If you’re looking to train for a marathon over the next 20 weeks (5 months), you’re in the right place because this article will provide you with a free 20 week marathon training plan to get you confidently over the finish line.

This training plan is designed for intermediate runners to complete over five months. Intermediate runners are runners who are comfortable running continuously for roughly 60 minutes, fairly comfortable running fast intervals, and though this may or may not be the first event you're training for, you should not be brand new to running. If this is you, you’ve come to the right place.

This marathon program is adapted from the training plans in our app that are written by coaches who know exactly what it takes for amateur age group runners to overcome challenges and reach their endurance race goals. 

If you’re starting from absolute scratch, check out this article that will help you learn to run, or check out the other training plans linked on this page that might work better for you.

In this post you will learn:

• How long is a marathon
• What’s an average finish time for a marathon
• How to train for a marathon as an advanced runner
• What’s a fast marathon finish time
• How long you should train for a marathon
• What is your marathon pace
• What is a 20 week intermediate marathon training program

To train for this marathon you can absolutely use the training plan below. But if you really want a personalized training program that’s designed for your abilities, your goals, and your schedule, you should check out the MOTTIV training app. You can use it for free and it includes much more detailed and personalized plans than we can include in a blog post.

Training Tips for Successfully Tackling the Marathon Distance

Before diving into the training, it is important to understand some of the common mistakes many runners make during the course of their training. In this article, we will provide you with the tips and tricks necessary to help you achieve your best marathon preparation ahead of race day.

How Long is a Marathon

If you’re looking to take on the marathon distance, you likely already know just how far a marathon is., However, if you’re newly into running or simply don’t know the numbers, we will start by answering the simple question, “How many miles is a marathon?” or “How many kilometres is a marathon?” for our metric friends around the world.

A marathon is 26.2 miles or 42.2 kilometres. Yyou can enter your age and gender into the calculator below to find out what a good marathon finish time is for someone in your age group. 

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How Much to Train for a Marathon

Determining how much training you need for a marathon will depend on a few key factors. Both your experience level and athletic history, as well as your goals for the race, will determine how much weekly training you will need, plus how many weeks of training will be required to reach your goals. 

The calculator below will show you how much you should be training to reach your marathon goals. This is whether you come from an athletic background and simply want to finish, or should you be a newer runner aiming to win your age group. The training required will be quite different for each scenario (and many others in between), and our calculator will show you the optimal training load to get you there.

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What Gear Do You Need to Train for a Marathon

There are two items we recommend all runners have to prepare for a marathon:

1. Proper running shoes. Check out this article about what to look for in running shoes. 
2. A chest-strap heart rate monitor. Here's an article on everything you need to know about heart rate training zones and why we use them. 

These items are essential as a good pair of shoes will protect your feet, providing the stability and cushioning you need in order to remain injury-free. A heart rate monitor will allow you to monitor how your body is responding to training as well as being a critical tool for measuring your effort during a run. 

Additional gear can be beneficial depending on where you live and where you're running, but you don't need anything else to get in really good training. A headlamp can be a great option for training in the early morning before the sun comes up, and items like a handheld water bottle or running vest can be great options for carrying fuel on your longer training days. 

A running watch such as a Garmin or Wahoo can also be an excellent way to keep track of your workouts, giving you a live feed of your heart rate and pace as well as other valuable metrics to enhance your training. 

Women certainly need to consider more when choosing what gear they need for running. This article will help women with what they need to make their running experience as comfortable as possible.

How to Pace a Marathon

A marathon, unlike shorter distance races, requires a more technical approach to pacing. Given the duration of a marathon, it is paramount that you set off at a sustainable pace and remember that a properly paced marathon will feel relatively easy until you approach the final 10-15 kilometres. 

A good marathon training plan will include workouts which develop your ability to run longer at race pace without getting tired. You can use the calculator below to calculate your approximate marathon race pace for these intervals.

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Heart Rate Training Zones

When training for a marathon much of your training will be spent at a relatively low intensity. When training at these lower intensities it is important to train based upon your own individual fitness levels which are best suited to training zones based on heart rate. 

Training easy based on heart rate zones may have you training at slower paces than you might expect but that is perfectly normal. Training this way will allow you to build endurance without stressing your body more than it can handle. Calculate your heart rate training zones with this calculator

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Marathon Training Pace Zones

As mentioned above, heart rate based training should be used predominantly throughout a good marathon training program. But, as the intensity of each training session increases, pace will become the better benchmark to guide your training.

While heart rate is a better identifier of what’s happening in your body during training, during shorter and more intense intervals your heart rate will lag by 60-120 seconds which renders it useless for reaching the optimal intensity. Pace gives you an instantaneous readout of how fast you are running. 

Use this calculator to identify your running paces in min/km and/or min/mile.

