Marathon training can feel overwhelming at first. Whether you’re aiming for your first 26.2 miles or trying to beat a time, this marathon training guide gives you clear, practical steps to build endurance, avoid injury, and arrive at the start line confident. I’ll share a realistic 12-week plan, nutrition and taper strategies, shoe and gear guidance, and common mistakes I see runners make. Read on for a plan you can actually follow.
How to use this guide
This article is for beginners and intermediate runners who want a structured marathon training plan, running tips, and race-day prep. Use the 12-week plan if you already run at least 20-25 miles per week. If you run less, treat the plan as a roadmap and extend the base-building phase. From what I’ve seen, consistency matters more than perfect workouts.
Quick marathon plan overview
Here’s the high-level approach I recommend: build a base, add quality sessions, increase your long run gradually, prioritize recovery, and taper before race day. The main training components are:
- Long runs to build endurance
- Easy runs for recovery and mileage
- Tempo runs to improve pace consistency
- Intervals to boost speed and VO2 max
- Strength and mobility to prevent injury
- Nutrition and hydration to sustain training
Sample 12-week marathon training plan (overview)
This is a balanced plan for runners who already average 20-30 miles per week. Scale the mileage up or down by 10-20% depending on your base.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 5 easy | 6 w/ intervals | 5 easy | Rest | 8 long | 4 recovery |
| 6 | Rest | 6 easy | 8 tempo | 6 easy | Rest | 14 long | 4 recovery |
| 9 | Rest | 6 easy | 10 w/ intervals | 6 easy | Rest | 18 long | 5 recovery |
| 12 | Rest | 5 easy | 6 easy | 4 easy | Rest | 10 easy | Race |
Training components explained
Long runs: the backbone
Long runs teach your body to use fat as fuel and improve mental toughness. Increase the long run by about 1-2 miles each week, then every 3-4 weeks cut back a bit (a step-back week). Aim for one run of 18-22 miles before taper for most amateur marathoners. Don’t attempt a last-minute 22-mile run the week before the race.
Tempo runs and intervals
Tempo runs (comfortably hard for 20-40 minutes) improve sustained pace. Intervals (eg 6x800m) boost speed and efficiency. Do one quality session per week. If your schedule only allows one, pick what matches your goal—tempo for marathon pace, intervals for speed.
Easy runs and recovery
Easy runs should feel effortless; they’re where fitness accumulates. Keep most runs easy (about 60-75% of max effort). Sleep, foam rolling, and a mix of active recovery also matter. In my experience, runners who under-value recovery hit plateaus or injuries.
Strength training
Add 2 short strength sessions weekly: squats, lunges, deadlifts, single-leg work, and core. Even 20 minutes helps. Stronger legs and hips reduce injury risk and help maintain form late in the race.
Nutrition, fueling, and hydration
Train your stomach during long runs. Practice race fueling (gels, chews, sports drink) so nothing surprises you on race day. Key points:
- Before runs: 200-400 calories 1.5-2 hours out for long runs
- During long runs: 30-60g carbs/hour initially; 60-90g/hour for longer efforts
- Hydration: sip regularly; include electrolytes on hot days
Shoes and gear
Your shoes matter. Rotate between a training pair and a slightly fresher pair. For race day, many runners use a lighter, faster shoe that they’ve tested during long runs. Don’t debut new shoes on race day. Other gear: moisture-wicking clothes, a reliable watch, anti-chafe products, and a comfortable race belt.
Race week and taper
Tapering reduces volume so you’re rested and sharp. Typical taper is 10-20% drop in week -3, 40-60% in week -2, and mostly short easy runs in week -1. Keep intensity up with short pickups. Carbohydrate intake can increase slightly 48-72 hours before the race, but don’t overeat—practice this during training.
Injury prevention and common issues
Watch for these signs: progressive pain, persistent swelling, or a sudden drop in performance. To reduce risk:
- Increase mileage gradually (10% or less per week as a guideline)
- Include strength and mobility work
- Replace shoes every 300-500 miles
- Address niggles early with rest or physio
Common mistakes I see
- Doing too many hard workouts—easy miles are crucial.
- Skipping long runs or doing them too fast.
- Ignoring nutrition practice during training.
- Changing shoes or gear at the last minute.
Featured 12-week plan (detailed)
The plan below assumes a base of 20-25 mpw. Adjust pace and mileage to suit your level. Follow the progression, not the exact numbers.
| Week | Total mi | Long | Key workout |
|---|---|---|---|
| 1 | 25 | 8 | Intervals 6×400 |
| 4 | 35 | 12 | Tempo 5 miles |
| 8 | 45 | 16 | Long steady |
| 10 | 50 | 18 | Intervals 6×1200 |
| 12 | 30 | 10 | Race week easy |
Real-world examples
I coached a friend who went from a 4:45 debut to 3:55 in one season by adding targeted strength sessions, practicing fueling, and boringly sticking to easy paces. Another runner hit burnout after doing daily hard sessions—she recovered by cutting intensity and rebuilding base mileage slowly.
Next steps
Pick a goal pace, map out your weekly schedule, and mark the race day on your calendar. Start small with consistency, build to the long runs, and practice fueling. If you’re unsure about injury pain or training load, get a coach or physio consult.
FAQs
How long should I train for a marathon? Most runners benefit from 12-20 weeks of focused training after building a base. If your weekly mileage is low, add more base weeks first.
What’s a good weekly mileage? For beginners 25-40 miles per week is common; intermediate runners often do 40-60 miles. Quality and consistency beat raw volume.
Should I do speedwork? Yes—1 session per week helps tempo and efficiency, but keep most runs easy.
When should I taper? Start tapering 2-3 weeks before race day depending on training volume.
Can I run a marathon without long runs? You can, but long runs are the best risk-reduction strategy for finishing strong.