{"id":1999,"date":"2022-12-22T17:11:13","date_gmt":"2022-12-22T14:11:13","guid":{"rendered":"https:\/\/stage.runzy-run.com\/blog\/?p=1999"},"modified":"2022-12-23T13:44:58","modified_gmt":"2022-12-23T10:44:58","slug":"marathon-training-plan-how-to-train-for-a-marathon","status":"publish","type":"post","link":"https:\/\/runzy.com\/blog\/marathon-training-plan-how-to-train-for-a-marathon\/","title":{"rendered":"Marathon Training Plan\u2014How To Train For A Marathon"},"content":{"rendered":"\n<p>Are you training for your first marathon? Or are you an experienced runner with many races under your belt? Regardless of your background, you will need a good marathon training plan to finish the run successfully.<\/p>\n\n\n\n<p>There are many aspects to training for a marathon. You need to bolster your stamina, speed, and psyche to even finish the race, let alone achieve the desired time.<\/p>\n\n\n\n<p>Before starting to train for a marathon, you might want a few questions answered. How do I train for a marathon to get the best results? How long should I train for a marathon? What is the best marathon training plan for me?<\/p>\n\n\n\n<p>This article will give you general marathon preparation tips and offer different marathon training programs depending on your previous experience.<\/p>\n\n\n\n<h2>On Your Marks: Quintessential Pre-Starting Tips<\/h2>\n\n\n\n<p>This section will be dedicated to new runners. If you are a pro, feel free to skip straight to the popular marathon training plans below.<\/p>\n\n\n\n<ul><li>Our first tip is to start training early. Most coaches recommend running a consistent base mileage for at least a year before starting proper marathon training. If you jump straight into a race routine, you risk suffering injuries or dropping the training before getting significant results. While you can sometimes continue training while injured, losing motivation can knock you out of the training regimen for many weeks, dwindling your chances of success to nothingness.<\/li><li>Be sure to increase your base mileage slowly. If you <a href=\"https:\/\/www.jospt.org\/doi\/10.2519\/jospt.2014.0506\">increase the distance<\/a> by more than 10% per week, you are asking for a stress fracture to happen.<\/li><li>You might want to start with a shorter race. For example, half marathons are great for beginners. They will test your mettle but not shake you to your core.<\/li><li>When choosing your first marathon, you will have two major choices: running in a familiar spot or going outside your comfort zone. On the one hand, racing on your home turf will give you the \u201chome field advantage.\u201d On the other hand, picking a marathon in a place you always wanted to visit might stoke your motivation for the whole training process. Choose what you think is more important for you.<\/li><\/ul>\n\n\n\n<h2>Get Set: The Four Horsemen of Marathon Training<\/h2>\n\n\n\n<p>Whatever your experience, we recommend reading this section to better understand the motivation behind our training plans. When training for a marathon, you will have four base phases.<\/p>\n\n\n\n<h3>Base Mileage<\/h3>\n\n\n\n<p>Grow your weekly mileage slowly, running 3\u20135 times per week. Most marathon training plans last 12\u201320 weeks. Beginners should strive to achieve 50 miles per week over the training course.<\/p>\n\n\n\n<h3>Long Run<\/h3>\n\n\n\n<p>Do a long run every 7\u201310 days to let your body adjust to the arduous stretches, increasing the distance by 1\u20132 miles per week. Every 3 weeks have a \u201crecovery run\u201d\u2014it will be a few miles shorter to allow your body to recover.<\/p>\n\n\n\n<p>These runs will teach your body to burn fat for energy and build mental fortitude to last the whole distance.<\/p>\n\n\n\n<h3>Speed Work<\/h3>\n\n\n\n<p>Train your speed and cardio. We highly encourage you not to skip these types of training sessions. They will help you keep a faster pace during the race without losing your breath.<\/p>\n\n\n\n<p>The most popular speed and cardio running workouts are interval and tempo runs.<\/p>\n\n\n\n<ul><li>Intervals are high-intensity, short-distance runs broken into sets with recovery jogs or walks in between. For example, you will have 4 sets where you run 1 mile at a hard effort, then rest for 5 minutes.<\/li><li>Tempo runs are a bit longer but less intensive. You will run for 4\u201310 miles at a pace that is a bit faster than your long-distance pace. This will slowly push your body to get used to hard effort running and bolster your resolve.<\/li><\/ul>\n\n\n\n<p>Never forget about warming up before and cooling down after doing cardio.