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What to Eat When Training for a Marathon

Nutrition, while overlooked by a lot of people, can make or break any run training plan. Whether you’re looking to simply finish your first marathon or qualify for the Boston Marathon, if your body doesn’t have the fuel it needs, it will not allow you to be at your best in training or racing.

Not only will you be unable to train to your potential, your ability to recover from and absorb the training will be greatly reduced if your nutrition is not ideal. 

Physiologists and nutritionists we've worked with believe that proper nutrition and hydration can generate the same race results with half the training. This article discusses what to eat before your runs, and this article explains what you should eat during running workouts and races in order to maximise your performance. 

Here are some of the biggest principles to know for a runner's diet plan:

1. Eat as little processed food as possible
2. Never under-fuel; it's just as detrimental to your success as eating too much 
3. Try not to limit calories; healthy foods and good training will take care of weight management on their own
4. Always eat before and after workouts
5. Eat plenty of carbs before intense workouts to hit peak efforts in workouts
6. Eat low-blood sugar foods before easier workouts to make your body efficient at producing energy

Use the calculator below to understand how many calories you should be consuming for a given workout or race.

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Rest and Recovery

Arguably, the most important part of any training program is allowing your body to rest and absorb the training you've put it through. Rest comes in the form of the following:

• REST DAYS: Endurance athletes should take at least two days a week of either complete rest or very low-intensity training
• REST WEEKS: Our run training plans have a rest week scheduled every third or fourth week, where total training time is cut by roughly 40%, allowing the body to rest and get ready for the next several weeks

While you may want to train hard all the time, remember that Workouts + Rest = Progress. 

Tapering for a Marathon

In addition to the recovery weeks and rest days, it is important to properly reduce training volume in the last week or two ahead of race day. Reducing training by 50-60% will allow your body to flush out any residual fatigue and absorb all of the training you’ve put in over the past weeks. 

A lot of people are afraid of the taper process, wrongly assuming they'll lose fitness. While the taper process is aimed at resting your body for the upcoming effort of race day, this does not mean you'll be doing no training or only super light training.

Training during your taper will include shorter bursts of speed to ensure your body is primed for race pace efforts so you don’t end up feeling flat when you get to the start line. 

Take the taper process seriously, resting and sleeping as much as possible during taper week. This paper outlines the importance of the taper process and different strategies for resting leading up to your target race.

Marathon Training Plan Workouts for the Intermediate Runner 

Our running training plans are expertly crafted by the coaches at Run Free Training who have a fantastic understanding of how to build training plans that are time efficient and enable runners to overcome obstacles that most age group runners face in their training. The coaches are elite runners themselves who combine their experience and knowledge in the creation of effective run training plans that will help you achieve your running goals. 

Intermediate Marathon Training Plan Workouts

The intermediate marathon training plan has three days per week of running and one strength workout; the training load maxes out at roughly 7 and a half hours of training per week. 

Intermediate runners are athletes who are one of the following:

• Athletes who have more time to train than just the bear minimum
• New runners who have a very athletic background or runners with at least six months of running experience
• Dedicated runners looking to finish finish races really well, but are comfortable not trying to squeeze every last second of time out of their race performance 

Our intermediate marathon training plan features four workouts each week. These key weekly workouts are:

• One long run 
• One interval run
• One tempo run
• One strength workout

We'll explain the high-level points about each of these workouts below.

The Long Run in a Marathon Training Plan

The most important run in a run training plan is the weekly long run; most runners do this workout on the weekend when they have more time available. The long run is low intensity, building up gradually to eventually reach between 3 and 4 hours for a marathon training plan. 

This run will build endurance and teach your body to produce the energy necessary to complete the distance of your race. You can learn all about the details of the long run in this article.

The Interval Run in Marathon Training

The second most important run in a run training plan is a weekly interval run, which we call the Intense Run. Most athletes do this run on a weekday. The interval run will build your top-end speed and is based on your run pace determined in the calculator above. 

You can learn all about how to execute an interval run and what to eat before and during the workout to get the most out of it in this article.

The Tempo Run in a Marathon Training Program

The weekly Tempo Run (which we call the Steady Run in the training plans in our training app) bridges the gap between the endurance you build in the long run and the speed you build in the interval run. It teaches you how to run fast without getting tired. 

Tempo runs have been proven to be a key component of a successful run training plan. You can learn all about tempo runs in this article.

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Strength Training for Running a Marathon

Cross-training with strength workouts is critical for athletes who don't want to simply finish their race but actually want to finish feeling strong. Strength training for runners has been proven in study after study to improve race performances. 

Just one strength workout per week is plenty for runners to have a great race.

We believe so strongly in strength training that our app has 25 hours of guided strength workouts designed specifically for the needs and imbalances of endurance athletes. You can read all about strength training for runners here.

