Marathon training plan

As a race, the marathon is a challenging distance that requires time and commitment to train for. It can also be a rewarding accomplishment that may push you past your comfort zone and change what you thought you were capable of.

View Marathon Training Plans

 
 
 

Marathon training plan overview

There are marathon training plans available for all ability and experience levels. We’ve laid out plans for three different levels: Beginner, Intermediate and Advanced. Although our training programs can be used by varying levels, we recommend you have some prior running experience and run the mileage at your own pace.

Before you dive in, there are a few things you should know:

  • Our plans have your long run on Saturdays, but you can choose any day that works for you, as long as you're consistent. Long runs build the physical and mental stamina to cover the miles on race day. 
  • Your midweek runs should be done at a pace at which you could carry on a conversation and should not put cardio stress on the body.
  • Your tempo run pace should be 30 - 45 seconds faster than your marathon pace and will make your marathon pace feel easier.
  • Rest days mean rest. Recovery time is vital to increasing your strength and stamina.
  • Cross-training can be any low-impact, non-running workouts (weight training, swimming, cycling, walking, etc.). If you need an extra rest day, use this day to recover. 
 
 
 

Marathon training schedule

Download training plan

 

  1. Sort By:

     Weeks Until Race Monday Tuesday Wednesday Thursday  Friday Saturday Sunday
    Total Weekly Milage
    Week 21 Easy Pace: 2 miles
    Can also strength train    		 Cross Train:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 2 miles
    Can also strength train    		 Easy Pace: 2 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 4 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 10
    Week 20 Easy Pace: 2 miles
    Can also strength train    		 Cross Train:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 2.5 miles
    Can also strength train    		 Easy Pace: 2 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 6 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 12.5
    Week 19 Easy Pace: 2.5 miles
    Can also strength train    		 Cross Train:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 2.5miles
    Can also strength train    		 Easy Pace: 2 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 7 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 14
    Week 18 Easy Pace: 2.5 miles
    Can also strength train    		 Cross Train:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 2.5 miles
    Can also strength train    		 Easy Pace: 2.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 8 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 15.5
    Week 17 Easy Pace: 2 miles
    Can also strength train    		 Cross Train:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 2 miles
    Can also strength train    		 Easy Pace: 2 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 4 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 10
    Week 16 Easy Pace: 3 miles
    Can also strength train    		 Cross Train:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 3 miles
    Can also strength train    		 Easy Pace: 3 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 9 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 18
    Week 15 Easy Pace: 4 miles
    Can also strength train    		 Cross Train:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 4 miles
    Can also strength train    		 Easy Pace: 3 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 21
    Week 14 Easy Pace: 4 miles
    Can also strength train    		 Cross Train:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 4 miles
    Can also strength train    		 Easy Pace: 4 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 11 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 23
    Week 13 Easy Pace: 3 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 4 miles
    Can also strength train    		 Easy Pace: 3 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 7 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 17
    Week 12 Easy Pace: 5 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 5 miles
    Can also strength train    		 Easy Pace: 5 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 12 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 27
    Week 11 Easy Pace: 6 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 6 miles
    Can also strength train    		 Easy Pace: 5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 13 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 30
    Week 10 Easy Pace: 7 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 7 miles
    Can also strength train    		 Easy Pace: 6 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 14 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 34
    Week 9 Easy Pace: 5 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 5 miles
    Can also strength train    		 Easy Pace: 5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 25
    Week 8 Easy Pace: 7 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 7 miles
    Can also strength train    		 Easy Pace: 7 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 15 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 36
    Week 7 Easy Pace: 8 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 8 miles
    Can also strength train    		 Easy Pace: 7 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 17 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 40
    Week 6 Easy Pace: 8.5 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 8.5 miles
    Can also strength train    		 Easy Pace: 8.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 18 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 43.5
    Week 5 Easy Pace: 7 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 7 miles
    Can also strength train    		 Easy Pace: 7 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 11 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 32
    Week 4 Easy Pace: 9 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 9 miles
    Can also strength train    		 Easy Pace: 9 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 20 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 47
    Week 3 Easy Pace: 6 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 6 miles, Can also strength train Easy Pace: 6 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 28
    Week 2 Easy Pace: 6 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 6 miles
    Can also strength train    		 Easy Pace: 6 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 8 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 26
    Week 1 Easy Pace: 4 miles Easy Pace: 4 miles Easy Pace: 4 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Easy Pace/Shakeout: 2.62 miles RACE DAY: 26.2 miles Easy Jog/Walk:
    10-15 minutes to help prevent muscles from getting tight    		 40.8

  2. For more advanced marathon training

    If this isn't your first marathon and you're looking to improve your performance, add a 6-week training build before starting our 21-week plan.