<\/p>\n\n\n\n<h3>Rest and Recuperation<\/h3>\n\n\n\n<p>Prevent injuries and burnout by having enough rest between runs. You can also do cross-training and stretching during these phases. This includes walking, hiking, cycling, swimming, yoga, weightlifting, and other low-impact activities.<\/p>\n\n\n\n<h2>Go: Marathon Training Plans for Everyone<\/h2>\n\n\n\n<h3>Beginner Marathon Training Plan<\/h3>\n\n\n\n<p>This 16-week marathon training plan is meant for total beginners. If you have never run in your life and want to participate in a marathon, this routine will help you achieve enough to finish a race.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 1<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R\u2014increase time on your feet and build a strong foundation androutine<\/td><\/tr><tr><td>Tuesday<\/td><td>30-minute walk<\/td><\/tr><tr><td>Wednesday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Thursday<\/td><td>40-minute walk\/run. Walk\u201410m, easy jog\u201420m, walk\u201410m.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>50-minute walk\/run. Walk\u201410m, easy jog\u201430m, walk\u201410m.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 2<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>40-minute walk\/run. 2 x (walk\u201410m, easy run\u201410m).<\/td><\/tr><tr><td>Wednesday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Thursday<\/td><td>50-minute walk\/run. Walk\u201410m, easy jog\u201430m, walk\u201410m.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>65-minute walk\/run. Walk\u201410m, easy jog\u201420m, walk\u201410m, easy jog\u201415m, walk\u201410m.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 3<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>40-minute walk\/run. Walk\u20145m, easy jog\u201430m, walk\u20145m.<\/td><\/tr><tr><td>Wednesday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Thursday<\/td><td>50-minute walk\/run. Walk\u20145m, easy jog\u201440m, walk\u20145m.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>80-minute walk\/run. Walk\u201410m, easy jog\u201430m, walk\u201410m, easy jog\u201420m, walk\u201410m.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 4<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>40-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Thursday<\/td><td>55-minute walk\/run. Walk\u20145m, easy jog\u201445m, walk\u20145m.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>80-minute walk\/run. Walk\u201410m, easy jog\u201430m, walk\u201410m, easy jog\u201430m, walk\u201410m.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 5<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>20-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Thursday<\/td><td>30-minute easy run.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>52-minute walk\/run. Easy jog\u201425m, walk\u20142m walk, easy jog\u201425m.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 6<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>40-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Thursday<\/td><td>40-minute tempo interval. Easy jog\u201410m, 8 x (tempo run\u201430s, walk\u20142m), easy jog\u201410m.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>1h40m run\/walk interval. 4 x (easy jog\u201420m, walk\u20145m).<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 7<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>40-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Thursday<\/td><td>40-minute run. Easy run\u201410m, 8 x (tempo run\u201445-sec, walk\/run\u20141m45s), 10-minute easy run<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>1h45m run\/walk interval. 3 x (easy jog\u201430m, walk\u20145m).<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 8<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>40-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Thursday<\/td><td>50-minute tempo run. Easy jog\u201410m, 10 x (tempo run\u201460 s, walk\/easy jog\u20142m), easy jog\u201410 m.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>2-hour interval run. 4 x (run\u201425 min, walk\u20145 mins).<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 9<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>40-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Thursday<\/td><td>48-minute tempo interval. Easy jog\u201410m, 4 x (tempo run\u20144m, easy run\/walk\u20143m), easy jog\u201410m.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>2-hour run. 4 x (run\u201428m, walk\u20142m).<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 10<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>35-minute tempo interval. Easy jog\u201410m, 3 x (tempo run\u20143m, easy run\/walk\u20142m), easy jog\u201410m.<\/td><\/tr><tr><td>Wednesday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Thursday<\/td><td>30-minute easy run.