Marathon Training Plan

Below is a marathon training plan designed to build running fitness and prepare you for your upcoming race. The plan will begin with some fitness testing and then move into a preparation phase ensuring you will reach your start line ready for the task ahead.

• Week 1: Fitness Testing & Zone Development. (2:55-3:05hrs)
•   Monday. Rest Day
•   Tuesday. Intense Run (40-60mins): 
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. 5 minutes at the fast end of 10k race effort 1 minute easy jogging recovery 4 minutes at the fast end of 10k race effort, 1 minute easy jogging recovery, 3 minutes at the fast end of 10k race effort, 1 minute easy jogging recovery, 2 minutes at the fast end of 10k race effort, 1 minute easy jogging recovery, 1 minute at the fast end of 10k race effort, 1 minute easy jogging recovery 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Wednesday. Strength workout (25-35mins): 
•     Main Set: 5 minutes of Crocodile Breathing Rib Cage Pull, 5 breathes each side Brettzel, 5 each side Toe Touch Progression - Toes Elevated, Heels down, 10x each exercise Tibialis Anterior Activation, 3x each side, hold for 5 sec each time, Bootstrappers 
•   Thursday. Steady Run (50-70mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set 1. 20 Minutes: Run steady at tempo effort top of Zone 3 
•     Rest Set. 3 Minutes: Easy walking/jogging 
•     Main Set 2. Repeat twice: 5 minutes at tempo effort 1 minute walking/jogging recovery 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Friday. Rest Day
•   Saturday. Rest Day 
•   Sunday. Run Time Trial Workout (60mins):
•     Warm Up. 10 Minutes: 5 minute easy jogging warm up, 5 minutes of running drills & dynamic stretching, include 5x50m strides building to zone 4 effort 
•     Running time trial. 3 kilometres (1.86 miles): Run this distance as fast as possible 
•     Cool Down: Run the remainder of the run in Zone 2 until you reach 60 minutes total running
• Week 2: Adapt to New Training Zones. (3:25-4:25hrs)
•   Monday. Rest Day
•   Tuesday. Intense Run (60-80mins): 
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 6-8 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 800m at marathon goal time, 2.5 minutes easy jogging recovery 
•     Cool Down. (10-20mins): Easy jogging in zone 2 
•   Wednesday. Strength workout (25-35mins): 
•     Warm Up. 5-10 Minutes: Light bodyweight activation     Workout Pattern: 2 rounds with 1 minute rest between rounds 
•     Main Set: straight arm bar to Turkish get up with Windmill, 1x each side (Light Kettlebell) Side Saddle Sit, switch & lift, 5x each side (Medium Kettlebell) Low Squat Hold, 1 minute (Light Kettlebell) Tall Kneeing halo, 8x each direction (Light Kettlebell) 
•     Cooldown Stretches. Hold each stretch for 1 minute each side: Scorpion, Hip Flexor Stretch, Figure 4 & Thread the Needle 
•   Thursday. Steady Run (55-75mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 3 times: 12 minutes running steady at tempo effort top of Zone 3 1 minute easy walking/jogging 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2
•   Friday. Rest Day
•   Saturday. Rest Day 
•   Sunday. Long Run  (65-75mins): 
•     Run easy in Zone 2 heart rate 
• Week 3: Build Endurance & Speed. (3:25-4:25hrs)
•   Monday. Rest Day
•   Tuesday. Intense Run (45-65mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 10-12 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 minute effort uphill at moderate effort zone 4 effort, easy downhill jogging recovery 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Wednesday. Strength workout (25-35mins): 
•     Warm Up. 5-10 Minutes: Light bodyweight activation 
•     Workout Pattern: 2 rounds with 1 minute rest between rounds 
•     Main Set: Active Leg Lifts with KB Bottoms Up, 10x each side (Light Kettlebell) Active Leg Lower with KB Bottoms Up, 10x each side (Light Kettlebell) Half Kneeling Twists with 1 KB - Head, Trunk, 1 minute each rotation, do both sides (Medium Kettlebell) Side squats, 2 sec holds, alternate sides, 5x each side (Medium Kettlebell) Turkish get up Transitions, 3x per side (Light Kettlebell) 
•     Cool Down Stretches. Hold each stretch for 1 minute each side: 
•     Tactical Frog, Spine Lumbar Twist Stretch 
•   Thursday. Steady Run (65-85mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 3 times: 15 minutes running steady at tempo effort top of Zone 3, 1 minute easy walking/jogging 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Friday. Rest Day
•   Saturday. Rest Day 
•   Sunday. Long Run  (70-80mins):
•     Warm Up. 30 Minutes: Easy jogging in Zone 1
•     Main Set. Repeat 3 times: 12 minutes at goal marathon pace, 3 minutes easy jogging recovery 
