26.2 Marathon (16-Week Plan) Training Plan

This 16-week marathon training program is ideal for runners with a solid base who are ready to build strength, speed, and endurance for race day. Designed for runners tackling their first marathon or aiming to improve their time, this plan includes a mix of long runs, interval workouts, recovery runs, cross-training, and rest days. Each week progressively builds mileage and intensity, peaking with long runs up to 20 miles and weekly mileage around 38 miles. You'll also complete structured speed workouts like 400m–1600m repeats, fartleks, and quality sessions to boost confidence and aerobic power. This plan is flexible and can be adjusted to your schedule if you need more or fewer rest days. The program begins with a weekly mileage of 18 miles and a 6-mile long run.