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>2h15m run. Try to reach the half marathon distance.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 11<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>45-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Thursday<\/td><td>60-minute tempo interval. Easy jog\u201410m, 5 x (tempo run\u20145m, easy run\/walk\u20143m), easy jog\u201410m.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>2h30m run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 12<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>50-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Thursday<\/td><td>52-minute tempo interval. Easy jog\u201410m, 4 x (tempo run\u20146m, easy run\/walk\u20142m), easy jog\u201410m.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>3-hour run. 6 x (easy jog\u201428m, walk\u20142m).<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 13<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>50-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Thursday<\/td><td>50-minute run. Easy jog\u201410m, steady run\u201410m, target marathon pace\u201410m, tempo run\u201410m, easy jog\u201410m.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>3h30m run. 7 x (easy jog\u201428m, walk\u20142m)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 14<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>40-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Thursday<\/td><td>50-minute tempo interval. Easy jog\u201410m, 5 x (marathon pace\u20143m, tempo run\u20143m), easy jog\u201410m.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>1h34m run. 2 x (easy jog\u201445m, walk\u20142m).<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 15<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>30-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Thursday<\/td><td>50-minute run. Easy jog\u201410m, target marathon pace\u201420m, tempo run\u201410m, easy jog\u201410m.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>70-minute easy run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 16<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>30-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Thursday<\/td><td>22-minute run. Easy jog\u20145m, target marathon pace\u201412m, easy jog\u20145m.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>Race day<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3>Intermediate Marathon Training Plan<\/h3>\n\n\n\n<p>This marathon training schedule is meant for those with one or two marathons under their belt and who want to improve their stats.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 1<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>20-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>30-minute easy run.<\/td><\/tr><tr><td>Thursday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Friday<\/td><td>40-minute easy run.<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>60-minute easy run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 2<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>30-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>40-minute easy run.<\/td><\/tr><tr><td>Thursday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Friday<\/td><td>40-minute easy run.<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>70-minute easy run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 3<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>30-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>50-minute easy run.<\/td><\/tr><tr><td>Thursday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Friday<\/td><td>35-minute easy run.<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>80-minute easy run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 4<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>35-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>60-minute easy run.<\/td><\/tr><tr><td>Thursday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Friday<\/td><td>35-minute easy run.<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>90-minute easy run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 5<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>20-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>30-minute easy run.<\/td><\/tr><tr><td>Thursday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Friday<\/td><td>20-minute easy run.<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>60-minute easy run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 6<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>40-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>44-minute tempo interval. Easy jog\u201410m, 8 x (fast run\u20141m, easy jog\u20142m), easy jog\u201410m.