•     Cooldown. 15-25 Minutes: Easy jogging in Zone 1 
• Week 4: Recovery Week. (3:20-4:20hrs)
•   Monday. Rest Day
•   Tuesday. Intense Run (60-80mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at 10k race pace, 3.5 minutes easy walking/jogging recovery 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Wednesday. Strength workout (25-35mins): 
•     Warm Up: 5-10 minutes of light bodyweight activation 
•     Workout Pattern: Repeat each exercise for 2 more rounds, 5x each side / 1 minute / 3x each leg with 2x each side 
•     Main Set: Half Kneeling - Twist THEN Press, 3x each side (Light Kettlebell) Half Kneeling - Twist WITH Press, 3x each side (Light Kettlebell) Half Kneeling - 2 Kettlebell Turns, 30 seconds per side (Medium Kettlebell) Half Kneeling to Standing Rotation, 1x each leg with 1x each side (Medium Kettlebell) 
•     Cool Down: 3-5 minutes of light stretching 
•   Thursday. Steady Run (50-70mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. 30 Minutes: Run steady at tempo effort top of Zone 3 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2
•   Friday. Rest Day
•   Saturday. Rest Day 
•   Sunday. Long Run  (65-75mins): 
•     Run easy in Zone 2 heart rate 
• Week 5: Build Baseline Endurance & Speed (3:45-4:45hrs)
•   Monday. Rest Day
•   Tuesday. Intense Run (60-80mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 8-9 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 3 minutes at the fast end of 10k race effort, 2 minutes easy jogging recovery 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Wednesday. Strength workout (25-35mins): 
•     Warm Up. 5-10 Minutes: Light bodyweight activation 
•     Workout Pattern: 2 rounds with 1 minute rest between rounds 
•     Main Set: Active Leg Lifts with KB Bottoms Up, 10x each side (Light Kettlebell) Active Leg Lower with KB Bottoms Up, 10x each side (Light Kettlebell) Half Kneeling Twists with 1 KB - Head, Trunk, 1 minute each rotation, do both sides (Medium Kettlebell) Side squats, 2 sec holds, alternate sides, 5x each side (Medium Kettlebell) Turkish get up Transitions, 3x per side (Light Kettlebell) 
•     Cool Down Stretches. Hold each stretch for 1 minute each side: 
•     Tactical Frog, Spine Lumbar Twist Stretch 
•   Thursday. Steady Run (70-90mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 7-8 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile at fast tempo effort 1 minute easy walking/jogging 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2
•   Friday. Rest Day
•   Saturday. Rest Day 
•   Sunday. Long Run  (70-80mins):
•     Warm Up. 15 Minutes: Easy jogging in Zone 1 
•     Main Set. Repeat 10-11 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile at goal marathon pace, 2 minutes easy jogging recovery 
•     Cooldown. 10-15 Minutes: Easy jogging in Zone 1
• Week 6: Build Baseline Endurance & Speed. (3:45-4:45hrs)
•   Monday. Rest Day
•   Tuesday. Intense Run (70-90mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. 1 mile at 10k race pace, 3.5 minutes easy walking/jogging recovery, 2 miles at 10k race pace, 3.5 minutes easy walking/jogging recovery, 2 miles at 10k race pace, 3.5 minutes easy walking/jogging recovery, 1 mile at 10k race pace, 3.5 minutes easy walking/jogging recovery 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Wednesday. Strength workout (25-35mins): 
•     Warm Up. 5-10 Minutes: Light bodyweight activation     Workout Pattern: Three rounds with 1 minute rest between rounds 
•     Main Set. Turkish get up , 2x each side (Light Kettlebell) Windmill, 5x each side (Medium Kettlebell, hold with arm facing up) Side squats, 5x each side (Light Kettlebell) Halos, 5x each direction (Light Kettlebell) Bent arm bar, 5x each side(Light Kettlebell) 
•     Cool Down Stretches. Hold each stretch for 1 minute each side: 
•     Spine Lumbar Twist Stretch, Scorpion, Hip Flexor with back foot turned in 
•   Thursday. Steady Run (60-80mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. 40 Minutes: Run steady at tempo effort top of Zone 3 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2
•   Friday. Rest Day 
•   Saturday. Rest Day 
•   Sunday. Long Run  (70-80mins): 
•     Run easy in Zone 2 heart rate
• Week 7: Recovery Week. (3:20-4:10hrs)
•   Monday. Rest Day
•   Tuesday. Intense Run (50-60mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 10-12 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 30 second zone 5 effort uphill, easy downhill jogging recovery 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Wednesday. Strength workout (25-35mins): 
•     Round 1: Tactical Frog, 1min Scorpion, 5x each direction Side Saddle Sit, 1 minute each side 