    You should begin this program with at least six weeks of consistent base-building of 25+ miles per week.

    Sort By:

    Weeks Until Race Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total weekly mileage
    Week 21
    Easy Pace:     4 miles    		 Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    3 mile easy warm
    1 mile repeat1 mile easy cool down
         		 Easy Pace: 4 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 7 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 20
    Week 20 Easy Pace: 5 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    3 mile easy warm
    4 x 1/4 mile repeats
    1 mile easy cool down    		 Easy Pace: 5 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 8 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 23
    Week 19 Easy Pace: 4 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    3 mile easy warm
    2 x 1/2 mile repeats
    1 mile easy cool down    		 Easy Pace: 4 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 5 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 18
    Week 18 Easy Pace: 6 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    3 mile easy warm
    1/4 mile repeat
    1/2 mile repeat
    1/4 mile repeat
    1 mile easy cool down    		 Easy Pace: 6 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 9 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 26
    Week 17 Easy Pace: 7 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    3 mile easy warm
    6 x 1/4 mile repeats
    1.5 mile easy cool down    		 Easy Pace: 7 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 10 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 30
    Week 16 Easy Pace: 8 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    4 mile easy warm
    3 x 1/2 mile repeats
    1.5 mile easy cool down    		 Easy Pace: 8 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 11 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 34
    Week 15 Easy Pace: 6 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    4 mile easy warm
    1/2 mile repeat
    1 mile repeat
    1/2 mile repeat
    1 mile easy cool down    		 Easy Pace: 6 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 7 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 26
    Week 14 Easy Pace: 8.5 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    4 mile easy warm
    8 x 1/4 mile repeats
    2 mile easy cool down    		 Easy Pace: 8.5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 12 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 37
    Week 13 Easy Pace: 9 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    5 mile easy warm
    4 x 1/2 mile repeats
    2 mile easy cool down    		 Easy Pace: 9 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 13 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 40
    Week 12 Easy Pace: 10 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    6 mile easy warm
    1/4 mile repeat
    1/2 mile repeat
    1 mile repeat
    1/2 mile repeat
    1/4 mile repeat
    2 mile easy cool down    		 Easy Pace: 10 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 14 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 44
    Week 11 Easy Pace: 7 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    4 mile easy warm
    2 mile repeat
    2 mile easy cool down    		 Easy Pace: 7 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 9 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 31
    Week 10 Easy Pace: 11 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    6 mile easy warm
    10 x 1/4 mile repeats
    1.5 mile easy cool down    		 Easy Pace: 11 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 15 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 47
    Week 9 Easy Pace: 11 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    6 mile easy warm
    5 x 1/2 mile repeats
    1.5 mile easy cool down    		 Easy Pace: 11 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 16 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 48
    Week 8 Easy Pace: 12 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    5 mile easy warm
    3 by 1 mile repeat
    2 mile easy cool down    		 Easy Pace: 12 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 18 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 52
    Week 7 Easy Pace: 7 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    4 mile easy warm
    12 x 1/4 mile repeats
    1 mile easy cool down    		 Easy Pace: 7 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 32
    Week 6 Easy Pace: 11.5 miles Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 11.5 miles Easy Pace: 11.5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 20 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 54.5
    Week 5 Easy Pace: 7 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    4 mile easy warm
    2 by 1 mile repeats
    2 mile easy cool down    		 Easy Pace: 7 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 32
    Week 4 Easy Pace: 12 miles Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 12 miles Easy Pace: 12 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 22 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 58
    Week 3 Easy Pace: 8 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track:
    5 mile easy warm
    2 x 1/2 mile repeats
    1 mile easy cool down    		 Easy Pace: 8 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 33
    Week 2 Easy Pace: 8 miles, Can also strength train Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    5 mile easy warm
    4 x 1/4 mile repeats
    1 mile easy cool down    		 Easy Pace: 8 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 8 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 31
    Week 1 Easy Pace: 5 miles Easy Pace: 5 miles Track:
    3 mile easy warm
    1 mile repeat
    1 mile easy cool down    		 Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Easy Pace/Shakeout: 2.62 miles RACE DAY: 26.2 miles Easy Jog/Walk: 10-15 minutes, to help prevent muscles from getting tight 43.8