<\/td><\/tr><tr><td>Thursday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Friday<\/td><td>50-minute tempo interval. Easy jog\u201410m, 3 x (steady run\u20145m, tempo run\u20145m), easy jog\u201410m.<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>1h45m easy run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 7<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>45-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>40-minute tempo interval. Easy jog\u201410m, 5 x (tempo run\u20142m, easy jog\u20142m), easy jog\u201410m.<\/td><\/tr><tr><td>Thursday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Friday<\/td><td>46-minute tempo interval. Easy jog\u201410m, 2 x (tempo run\u20148m, easy run\/walk\u20145m), easy jog\u201410m.<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>2h10m easy run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 8<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>50-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>50-minute tempo interval. Easy jog\u201410m, 10 x (fast run\u201490s, easy jog\u201490s), easy jog\u201410m.<\/td><\/tr><tr><td>Thursday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Friday<\/td><td>47-minute tempo interval. Easy jog\u201410m, 2 x (tempo run\u201412m, easy run\/walk\u20143m), easy jog\u201410m.<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>2h30m easy run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 9<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>50-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>56-minute tempo interval. Easy jog\u201410m, 6 x (tempo run\u20144m, easy run\/walk\u20142m), easy jog\u201410m.<\/td><\/tr><tr><td>Thursday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Friday<\/td><td>40-minute run. Easy jog\u201410m, tempo run\u201420m, easy jog\u201410m.<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>2h45m easy run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 10<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>50-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>45-minute tempo interval. Easy jog\u201410m, 5 x (tempo run\u20143m, easy run\/walk\u20142m), easy jog\u201410m.<\/td><\/tr><tr><td>Thursday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Friday<\/td><td>30-minute easy run.<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>1h30m easy run. Try to reach half marathon distance.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 11<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>30-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>60-minute steady run.<\/td><\/tr><tr><td>Thursday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Friday<\/td><td>50-minute run. Easy jog\u201410m, target marathon pace\u201430m, easy jog\u201410m.<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>2h45m steady run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 12<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>50-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>50-minute run. Easy jog\u20145m, target marathon pace\u201440m, easy jog\u20145m.<\/td><\/tr><tr><td>Thursday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Friday<\/td><td>35-minute easy run.<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>3-hour run. Easy jog\u20141h, steady run\u20141h, easy jog\u20141h.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 13<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>50-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>55-minute tempo interval. Easy jog\u201410m, 5 x (tempo run\u20145m, easy run\/walk\u20142m), easy jog\u201410m.<\/td><\/tr><tr><td>Thursday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Friday<\/td><td>70-minute run. Easy jog\u20145m, target marathon pace\u201450m, tempo run\u20145m, easy jog\u201410m.<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>3h30m easy run. Run the last 6\u20138 miles at the target marathon pace.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 14<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>40-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>40-minute tempo interval. Easy jog\u201410m, 10 x (fast run\u20141m, easy jog\u20141m), easy jog\u201410m.<\/td><\/tr><tr><td>Thursday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Friday<\/td><td>50-minute run. Easy jog\u201410m, steady run\u201410m, target marathon pace\u201410m, fast run\u201410m, easy jog\u201410m.<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>90-minute easy run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 15<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>30-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>41-minute tempo interval. Easy jog\u201410m, 5 x (fast run\u20141m, easy jog\u20141m), easy jog\u20143m, target marathon pace\u20148m, easy jog\u201410m.