•     Round 2: Tactical Frog with Rotation, 5x per side Scorpion, 30 seconds each side Side Saddle Sit with Lift, 5 lifts each side 
•     Round 3: Tactical Frog, 1min Scorpion, 30 seconds each side Side Saddle Sit with Lift, 5 lifts each side                      
•     Stretches: Bridge with palms together, hold 1-1.5min Bridge with palms together, hold 30sec Child's Pose, 1min Pigeon Stretch, 1 minute each side 
•   Thursday. Steady Run (55-75mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 3 times: 10 minutes running steady at tempo effort top of Zone 3, 1 minute easy walking/jogging 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2
•   Friday. Rest Day 
•   Saturday. Rest Day 
•   Sunday. Long Run  (70-80mins): 
•     Easy running at Zone 2 heart rate
• Week 8: Begin Marathon Specific Training Block. (2:55-3:55hrs)
•   Monday. Rest Day
•   Tuesday. Intense Run (40-60mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 10 times: 1 minute at the fast end of 10k race effort 1 minute easy jogging recovery 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Wednesday. Strength workout (25-35mins): 
•     Warm Up: 5-10 minutes of light bodyweight activation 
•     Main Set: Side squats with halo, alternating sides, 2 round of 1 minute each side (Light Kettlebell) Toe Touch Progressions - Toes Elevated, Heels down, 10x each exercise Weighted Hamstring Stretch, 2 rounds of 30 seconds holds (Light Kettlebell) 2 Kettlebell Windmill, 3x each side (Light Kettlebell, 1 per hand) Loaded Low Squat, hold for 1 minute (Light Kettlebell) Bottoms Up Turkish get up , 1x each side (Light Kettlebell) 
•     Cool Down: 3-5 minutes of light stretching 
•   Thursday. Steady Run (50-70mins): 
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 3 times: 8 minutes running steady at tempo effort top of Zone 3 1 minute easy walking/jogging 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2
•   Friday. Rest Day
•   Saturday. Rest Day 
•   Sunday. Long Run  (60-70mins):     Run easy in Zone 2 heart rate 
• Week 9: Build Endurance & Speed. (3:50-4:15hrs)
•   Monday. Rest Day
•   Tuesday. Intense Run (50-70mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 12-16 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 200m at the fast end of 5k race pace with 1.5 minutes easy jogging recovery 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Wednesday. Strength workout (25-35mins): 
•     Warm Up: 5-10 minutes of light bodyweight activation 
•     Workout Pattern: Repeat each exercise for 2 more rounds, 5x each side / 1 minute / 3x each leg with 2x each side 
•     Main Set: Half Kneeling - Twist THEN Press, 3x each side (Light Kettlebell) Half Kneeling - Twist WITH Press, 3x each side (Light Kettlebell) Half Kneeling - 2 Kettlebell Turns, 30 seconds per side (Medium Kettlebell) Half Kneeling to Standing Rotation, 1x each leg with 1x each side (Medium Kettlebell) 
•     Cool Down: 3-5 minutes of light stretching
•   Thursday. Steady Run (50-70mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat twice: 15 minutes running steady at tempo effort top of Zone 3 1 minute easy walking/jogging 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2  
•   Friday. Rest Day
•   Saturday. Rest Day 
•   Sunday. Long Run  (70-80mins): 
•     Run easy in Zone 2 heart rate
• Week 10: Fitness Testing & Zone Development. (2:55-3:45hrs)
•   Monday. Rest Day
•   Tuesday. Intense Run (40-60mins): 
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. 5 minutes at the fast end of 10k race effort 1 minute easy jogging recovery 4 minutes at the fast end of 10k race effort, 1 minute easy jogging recovery, 3 minutes at the fast end of 10k race effort, 1 minute easy jogging recovery, 2 minutes at the fast end of 10k race effort, 1 minute easy jogging recovery, 1 minute at the fast end of 10k race effort, 1 minute easy jogging recovery 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Wednesday. Strength workout (25-35mins): 
•     Main Set: 5 minutes of Crocodile Breathing Rib Cage Pull, 5 breathes each side Brettzel, 5 each side Toe Touch Progression - Toes Elevated, Heels down, 10x each exercise Tibialis Anterior Activation, 3x each side, hold for 5 sec each time, Bootstrappers 
•   Thursday. Steady Run (50-70mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set 1. 20 Minutes: Run steady at tempo effort top of Zone 3 
•     Rest Set. 3 Minutes: Easy walking/jogging 
•     Main Set 2. Repeat twice: 5 minutes at tempo effort 1 minute walking/jogging recovery 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Friday. Rest Day
•   Saturday. Rest Day 
•   Sunday. Run Time Trial Workout (60mins):
