Marathon training plan for full distance marathons (42.2km)

Marathon running is getting ever more popular which is no surprise given the huge sense of achievement that comes with running a marathon, the excitement of the day, not to mention the physical and mental health benefits of running.  

Thinking about other distances? 

If you’re not quite ready for a full marathon, check out our other training guides: 

5 km Training Guide: Perfect for beginners looking to start their running journey. 

10 km Training Guide: A great way to improve endurance and speed. 

Half Marathon Guide: Ideal for those aiming to go the distance before tackling a full marathon. 

Whether you’ve run a 42.2km event before, or are taking part for the first time, it’s important to have a marathon training plan. In this guide, we’ve pulled together insights from experts and scientific research to provide a marathon training schedule you can use for your upcoming race. In this 16-week marathon plan, we’ll be focusing on traditional distance marathons of 42.2km (or 26.2 miles).  

Why follow a marathon training plan? 

If you have signed up for a marathon, we would strongly advise you to follow an appropriate marathon training plan. Everyone is different, but following a plan will provide multiple benefits and ensure your body is prepared for this serious endurance event. 

Key benefits of a marathon training plan

1. Health and Safety: If you enter a marathon with minimal training, you have a high chance of injury or exhaustion. That’s why your body needs to be conditioned to be prepared for this challenge. Studies show that people who enter marathons with less training are at higher risk of health problems. 
2. Gives you time to adapt: A marathon plan of an appropriate duration gives your body time to recover and adapt.  
3. Consistency and progress: Marathon training plans gradually increase distance, intensity and speed. By sticking closely to the training plan, you will notice regular improvements. 
4.  A more enjoyable race day: Your mind and body will be much more ready and prepared for the event. This can make the experience much more positive and enjoyable. 
5. Clear baseline for future races: By following our 16-week marathon training plan, you’ll know exactly how far you ran, how many rest days you took and how often you trained for speed. You can use this data to tweak our plan by adding in various speed training exercises to see what effect this has on your race time.

Need for speed: How to finish marathons faster

Safety: Running marathons offers many health benefits, and most runners have no issues. However, it’s wise to get a check-up before starting, especially if you’re new to running. Your doctor can check your heart and blood pressure to ensure long-distance running is safe for you. 

How a marathon training plan conditions your body 

A marathon is a major endurance test, so it’s essential to get your body conditioned (“ready”) for the race ahead. A marathon plan focuses on gradually building up distance and intensity to help improve your stamina while also giving your body enough time to rest. Over 16-20 weeks, you’ll combine short runs, one weekly long run, and rest or cross-training days. The final three weeks before the race will see you taper down the amount of running you do, leaving your body time to recover before the big day. 

Scientific studies show that consistent marathon training improves: 

• VO₂ max (aerobic capacity) 
• Lactate threshold 
• Marathon completion times 
• Aerobic and anaerobic threshold 

Build your skills: Transitioning from a 10k to a marathon

Nutrition and your marathon training

The general advice for eating during your marathon training is to simply follow a healthy, balanced diet (here’s the NHS’s guide to eating well).  

Eating well during training helps your body: 

• Build energy stores (glycogen) in your muscles 
• Repair muscles after training 
• Strengthen bones and tendons 
• Support your nervous system 
• Fight inflammation with the right nutrients 

Focus on: 

• Carbohydrates: Base meals around rice, bread, pasta or potatoes for energy. 
• Protein: Repair muscles with beans, fish, eggs or tofu. 
• Fruits and vegetables: Aim for five portions a day for nutrients and recovery. 
• Hydration: Drink plenty of water, especially on long runs. 
• Alcohol: Reduce or avoid while training. 

(Tip: Check out our marathon nutrition guide for detailed meal ideas.) 

How long to train for a marathon?

Most marathon training plans last 16–20 weeks. This allows enough time to build endurance without overwhelming your schedule. A 16-week plan suits beginners or those fitting their training around work and social life. 

Read more: How long does it take to train for a marathon? 

By following this marathon training plan, your mind and body will be ready and confident for all 26.2 miles when race day arrives.