<\/td><\/tr><tr><td>Thursday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Friday<\/td><td>30-minute run. Easy jog\u20145m, target marathon pace\u201420m, easy jog\u20145m.<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>60-minute easy run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 16<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>20-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>32-minute run. Easy jog\u201410m, target marathon pace\u201412m, easy jog\u201410m.<\/td><\/tr><tr><td>Thursday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Friday<\/td><td>10-minute easy run.<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>Race day<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3>Advanced Marathon Training Plan<\/h3>\n\n\n\n<p>This 20-week marathon training plan is meant for seasoned athletes with a few races under their belt. If you want to achieve peak performance, try this plan. This plan also introduces two novel training techniques.&nbsp;<\/p>\n\n\n\n<p>First, you will get introduced to hill running. Running uphill shifts the focus to a different muscle group, so your body will need to adjust.&nbsp;<\/p>\n\n\n\n<p>Second, fartleks. Swedish for \u201cspeed play,\u201d fartleks will see you constantly changing pace.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 1<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>30-minute steady run.<\/td><\/tr><tr><td>Wednesday<\/td><td>45-minute easy run.<\/td><\/tr><tr><td>Thursday<\/td><td>34-minute tempo interval. Easy jog\u201410m, 2 x (tempo run\u20145m, easy jog\u20142m), easy jog\u201410m.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R or cross-training. Do core and stretch.<\/td><\/tr><tr><td>Saturday<\/td><td>55-minute run. Easy jog\u201415m, tempo run\u201410m, easy jog\u20145m, hill run\u201410m, easy jog\u201415m.<\/td><\/tr><tr><td>Sunday<\/td><td>1h15m steady run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 2<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>40-minute steady run.<\/td><\/tr><tr><td>Wednesday<\/td><td>50-minute easy run.<\/td><\/tr><tr><td>Thursday<\/td><td>34-minute tempo interval. Easy jog\u201410m, 3 x (tempo run\u20145m, easy jog\u20142.5m), easy jog\u201410m.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R or cross-training. Do core and stretch.<\/td><\/tr><tr><td>Saturday<\/td><td>55-minute run. Easy jog\u201415m, tempo run\u201410m, easy jog\u20145m, hill run\u201410m, easy jog\u201415m.<\/td><\/tr><tr><td>Sunday<\/td><td>1h45m steady run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 3<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>40-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>60-minute steady run.<\/td><\/tr><tr><td>Thursday<\/td><td>40-minute run. Easy jog\u201410m, tempo run\u201410m, easy jog\u20145m, steady run\u201410m, easy jog\u20145m.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R or cross-training. Do core and stretch.<\/td><\/tr><tr><td>Saturday<\/td><td>50-minute run. Easy jog\u201410m, hill run\u201430m, easy jog\u201410m.<\/td><\/tr><tr><td>Sunday<\/td><td>1h30m steady run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 4<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>62-minute tempo interval. Easy jog\u201415m, 4 x (tempo run\u20145m, easy jog\u20143m), easy jog\u201415m.<\/td><\/tr><tr><td>Wednesday<\/td><td>40-minute easy run.<\/td><\/tr><tr><td>Thursday<\/td><td>50-minute fartlek.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R or cross-training. Do core and stretch.<\/td><\/tr><tr><td>Saturday<\/td><td>60-minute tempo interval. Easy jog\u201410m, 2 x (tempo run\u201415m, easy jog\u20145m), easy jog\u201410m.<\/td><\/tr><tr><td>Sunday<\/td><td>1h45m steady run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 5<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>44-minute tempo interval. Easy jog\u201410m, 8 x (tempo run\u20142m, easy jog\u20141m), easy jog\u201410m.<\/td><\/tr><tr><td>Wednesday<\/td><td>45-minute steady run.<\/td><\/tr><tr><td>Thursday<\/td><td>50-minute fartlek.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R or cross-training. Do core and stretch.<\/td><\/tr><tr><td>Saturday<\/td><td>60-minute tempo interval. Easy jog\u201415m, tempo run\u201420m, easy jog\u20145m, hill run\u201410m, easy jog\u201410m.<\/td><\/tr><tr><td>Sunday<\/td><td>2-hour steady run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 6<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>60-minute fartlek.<\/td><\/tr><tr><td>Wednesday<\/td><td>45-minute steady run.<\/td><\/tr><tr><td>Thursday<\/td><td>45-minute run. Easy jog\u201410m, tempo run\u201425m, easy jog\u201410m.