•     Warm Up. 10 Minutes: 5 minute easy jogging warm up, 5 minutes of running drills & dynamic stretching, include 5x50m strides building to zone 4 effort 
•     Running time trial. 3 kilometres (1.86 miles): Run this distance as fast as possible 
•     Cool Down: Run the remainder of the run in Zone 2 until you reach 60 minutes total running
• Week 11: Build Endurance & Speed. (3:40-4:40hrs)
•   Monday. Rest Day
•   Tuesday. Intense Run (60-80mins): 
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 6-8 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 800m at marathon goal time, 2.5 minutes easy jogging recovery 
•     Cool Down. (10-20mins): Easy jogging in zone 2 
•   Wednesday. Strength workout (25-35mins): 
•     Warm Up. 5-10 Minutes: Light bodyweight activation     Workout Pattern: 2 rounds with 1 minute rest between rounds 
•     Main Set: straight arm bar to Turkish get up with Windmill, 1x each side (Light Kettlebell) Side Saddle Sit, switch & lift, 5x each side (Medium Kettlebell) Low Squat Hold, 1 minute (Light Kettlebell) Tall Kneeling halo, 8x each direction (Light Kettlebell) 
•     Cooldown Stretches. Hold each stretch for 1 minute each side: Scorpion, Hip Flexor Stretch, Figure 4 & Thread the Needle 
•   Thursday. Steady Run (55-75mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 3 times: 12 minutes running steady at tempo effort top of Zone 3 1 minute easy walking/jogging 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2
•   Friday. Rest Day
•   Saturday. Rest Day 
•   Sunday. Long Run  (80-90mins): 
•     Run easy in Zone 2 heart rate 
• Week 12: Build Endurance & Speed. (3:45-4:45hrs)
•   Monday. Rest Day
•   Tuesday. Intense Run (45-65mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 10-12 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 minute effort uphill at moderate effort zone 4 effort, easy downhill jogging recovery 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Wednesday. Strength workout (25-35mins): 
•     Warm Up. 5-10 Minutes: Light bodyweight activation 
•     Workout Pattern: 2 rounds with 1 minute rest between rounds 
•     Main Set: Active Leg Lifts with KB Bottoms Up, 10x each side (Light Kettlebell) Active Leg Lower with KB Bottoms Up, 10x each side (Light Kettlebell) Half Kneeling Twists with 1 KB - Head, Trunk, 1 minute each rotation, do both sides (Medium Kettlebell) Side squats, 2 sec holds, alternate sides, 5x each side (Medium Kettlebell) Turkish get up Transitions, 3x per side (Light Kettlebell) 
•     Cool Down Stretches. Hold each stretch for 1 minute each side: 
•     Tactical Frog, Spine Lumbar Twist Stretch 
•   Thursday. Steady Run (65-85mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 3 times: 15 minutes running steady at tempo effort top of Zone 3, 1 minute easy walking/jogging 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Friday. Rest Day
•   Saturday. Rest Day 
•   Sunday. Long Run  (90-100mins):
•     Warm Up. 30 Minutes: Easy jogging in Zone 1
•     Main Set. Repeat 3 times: 12 minutes at goal marathon pace, 3 minutes easy jogging recovery 
•     Cooldown. 15-25 Minutes: Easy jogging in Zone 1 
• Week 13: Build Endurance & Speed. (4:00-5:00hrs)
•   Monday. Rest Day
•   Tuesday. Intense Run (55-75mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 8-10 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 2 minutes at the fast end of 10k race effort, 1 minute easy jogging recovery 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Wednesday. Strength workout (25-35mins):
•     Warm Up. 5-10 Minutes: Light bodyweight activation 
•     Workout Pattern: Three rounds with 1 minute rest between rounds 
•     Main Set. Turkish get up , 2x each side (Light Kettlebell) Windmill, 5x each side (Medium Kettlebell, hold with arm facing up) Side squats, 5x each side (Light Kettlebell) Halos, 5x each direction (Light Kettlebell) Bent arm bar, 5x each side(Light Kettlebell) 
•     Cool Down Stretches. Hold each stretch for 1 minute each side: 
• Spine Lumbar Twist Stretch, Scorpion, Hip Flexor with back foot turned in 
•   Thursday. Steady Run (50-70mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 4-5 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at fast tempo effort, 1 minute easy walking/jogging 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2
•   Friday. Rest Day
•   Saturday. Rest Day 
•   Sunday. Long Run  (110-120mins): 
•     Run easy in Zone 2 heart rate
• Week 14: Recovery Week. (3:15-4:25hrs)
•   Monday. Rest Day
•   Tuesday. Intense Run (55-75mins): 
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 kilometre at 10k race pace 2 minutes easy jogging recovery
