So, you caught the running bug and took on the challenge of running a 5K, congrats!  Now you’re setting your sights on the marathon distance. If you’re looking to make the jump from 5K to marathon and you want a training plan that will help you confidently step up to a longer distance, you’ve come to the right place. 

Doing a longer race is a natural progression for most runners, though everyone’s journey is different as far as how they progress through 5k, 10k, half marathon and marathon distances (with some people eventually taking the plunge into ultra running!)

The training plan below is designed to be completed over 4 months (16 weeks), as this is an ideal time period to build the fitness necessary to make the jump from 5k to marathon running.

This 5K to marathon plan is designed for intermediate runners, those who have some experience running but may not have the time to commit to an advanced training plan. To start this plan confidently, you should at least be able to run continuously for 45 to 60 minutes, and be comfortable with running fast intervals. 

This plan will get you to race day with the fitness and confidence you need to succeed.

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. 

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 intermediate runner
• What’s a fast marathon finish time
• How long you should train for a marathon
• What is your marathon pace
• How to go from 5K to a marathon

To train for your 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 plan, we'd like to answer the most common questions people have about marathons.

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. But if you’re newly into running or simply don’t know the numbers, we'll start by answering the simple question of, “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 and is the final challenge before reaching the ultra marathon distance. Now that you know how long the marathon is, you can enter your age and gender into the calculator below to find out what a good finish time in the marathon is for 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 and your goals for the race will determine how much weekly training volume you'll need, as well as how many weeks of training are required to achieve your goals. 

By using the calculator below, you can determine how much you will need to train to reach your marathon goals. Whether you come from an athletic background and simply want to finish, or you're a newer runner aiming to win your age group, the training required will be quite different and our calculator will identify an 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 because a good pair of shoes will protect your feet, providing the stability and cushioning you need in order to remain injury-free. And, a heart rate monitor will allow you to track how your body is responding to training as well as being a critical tool for measuring your effort during a run, so you can follow the workout instructions exactly. 

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 nice options for carrying fuel on your longer training days. 

A running watch such as a Garmin 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 even more elements when choosing the gear they need for running. This article will help guide female runners when they're gearing up.

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's paramount that you set off at a sustainable pace and remember that a properly paced marathon will feel relatively easy (some people say "too 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 lower intensities, it's important to train based on your own individual fitness levels -- that's why using heart rate zones to train is the most effective way to gain fitness and speed.|

You might feel like you're training at slower paces than you expected to run at but it's 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 is going to be used predominantly throughout a good marathon training program, however as the intensity of a training session increases, pace will become the better metric 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. However, 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 is often overlooked by athletes who don't understand that your fuel strategy can make or break any run training plan. Whether you’re looking to finish your first 5k or do something huge like qualify for the Boston marathon, if your body doesn’t have the fuel it needs, you won't perform your best in training or racing. Without the right fuel, your body's ability to recover from and absorb the training will be greatly reduced -- meaning, it will be very difficult to get faster or build enough endurance to complete the distance of your race.

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; eating too little is just as dangerous 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 have 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
• RECOVERY RUNS: Low-intensity, short runs are a great way to enhance the effectiveness of your training while not adding too much to your training load. We'll discuss this further in the article.

While you might 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 before 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 several weeks or months. 

While the taper process is aimed at resting your body for the upcoming effort of race day, this does not mean that you will be doing nothing or very little. Training during the 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 study outlines the importance of the taper process and different strategies for resting leading up to your target race.

Key Differences Between 5k and Marathon Running Races

A 5k and a marathon are two very different events. In each one, you’re trying to cover the distance as fast as you can but the specifics of how you achieve this will be significantly different in a short race versus a long one.

5K vs. Marathon Nutrition Planning

The biggest difference between a 5k and marathon is how you fuel. An average 5k time can range from 30-45 minutes, which doesn't require any fuel. But even the fastest marathoners will be running for at least 2 hours, which absolutely requires a fueling strategy for both the training and race day.

Fueling for an endurance event will look different from person to person. It is absolutely essential to test different products and amounts during your training cycle to make sure you don’t spoil your race day with nutrition that doesn’t work for you.

5K vs. Marathon Pacing

The pacing required for a marathon is quite different than for a 5k. Generally, pushing hard right from the starting gun in a 5k is okay because the distance and average times are better suited to a harder start with a slight fade at the end. The marathon distance is more than 8 times longer and athletes are running for hours rather than minutes so heading out too hard can have disastrous consequences. 

A good marathon pace strategy will see you start out conservatively, running at a pace that feels way too easy. As you reach the final 10-15 kilometres, your energy will be lower and you will be thanking yourself for holding back early on. If you pace yourself well, you may be able to pick up the pace towards the end to push for a faser finish in the final stretch. 