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R or cross-training. Do core and stretch.<\/td><\/tr><tr><td>Saturday<\/td><td>23-minute tempo interval. Easy jog\u201410m, 6 x (fast run\u201425s, easy jog\u20145s), easy jog\u201410m.<\/td><\/tr><tr><td>Sunday<\/td><td>12-mile run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 7<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>30-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Thursday<\/td><td>45-minute run. Easy jog\u201415m, steady run\u201415m, easy jog\u201415m.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R or cross-training. Do core and stretch.<\/td><\/tr><tr><td>Saturday<\/td><td>30-minute run. Easy jog\u201410m, hill run\u201410m, easy jog\u201410m.<\/td><\/tr><tr><td>Sunday<\/td><td>1-hour steady run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 8<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>57.5-minute tempo interval. Easy jog\u201410m, tempo run\u201410m, easy jog\u20145m, 5 x (fast run\u20143m, easy jog\u201490s), easy jog\u201410m.<\/td><\/tr><tr><td>Wednesday<\/td><td>30-minute steady run.<\/td><\/tr><tr><td>Thursday<\/td><td>55-minute run. Easy jog\u201415m, steady run\u201430m, easy jog\u201410m.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R or cross-training. Do core and stretch.<\/td><\/tr><tr><td>Saturday<\/td><td>65-minute tempo interval. Easy jog\u201410m, 3 x (tempo run\u201412m, easy jog\u20143m), easy jog\u201410m.<\/td><\/tr><tr><td>Sunday<\/td><td>14-mile run at a steady pace. Run at a marathon pace for 4 miles in the middle.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 9<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>56-minute tempo interval. Easy jog\u201410m, 6 x (tempo run\u20144m, easy jog\u20142m), easy jog\u201410m.<\/td><\/tr><tr><td>Wednesday<\/td><td>55-minute steady run.<\/td><\/tr><tr><td>Thursday<\/td><td>R&amp;R or cross-training. Do core and stretch.<\/td><\/tr><tr><td>Friday<\/td><td>40-minute run. Easy jog\u201410m, tempo run\u201420m, easy jog\u201410m.<\/td><\/tr><tr><td>Saturday<\/td><td>40-minute run. Easy jog\u201410m, hill run\u201420m, easy jog\u201410m.<\/td><\/tr><tr><td>Sunday<\/td><td>16-mile run. 2 x (4 miles marathon pace, 4 miles steady pace).<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 10<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>50-minute tempo interval. Easy jog\u201410m, tempo run\u201410m, 3 x (tempo run\u20143m, easy jog\u20141m), easy jog\u201410m.<\/td><\/tr><tr><td>Wednesday<\/td><td>60-minute steady run.<\/td><\/tr><tr><td>Thursday<\/td><td>60-minute tempo interval. Easy jog\u201415m, tempo run\u201412m, easy jog\u20142m, 2 x (tempo run\u20146m, easy jog\u201490s), hill run\u20146m, easy jog\u201410m.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R or cross-training. Do core and stretch.<\/td><\/tr><tr><td>Saturday<\/td><td>30-minute fartlek.<\/td><\/tr><tr><td>Sunday<\/td><td>18-mile run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 11<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>60-minute tempo interval. Easy jog\u201410m, tempo run\u201410m, 5 x (tempo run\u20143m, easy jog\u20141m), easy jog\u201410m.<\/td><\/tr><tr><td>Wednesday<\/td><td>45-minute steady run.<\/td><\/tr><tr><td>Thursday<\/td><td>30-minute easy run.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R or cross-training. Do core and stretch.<\/td><\/tr><tr><td>Saturday<\/td><td>30-minute run. Easy jog\u201410m, tempo run\u201410m, easy jog\u201410m.<\/td><\/tr><tr><td>Sunday<\/td><td>Run a half marathon.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 12<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>51-minute tempo interval. Easy jog\u201410m, 4 x (tempo run\u20145m, easy jog\u20142m), fast run\u20143m, easy jog\u201410m.<\/td><\/tr><tr><td>Wednesday<\/td><td>60-minute steady run.<\/td><\/tr><tr><td>Thursday<\/td><td>45-minute fartlek.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R or cross-training. Do core and stretch.<\/td><\/tr><tr><td>Saturday<\/td><td>66-minute tempo interval. Easy jog\u201410m, 4 x (tempo run\u201410m, easy jog\u20142m), easy jog\u201410m.<\/td><\/tr><tr><td>Sunday<\/td><td>20-mile run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 13<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>60-minute tempo interval. Easy jog\u201410m, tempo run\u201415m, 5 x (tempo run\u20143m, easy jog\u20142m), easy jog\u201410m.<\/td><\/tr><tr><td>Wednesday<\/td><td>60-minute easy run.<\/td><\/tr><tr><td>Thursday<\/td><td>45-minute steady run.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R or cross-training. Do core and stretch.<\/td><\/tr><tr><td>Saturday<\/td><td>30-minute run. Easy jog\u201410m, hill run\u201410m, easy jog\u201410m.