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Wednesday. Strength workout (25-35mins): 
•     Round 1: Tactical Frog, 1min Scorpion, 5x each direction Side Saddle Sit, 1 minute each side 
•     Round 2: Tactical Frog with Rotation, 5x per side Scorpion, 30 seconds each side Side Saddle Sit with Lift, 5 lifts each side 
•     Round 3: Tactical Frog, 1min Scorpion, 30 seconds each side Side Saddle Sit with Lift, 5 lifts each side 
•     Stretches: Bridge with palms together, hold 1-1.5min Bridge with palms together, hold 30sec Child's Pose, 1min Pigeon Stretch, 1 minute each side 
•   Thursday. Steady Run (55-75mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 4 times: 8 minutes running steady at tempo effort top of Zone 3, 1 minute easy walking/jogging 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Friday. Rest Day 
•   Saturday. Rest Day 
•   Sunday. Long Run  (60-80mins): 
•     Easy running at Zone 2 heart rate
• Week 15: Build Endurance & Speed. (3:45-5:20hrs)
•   Monday. Rest Day
•   Tuesday. Intense Run (60-80mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at 10k race pace, 3.5 minutes easy walking/jogging recovery 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Wednesday. Strength workout (25-35mins): 
•     Warm Up: 5-10 minutes of light bodyweight activation 
•     Workout Pattern: Repeat each exercise for 2 more rounds, 5x each side / 1 minute / 3x each leg with 2x each side 
•     Main Set: Half Kneeling - Twist THEN Press, 3x each side (Light Kettlebell) Half Kneeling - Twist WITH Press, 3x each side (Light Kettlebell) Half Kneeling - 2 Kettlebell Turns, 30 seconds per side (Medium Kettlebell) Half Kneeling to Standing Rotation, 1x each leg with 1x each side (Medium Kettlebell) 
•     Cool Down: 3-5 minutes of light stretching 
•   Thursday. Steady Run (50-70mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. 30 Minutes: Run steady at tempo effort top of Zone 3 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2
•   Friday. Rest Day
•   Saturday. Rest Day 
•   Sunday. Long Run  (120-135mins): 
•     Run easy in Zone 2 heart rate 
• Week 16: Build Endurance & Speed. (5:05-6:10hrs)
•   Monday. Rest Day
•   Tuesday. Intense Run (70-90mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. 1 mile at 10k race pace, 3.5 minutes easy walking/jogging recovery, 2 miles at 10k race pace, 3.5 minutes easy walking/jogging recovery, 2 miles at 10k race pace, 3.5 minutes easy walking/jogging recovery, 1 mile at 10k race pace, 3.5 minutes easy walking/jogging recovery 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Wednesday. Strength workout (25-35mins): 
•     Warm Up. 5-10 Minutes: Light bodyweight activation     Workout Pattern: Three rounds with 1 minute rest between rounds 
•     Main Set. Turkish get up , 2x each side (Light Kettlebell) Windmill, 5x each side (Medium Kettlebell, hold with arm facing up) Side squats, 5x each side (Light Kettlebell) Halos, 5x each direction (Light Kettlebell) Bent arm bar, 5x each side(Light Kettlebell) 
•     Cool Down Stretches. Hold each stretch for 1 minute each side: 
•     Spine Lumbar Twist Stretch, Scorpion, Hip Flexor with back foot turned in 
•   Thursday. Steady Run (60-80mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. 40 Minutes: Run steady at tempo effort top of Zone 3 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2
•   Friday. Rest Day 
•   Saturday. Rest Day 
•   Sunday. Long Run  (150-165mins): 
•     Run easy in Zone 2 heart rate
• Week 17: Recovery Week. (3:30-4:20hrs)
•   Monday. Rest Day
•   Tuesday. Intense Run (50-60mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 10-12 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 30 second zone 5 effort uphill, easy downhill jogging recovery 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Wednesday. Strength workout (25-35mins): 
•     Round 1: Tactical Frog, 1min Scorpion, 5x each direction Side Saddle Sit, 1 minute each side 
•     Round 2: Tactical Frog with Rotation, 5x per side Scorpion, 30 seconds each side Side Saddle Sit with Lift, 5 lifts each side 
•     Round 3: Tactical Frog, 1min Scorpion, 30 seconds each side Side Saddle Sit with Lift, 5 lifts each side 
•     Stretches: Bridge with palms together, hold 1-1.5min Bridge with palms together, hold 30sec Child's Pose, 1min Pigeon Stretch, 1 minute each side 
•   Thursday. Steady Run (55-75mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 3 times: 10 minutes running steady at tempo effort top of Zone 3, 1 minute easy walking/jogging 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2
•   Friday. Rest Day 
•   Saturday. Rest Day 
•   Sunday. Long Run  (80-90mins): 