  3. Sort By:

    Weeks Until Race Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total weekly mileage
    Week 21 Tempo Run: 2 miles easy pace, 1 mile fast, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 3 mile easy warm, 1 mile repeat, 1 mile easy cool down; 1 mile repeat is faster than 5K pace Easy Pace: 4 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 7 miles Easy Pace: 3 miles 23
    Week 20 Tempo Run: 2 miles easy pace, 2 miles progressively getting faster each mile, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 3 mile easy warm, 4 x 1/4 mile repeats, 1 mile easy cool down; 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 5 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 8 miles Easy Pace: 3 miles 26
    Week 19 Tempo Run: 2 miles easy pace, 1 miles fast, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 3 mile easy warm, 2 x 1/2 mile repeats, 1 mile easy cool down; 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 4 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 5 miles Easy Pace: 3 miles 21
    Week 18 Tempo Run: 3 miles easy pace, 2 miles progressively getting faster each mile, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 3 mile easy warm, 1/4 mile repeat, 1/2 mile repeat, 1/4 mile repeat, 1 mile easy cool down; 1-3 minute rest in place between each repeat Easy Pace: 6 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 9 miles Easy Pace: 3 miles 29
    Week 17 Tempo Run: 3 miles easy pace, 3 miles progressively getting faster each mile, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 3 mile easy warm, 6 x 1/4 mile repeats, 1.5 mile easy cool down; 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 7 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 10 miles Easy Pace: 4 miles 34
    Week 16 Tempo Run: 4 miles easy pace, 3 miles progressively getting faster each mile, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 4 mile easy warm, 3 x 1/2 mile repeats, 1.5 mile easy cool down; 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 8 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 11 miles Easy Pace: 4 miles 38
    Week 15 Tempo Run: 3 miles easy pace, 2 miles progressively getting faster each mile, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 4 mile easy warm, 1/2 mile repeat, 1 mile repeat, 1/2 mile repeat, 1 mile easy cool down; 1-3 minute rest in place after each 1/2 mile repeat, 2-3 minute rest in place after mile repeat Easy Pace: 6 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 7 miles Easy Pace: 4 miles 30
    Week 14 Tempo Run: 3 miles easy pace, 4 miles progressively getting faster each mile, 1.5 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 4 mile easy warm, 8 x 1/4 mile repeats, 2 mile easy cool down; 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 8.5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 12 miles Easy Pace: 4 miles 41
    Week 13 Tempo Run: 4 miles easy pace, 4 miles progressively getting faster each mile, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 5 mile easy warm, 4 x 1/2 mile repeats, 2 mile easy cool down; 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 9 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 13 miles Easy Pace: 4 miles 44
    Week 12 Tempo Run: 4 miles easy pace, 5 miles progressively getting faster each mile, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 6 mile easy warm, 1/4 mile repeat, 1/2 mile repeat, 1 mile repeat, 1/2 mile repeat, 1/4 mile repeat, 2 mile easy cool down; 1-3 minute rest in place after each 1/2 mile & 1/4 mile repeat, 2-3 minute rest in place after mile repeat Easy Pace: 10 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 14 miles Easy Pace: 4 miles 48
    Week 11 Tempo Run: 3 miles easy pace, 3 miles progressively getting faster, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 4 mile easy warm, 2 mile repeat, 2 mile easy cool down; 2 mile repeat is faster than 5K pace Easy Pace: 7 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 9 miles Easy Pace: 4 miles 35
    Week 10 Tempo Run: 4 miles easy pace, 6 miles progressively getting faster, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 6 mile easy warm, 10 x 1/4 mile repeats, 1.5 mile easy cool down; 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 11 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 15 miles Easy Pace: 5 miles 52
    Week 9 Tempo Run: 4 miles easy pace, 6 miles progressively getting faster, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 6 mile easy warm, 5 x 1/2 mile repeats, 1.5 mile easy cool down; 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 11 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 17 miles Easy Pace: 5 miles 54
    Week 8 Tempo Run: 4 miles easy pace, 7 miles progressively getting faster, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 5 mile easy warm, 3 by 1 mile repeat, 2 mile easy cool down; 2-3 minute rest in place after each 1 mile repeat Easy Pace: 12 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 19 miles Easy Pace: 5 miles 58
    Week 7 Tempo Run: 3 miles easy pace, 3 miles progressively getting faster, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 4 mile easy warm, 12 x 1/4 mile repeats, 1 mile easy cool down; 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 7 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Easy Pace: 3 miles 35
    Week 6 Easy Pace: 11.5 miles Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 11.5 miles Easy Pace: 11.5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 22 miles Easy Pace: 3 miles 59.5
    Week 5 Tempo Run: 3 miles easy pace, 3 miles progressively getting faster, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 4 mile easy warm, 2 by 1 mile repeats, 2 mile easy cool down; 2-3 minute rest in place after each 1 mile repeat Easy Pace: 7 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Easy Pace: 3 miles 35
    Week 4 Easy Pace: 12 miles Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 12 miles Easy Pace: 12 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 22 miles Easy Pace: 3 miles 61
    Week 3 Easy Pace: 8 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 5 mile easy warm, 2 x 1/2 mile repeats, 1 mile easy cool down; 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 8 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Easy Pace: 3 miles 36
    Week 2 Easy Pace: 8 miles, Can also strength train Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 5 mile easy warm, 4 x 1/4 mile repeats, 1 mile easy cool down; 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 8 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 8 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 31
    Week 1 Easy Pace: 5 miles Easy Pace: 5 miles Track: 3 mile easy warm, 1 mile repeat, 1 mile easy cool down; 1 mile repeat is faster than 5K pace Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Easy Pace/Shakeout: 2.62 miles RACE DAY: 26.2 miles Easy Jog/Walk: 10-15 minutes, to help prevent muscles from getting tight 43.8
 