The Importance of Long Runs and Strength Training 

When training for a 5k, there is less emphasis on building durability and strength because a 5k is a relatively short distance event. But, when stepping up to a marathon,  durability and strength are critical in preparing you to stay healthy through the long months of training, and to do well in your race.

When building up for a full distance race, it is generally recommended to include a long and easy training day to your weekly routine. Towards the end of your training plan, this easy run should be "over distance" (longer than the race itself). This type of workout won't only prepare your body for the prolonged effort but will help train you for the mental battle of running steady for 42.2 kilometres (26.2 miles). 

Strength training will also help build up your body’s durability, everything from muscles to joints and tendons, all of which take pounding when we run.

The Best Marathon Training Plan for Every 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, enabling runners to overcome the obstacles that many age group runners face in their training. The coaches are elite runners themselves who combine their experience and knowledge to create effective run training plans to 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 of each of these workout types 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 three and four 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.
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The Interval Run for Marathon training

The second most important run in a run training plan is a weekly interval run, which we call the Intense Run in the MOTTIV training app. 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 here.

The Tempo Run in a Marathon Training Program

The weekly Tempo Run (which we call the Steady Run in our app) bridges the gap between the endurance you build in your Long Runs and the speed you build in your Interval Runs. 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 here.

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 a focus on developing your ability to run before building up your endurance and speed towards race day. As the plan moves into its race preparation phase, you will spend more time at intensity as you dial in for race day. This plan will ensure you will reach your start line ready to go.

• Week 1: 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 2: Adapt to New Training Zones. (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 3: 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 4: 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 5: 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 6: Build Endurance & Speed. (3:55-4:55hrs)
•   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 14-16 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): 
•     Warm Up. 5-10 Minutes of light bodyweight activation 
•     Workout Pattern: Repeat each exercise for 3 rounds total:
•     Sequence 1: Tall Kneeling with Posterior Load - head twist (left, right), shoulder & head twist (alternating), 1 minute each (Heavy Kettlebell) Half Kneeling Holds - shoulders (no hips), shoulders/hips, Perform each exercise for 1 minute each side (Heavy Kettlebell) 
•     Sequence 2: Half Kneeling Press, 5x each side (Light Kettlebell) bridge pullovers, 10x (Medium Kettlebell) straight arm bar , 3x each side 
•     Cool Down Stretches. Hold each stretch for 1 minute each side: Child's Pose Scorpion 
•   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. Repeat 6-7 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  (100-110mins): 
• Run easy in Zone 2 heart rate
• Week 7: Build Endurance & Speed. (4:10-5:10hrs)
•   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: 1 minute 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, 3 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, 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): 
•     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 (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 twice: 20 minutes running steady at tempo effort top of Zone 3, 2 minutes easy walking/jogging 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2
•   Friday. Rest Day 
•   Saturday. Rest Day 
•   Sunday. Long Run  (110-120mins):
•     Warm Up. 30 Minutes: Easy jogging in Zone 1 
•     Main Set. Repeat 8 times: 1 mile at goal marathon pace 2 minutes easy jogging recovery
•     Cooldown. 10-15 Minutes of easy jogging in Zone 1
• Week 8: 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 9: Fitness Testing and Zone Development. (2:50-3:40hrs)
•   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): 
•     Main Set. Repeat each exercise for three rounds: Inchworm walkout, 5x Bear crawl twists, 10x each side, alternating sides Bear walk, 5x each direction Pointers, 10x each side Deadbugs, 10x each side 
•     Rolling Patterns. Perform each twice on each side: 
•     Leg Rollovers Upper Body Rollovers Whole Body Rollover 
•   Thursday. Steady 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 twice: 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. 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 kilometers (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 10: Adapt to New Training Zones. (4:20-5:20hrs)
•   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. Repeat 8-10 times, ending when you feel like the next interval is the last you could possibly do at the same pace:  800m at marathon goal pace, 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: 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. 35 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  (110-120mins): 
•     Run easy in Zone 2 heart rate
• Week 11: Build Endurance & Speed. (4:35-5:40hrs)
•   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 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  (120-135mins):
•     Warm Up. 30 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 12: 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 13: 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 14: Peak Marathon Training. (4:55-5:55hrs)
•   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 16-18 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 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: 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 (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 times: 6 minutes 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  (150-160mins):
•     Warm Up. 30 Minutes: Easy jogging in Zone 2 
•     Main Set. Repeat 4 times: 3 miles at goal marathon pace, 2.5 minutes easy jogging recovery 
•     Cooldown. 10-15 Minutes: Easy jogging in Zone 1
• Week 15: Final Peak Marathon Build Week. (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 16: 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 re-evaluate your goals or even move on to your next challenge. Maybe you want to tackle some shorter distance races at a faster pace, or try to dip your toes into the world of ultramarathon! Or further still, maybe you want to take a crack combining running with biking and swimming in your first triathlon. No matter what your next challenge is, completing this marathon training plan will mean you've 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!