb‑load. |
Weekly layout example: Tue Easy • Thu Workout • Sat Easy or Cross‑Train • Sun Long Run. Swap days to fit life; just avoid stacking hard days.
04Fueling & Hydration
Daily
- Prioritize carbs for training days; include protein at each meal.
- Drink to thirst; keep urine pale yellow.
Before long runs
- 3–4 h prior: familiar carb‑rich meal.
- 15–30 min prior: optional small gel/chews + sips of water.
During long runs & race
- Carbs: ~30–60 g per hour (up to ~90 g if well‑trained and gut‑practiced).
- Fluids: ~400–800 ml per hour depending on conditions and body size.
- Sodium: ~300–600 mg per hour if you’re a salty sweater or in heat.
- Practice your exact products, timing, and amounts on long runs.
After
- Within 60–90 min: carbs + 20–30 g protein; rehydrate gradually.
05The 3‑Week Taper
- Week ‑3 (Week 14): Reduce volume 20–30%; keep 1 light workout + LR ~22 km.
- Week ‑2 (Week 15): Reduce 40–50%; brief marathon‑pace work; LR ~16 km.
- Race Week: 3 short easy runs with a few strides; extra sleep; carb availability high Thu–Sat.
06Race‑Week Plan
- Mon: Off or 20–30 min easy + mobility.
- Tue: 30 min easy + 4×20 s strides.
- Wed: Off; prep gear; confirm transport/parking.
- Thu: 25–30 min easy; short strides; shake‑out.
- Fri: Off; feet up; drink to thirst; familiar meals.
- Sat: 15–20 min super‑easy jog; lay out kit and gels; early night.
- Sun: Race Day!
07Race‑Day Strategy & Checklist
Pacing
- Start conservatively: First 5–10 km at or slightly slower than goal pace.
- Even effort: Aim for steady splits; use Splits to plan.
- Wind & hills: Pace the effort, not the watch; stay relaxed up, regain time gently down.
Checklist
Breakfast 2–3 h pre‑start (familiar, carb‑focused).
Arrive 60–75 min early; toilets, bag drop, corral.
Warm‑up: 8–10 min brisk walk + 3×20 s relaxed jogs; keep it easy.
Carry practiced gels/chews; know aid‑station spacing.
Apply chafe protection; socks you trust; secure bib.
Start at the back of your corral; smile, breathe, settle.
08Troubleshooting Niggles
- Shins/ankles: Reduce intensity; add calf raises; check gradual long‑run progressions.
- Knees: Keep strides short; strengthen glutes/quads (bridges, squats, step‑downs).
- Fatigue: Protect sleep; respect cutbacks; fuel easy days too.
- Blisters/chafing: Lube hot‑spots; moisture‑wicking socks; test gear in long runs.
09Post‑Race Recovery
- Day 0–2: Gentle walking, light mobility; eat freely; hydrate.
- Day 3–7: Short easy spins or swims; no hard running yet.
- Week 2–3: Gradually reintroduce easy jogs; stop if pain changes your stride.
- Week 4+: Build back to consistent easy running; pick a fun goal (10K, trail, or another marathon).
10FAQs
Do I need to run 35+ km in training?
Not necessary for beginners; 28–32 km long runs are plenty when the week is consistent.
What if I miss a week?
Resume at a comfortable week and continue; avoid cramming.
How do I choose goal pace?
Use recent races or a conservative estimate with the Pace Calculator; aim to finish strong.
Note: This article is general information and not medical advice. If you have existing conditions or new/worsening pain, seek professional guidance.
Last updated: March 1, 2023