 

Marathon training tips

 
 

1

 

Commit to the long haul. Completing a marathon is a goal that takes time, and rushing the process increases your chances of injury (and just plain discouragement). Stick to the plan of building up your mileage slowly. Set aside the time you need for your long runs each week, and also give yourself plenty of rest time afterward to recover. 

 
 

2

 

Train with a friend or group. Having someone to train with and hold you accountable can give you added motivation to make it out the door on the days you’re tempted to skip your run. It can help, too, to have a training partner or group surrounding you if you’re having a difficult run or if you run into trouble. Running long distances may require you to run at different times of the day or in different parts of town than you’re used to. Friends can help you stay both safe and motivated as the miles add up.

 
 

3

 

Fuel properly. What you eat the day before or the day of a run can have a big impact on how you feel. Experiment with portion size and the timing of when you eat to figure out what works best for you, and stick to nutritious foods — your body will thank you. 

 
 

4

 

Practice hydration and nutrition. Practice your race-day hydration by carrying a water bottle or by leaving fluids along your planned route. Consider testing energy gels and performance drinks to see how your stomach reacts.

 
 

5

 

Consider running in a park or trail. Every mile you can run off of the pavement saves some wear and tear on joints and muscles.

 
 

6

 

Listen to your body. Bad runs happen to everyone. But when every run is a bad run, it’s probably time to rest. As important as your long runs are, your overall health is even more important, and since everyone’s training journey is a little different, only you can know if something feels “off.” There’s a strength that comes from pushing through, and there’s a strength that can only come as the body rests and repairs. Remember that a nagging problem is often an indication that it’s time to take a step back.

 
 

7

 

Enjoy the process. As exciting as race day is, it’ll go by in the blink of an eye compared to the time you spend preparing for it. Appreciate the strength of your body and the determination of your mind as you transform yourself into a marathoner. You’ve got this!

 
 
 
Boston qualifier
 

Qualify for the Boston Marathon (BQ)

The Boston Marathon is one of the most prestigious marathons in the world; you must meet a qualifying time for your age group in order to apply to run. The St. Jude Memphis Marathon® is an official qualifying race for the Boston Marathon. 

See Qualifying Times

 
 

Marathon training FAQ

  1. A marathon, sometimes referred to as a “full marathon” to distinguish it from a “half marathon,” is 26.2 miles. 

  2. Training for a marathon should take between 16 and 20 weeks. Our marathon training plans span the course of 21 weeks to ensure you’re fully prepared come race day. 

     

  3. Although the marathon has its roots in Ancient Greek history, the official length of 26.2 miles wasn’t established until 1908 at the London Olympics. The marathon was inspired by the journey of a Greek messenger who ran from Marathon to Athens (about 25 miles) to deliver his message. 
    Following delivery, he collapsed and died. To commemorate his journey, the marathon event was added to the 1896 Olympic Games. Afterward, the marathon length varied until the 1908 Olympics, when Queen Alexandria requested the race begin at Windsor Castle and finish at the royal box at the Olympic stadium — exactly 26.2 miles. The distance was officially standardized in 1921.

 
 
Runner crossing the SJMMW Finish Line
 

Register for the St. Jude Memphis Marathon, and support St. Jude 

Use your marathon race to benefit children with cancer and other life-threatening diseases. Your participation can help ensure no family pays for treatment, travel, housing or food — so they can focus on helping their child live.

Register now

 
 

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