Here is a sample Marathon Training Plan.

We recommend only starting this plan if you can already run 10km comfortably.

You can read more about the types of training runs below.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
16	Rest	6km easy	5km Interval or Tempo	6km easy	Rest	9km easy	10km long run
15	Rest	6km easy	5km Interval or Tempo	6km easy	Rest	9km easy	11km long run
14	Rest	6km easy	5km Interval or Tempo	6km easy	Rest	9km easy	12km long run
13	Rest	6km easy	5km Interval or Tempo	6km easy	Rest	9km easy	12.5km long run
12	Rest	8km easy	7km Interval or Tempo	8km easy	Rest	11km easy	14km long run
11	Rest	8km easy	5km Interval or Tempo	8km easy	Rest	11km easy	14km long run
10	Rest	8km easy	7km Interval or Tempo	8km easy	Rest	11km easy	16km long run
9	Rest	8km easy	5km Interval or Tempo	8km easy	Rest	11km easy	20km long run
8	Rest	10km easy	7km Interval or Tempo	10km easy	Rest	14km easy	23km long run
7	Rest	10km easy	9km Interval or Tempo	10km easy	Rest	14km easy	25km long run
6	Rest	10km easy	7km Interval or Tempo	10km easy	Rest	14km easy	28km long run
5	Rest	11km easy	7km Interval or Tempo	11km easy	Rest	14km easy	28km long run
4	Rest	11km easy	9km Interval or Tempo	11km easy	Rest	14km easy	32km long run
3	Rest	11km easy	7km Interval or Tempo	11km easy	Rest	14km easy	35km long run
2	Rest	11km easy	5km Interval or Tempo	11km easy	Rest	10km easy	18km
1	Rest	7km easy	Rest	5km easy	Rest	1km easy	Race Day!

Rest

Rest days are just as important as running days so avoid the temptation to run on these days. They are dedicated to rest and recovery, allowing your body to repair and adapt to the training load. Rest days help prevent overuse injuries, reduce fatigue, and ensure you’re adequately prepared for your next training session. On rest days, you can engage in low-impact activities or simply take a day off from physical exertion.

Easy Run

An easy run is a relaxed, comfortable-paced run designed to promote recovery and build aerobic endurance. It should be at a conversational pace, where you can maintain a conversation while running without feeling overly exerted. Easy runs help improve overall cardiovascular fitness, increase the body’s ability to utilize oxygen, and enhance recovery from harder workouts.

Don’t worry too much about your pace on these runs. The goal is to get KM into your legs.

Interval or Tempo

Interval and tempo runs are higher-intensity workouts that aim to improve your speed and lactate threshold.

• Interval Run: This involves alternating between periods of high-intensity running and recovery. For example, you might run at a fast pace for a specific distance or time, followed by a slower jog or walk to recover. The cycle is repeated several times. Interval runs help increase your anaerobic capacity, speed, and efficiency.
• Tempo Run: A tempo run involves running at a comfortably hard pace, usually sustained for a longer duration. It should be challenging but sustainable. Tempo runs help improve your lactate threshold, which is the point at which your muscles start to accumulate lactic acid and fatigue sets in. By running at or near your lactate threshold, you teach your body to tolerate higher levels of lactic acid, improving your ability to sustain a faster pace over longer distances.

Long Run

The long run is a crucial component of marathon training. It involves running at a slower pace for a longer distance than your typical training runs. The purpose is to build endurance, mental toughness, and prepare your body to cover the marathon distance. The length of your long runs gradually increases over time as you progress through your training plan.

But remember…

You don’t need to follow this program religiously. Listen to your body and adjust the intensity and duration of each run as needed. And don’t forget to stretch after your runs.

Good luck with your training!