Multiple-Week Marathon Running Plan - runningplan.net Multiple-Week Marathon Running Plan - runningplan.net

Multiple-Week Marathon Running Plan


Multiple-Week Marathon Running Plan

Preparing for a marathon is just as crucial as running the actual marathon. There are a few tricks to know here, months before preparing to run in a marathon. Your marathon running plan should be personal to you, depending on whether you are an intermediate or advanced level runner or beginner level runner or someone who is recovering from an injury. A vital tip to remember is that your running should better itself by 10 to 15 percent by the week. This means that if you start your first week running one or two miles, you should be able to run about two to three the next week. These marathon running plans are designed to increase your agility, stamina as well as speed.

Multiple-Week Marathon Running Plan
Multiple-Week Marathon Running Plan

Marathon Running Plan For Beginners And Those Recovering From Injuries:

The marathon-running plan for beginners is a six-week plan. During all six weeks, your weekends, i.e., Saturday and Sunday, will be your break days. The first three to four weeks will involve a mix between running, biking, and swimming. 

  • Week 1: Run 1-2 miles on Monday, Wednesday, and Friday; go biking or swimming on Tuesday and Thursday.
  • Week 2: Run 2-3 miles on Monday, Wednesday, and Friday; go biking or swimming on Tuesday and Thursday.
  • Week 3: This week is different from the previous two. In the third week, you must go either biking or swimming all five days of the week.
  • Week 4: Run 3 miles on Monday, Wednesday, and Friday; go biking or swimming on Tuesday and Thursday.
  • Week 5: 2 miles on Monday, 3 miles on Tuesday, 4 miles on Thursday, and 2 miles on Friday. Wednesdays are off.
  • Week 6: 2-3 miles on Monday, 3-4 miles on Tuesday, 4-5 miles on Thursday, and 2-3 miles on Friday. Wednesdays are off.
Multiple-Week Marathon Running Plan
Multiple-Week Marathon Running Plan

For Intermediate Runners:

This marathon running plan is recommended for those who’ve been able to perform the sixth week of the beginner plan. In this marathon running plan, every Wednesday and Sunday will be your rest day. There is no biking or swimming here, only running.

  • Weeks 1 and 2: Run 3 miles on Monday, 5 miles on Tuesday, 3 miles on Thursday, 5 miles on Friday, and lastly, 2 miles on Saturday.
  • Weeks 3 and 4: Run 4 miles on Monday, 5 miles on Tuesday, 6 miles on Thursday, 4 miles on Friday and 3 on Saturday.
  • Week 5: Run 5 miles on Monday and Tuesday, 6 on Thursday and 4 miles each on Friday and Saturday.
  • Week 6: Run 5 miles on Monday, 6 on Tuesday, Thursday, and Friday, and lastly, 4 miles on Saturday.
  • Weeks 7, 8, and 9: Run 6 miles every day. Now you can 30 miles a week.

Marathon Running Plans For Advanced Runners:

The plan for advanced runners is a 12 week one. Here, we keep Mondays and Fridays as rest days. Thursdays are a constant of 6 miles.

  • Week 1: 8 miles on Tuesday, 5 on Wednesday, and 6 on Saturday and Sunday.
  • Week 2: 8 miles on Tuesday, 6 on Wednesday, and 7 on Saturday and Sunday.
  • In Week 3: 9 miles on Tuesday, 6 on Wednesday, and 8 on Saturday and Sunday.
  • Week 4: 9 miles on Tuesday, 6 on Wednesday and Sunday, and 10 on Saturday.
  • Week 5: 10 miles on Tuesday, 6 on Wednesday and Sunday, and 12 on Saturday.
  • Week 6: 11 miles on Tuesday, 6 miles on Wednesday and Sunday, and 14 on Saturday.
  • The Week 7: 12 miles on Tuesday, 6 miles on Wednesday and Sunday, and 14 miles on Saturday.
  • Week 8: 12 miles on Tuesday, 6 miles on Wednesday, and Sunday, and 18 miles on Saturday.
  • The Week 9: 12 miles on Tuesday, 6 on Wednesday and Sunday, 19 miles on a Saturday.
  • Week 10: 10 miles on Tuesday, 6 on Wednesday and Sunday, and 20 miles on Saturday.
  • The Week 11: Run 8 miles on Tuesday, 6 on Wednesday and Sunday, and 10 miles on Saturday.
  • Week- 12 (the week of the marathon): Run 6 miles on Wednesday, 2 miles on Saturday, and finally, the marathon on that Sunday.
Subscribe to our monthly Newsletter