•     Easy running at Zone 2 heart rate
• Week 18: Build Endurance & Speed. (5:55-7:00hrs)
•   Monday. Rest Day
•   Tuesday. Intense Run (80-100mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 10-12 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 800m at marathon goal time, 2.5 minutes easy jogging recovery 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Wednesday. Strength workout (25-35mins): 
•     Warm Up. 5-10 Minutes: Light bodyweight activation 
•     Workout Pattern: 2 rounds with 1 minute rest between rounds 
•     Main Set: Active Leg Lifts with KB Bottoms Up, 10x each side (Light Kettlebell) Active Leg Lower with KB Bottoms Up, 10x each side (Light Kettlebell) Half Kneeling Twists with 1 KB - Head, Trunk, 1 minute each rotation, do both sides (Medium Kettlebell) Side squats, 2 sec holds, alternate sides, 5x each side (Medium Kettlebell) Turkish get up Transitions, 3x per side (Light Kettlebell) 
•     Cool Down Stretches. Hold each stretch for 1 minute each side: 
•     Tactical Frog, Spine Lumbar Twist Stretch 
•   Thursday. Steady Run (70-90mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. 6-8 Miles: Run steady at tempo effort top of Zone 3, ending when you feel like the next mile is the last you could possibly do at the same pace 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2
•   Friday. Rest Day
•   Saturday. Rest Day 
•   Sunday. Long Run  (180-195mins): 
•     Run easy in Zone 2 heart rate 
• Week 19: Peak Marathon Training Week. (5:05-6:05mins)
•   Monday. Rest Day
•   Tuesday. Intense Run (40-60mins):
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 10 times: 1 minute at the fast end of 10k race effort 1 minute easy jogging recovery 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Wednesday. Strength workout (25-35mins): 
•     Warm Up: 5-10 minutes of light bodyweight activation 
•     Main Set: Side squats with halo, alternating sides, 2 round of 1 minute each side (Light Kettlebell) Toe Touch Progressions - Toes Elevated, Heels down, 10x each exercise Weighted Hamstring Stretch, 2 rounds of 30 seconds holds (Light Kettlebell) 2 Kettlebell Windmill, 3x each side (Light Kettlebell, 1 per hand) Loaded Low Squat, hold for 1 minute (Light Kettlebell) Bottoms Up Turkish get up , 1x each side (Light Kettlebell) 
•     Cool Down: 3-5 minutes of light stretching 
•   Thursday. Steady Run (50-70mins): 
•     Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort 
•     Main Set. Repeat 3 times: 8 minutes running steady at tempo effort top of Zone 3 1 minute easy walking/jogging 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2
•   Friday. Rest Day
•   Saturday. Rest Day 
•   Sunday. Long Run  (190-200 Minutes):     Run easy in Zone 2 heart rate 
• Week 20: Taper Week. (1:15-1:25hrs) 
•   Monday. Strength workout (25-35mins): 
•     Warm Up: 5-10 minutes of light bodyweight activation 
•     Main Set: Side squats with halo, alternating sides, 2 round of 1 minute each side (Light Kettlebell) Toe Touch Progressions - Toes Elevated, Heels down, 10x each exercise Weighted Hamstring Stretch, 2 rounds of 30 seconds holds (Light Kettlebell) 2 Kettlebell Windmill, 3x each side (Light Kettlebell, 1 per hand) Loaded Low Squat, hold for 1 minute (Light Kettlebell) Bottoms Up Turkish get up , 1x each side (Light Kettlebell) 
•     Cool Down: 3-5 minutes of light stretching 
•   Tuesday. Intense Run. (25mins)
•     25min easy run with heart rate in Zone 2, include 8x30sec fast pick ups at Zone 4 pace spread throughout.
•   Wednesday. Rest Day
•   Thursday. Rest Day
•   Friday. Easy Run (15mins):
•     Run this entire run easy, including 3x1min at marathon race pace. Take as much time as needed between these intervals. 
•   Saturday. Shakeout Run (10mins)
•     Easy jogging to keep the legs fresh for race day
•   Sunday. Race Day:
•     You’re ready to nail this marathon!!

Wrap-Up

Now that you’ve completed your marathon it may be time to reevaluate your goals or even move on to your next challenge. Maybe you can dip your toes into the world of ultramarathon or take a crack at your first triathlon. No matter what your next challenge is, completing this marathon training plan will have built a large base of fitness that will carry over into your next challenge, whatever it may be.

If you're looking to set big personal goals, and you want the best for your body, check out our app with unlimited options for marathon training. You can choose a training plan setup that's personalized specifically for you, and will get you training as well as you could possibly imagine.

You're ready to take on that big challenge, and when you train with MOTTIV, you're ready for race day!