<\/td><\/tr><tr><td>Sunday<\/td><td>20-mile run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 14<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>35-minute run. Easy jog\u201410m, tempo run\u201415m, easy jog\u201410m.<\/td><\/tr><tr><td>Wednesday<\/td><td>30-minute steady run.<\/td><\/tr><tr><td>Thursday<\/td><td>40-minute easy run.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R or cross-training. Do core and stretch.<\/td><\/tr><tr><td>Saturday<\/td><td>27.5-minute tempo interval. Easy jog\u201410m, tempo run\u20145m, easy jog\u20142.5m, steady run\u201410m.<\/td><\/tr><tr><td>Sunday<\/td><td>15-mile easy run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 15<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>56-minute tempo interval. Easy jog\u201410m, 5 x (tempo run\u20145m, easy jog\u20142m), fast run\u20143m, easy jog\u201410m.<\/td><\/tr><tr><td>Wednesday<\/td><td>60-minute steady run.<\/td><\/tr><tr><td>Thursday<\/td><td>45-minute fartlek.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R or cross-training. Do core and stretch.<\/td><\/tr><tr><td>Saturday<\/td><td>78-minute tempo interval. Easy jog\u201410m, 5 x (tempo run\u201410m, easy jog\u20142m), easy jog\u201410m.<\/td><\/tr><tr><td>Sunday<\/td><td>18-mile run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 16<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>64-minute tempo interval. Easy jog\u201410m, tempo run\u201420m, 4 x (tempo run\u20144m, easy jog\u20142m), easy jog\u201410m.<\/td><\/tr><tr><td>Wednesday<\/td><td>70-minute easy run.<\/td><\/tr><tr><td>Thursday<\/td><td>50-minute steady run.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R or cross-training. Do core and stretch.<\/td><\/tr><tr><td>Saturday<\/td><td>30-minute run. Easy jog\u201410m, hill run\u201415m, easy jog\u201410m.<\/td><\/tr><tr><td>Sunday<\/td><td>20-mile run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 17<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>30-minute steady run.<\/td><\/tr><tr><td>Wednesday<\/td><td>50-minute easy run.<\/td><\/tr><tr><td>Thursday<\/td><td>53-minute tempo interval. Easy jog\u201410m, 3 x (tempo run\u201410m, easy jog\u20143m), steady run\u201410m.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R or cross-training. Do core and stretch.<\/td><\/tr><tr><td>Saturday<\/td><td>17-minute run. Easy jog\u201410m, fast run\u20142m, easy jog\u20145m.<\/td><\/tr><tr><td>Sunday<\/td><td>22-mile run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 18<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>35-minute steady run.<\/td><\/tr><tr><td>Wednesday<\/td><td>56-minute tempo interval. Easy jog\u201410m, 4 x (tempo run\u20147m, easy jog\u20142m), steady run\u201410m.<\/td><\/tr><tr><td>Thursday<\/td><td>45-minute steady run.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R or cross-training. Do core and stretch.<\/td><\/tr><tr><td>Saturday<\/td><td>8-mile run. Steady run\u20143 miles, tempo run\u20142 miles, steady run\u20143 miles.<\/td><\/tr><tr><td>Sunday<\/td><td>13-mile run.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 19<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>35-minute run. Easy jog\u201410m, tempo run\u201415m, easy jog\u201410m.<\/td><\/tr><tr><td>Wednesday<\/td><td>30-minute steady run.<\/td><\/tr><tr><td>Thursday<\/td><td>40-minute easy run.<\/td><\/tr><tr><td>Friday<\/td><td>R&amp;R or cross-training. Do core and stretch.<\/td><\/tr><tr><td>Saturday<\/td><td>35-minute tempo interval. Easy jog\u201410m, 2 x (tempo run\u20145m, easy jog\u20142.5m), steady run\u201410m.<\/td><\/tr><tr><td>Sunday<\/td><td>8-mile run. Easy jog\u20142 miles, half marathon pace\u20144 miles, easy jog\u20142 miles.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week 20<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Tuesday<\/td><td>30-minute easy run.<\/td><\/tr><tr><td>Wednesday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Thursday<\/td><td>20-minute easy run.<\/td><\/tr><tr><td>Friday<\/td><td>22-minute run. Easy jog\u201410m, fast run\u20142m, easy jog\u201410m.<\/td><\/tr><tr><td>Saturday<\/td><td>R&amp;R<\/td><\/tr><tr><td>Sunday<\/td><td>Race day<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2>Conclusion<\/h2>\n\n\n\n<p>Finishing a marathon is an extremely gratifying experience\u2014morally and physically. However, preparing for it is a big challenge in itself. You will need all the physical tenacity and mental fortitude you can muster to finish one of these training plans. But if you do, you are in for a treat.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you training for your first marathon? Or are you an experienced runner with many races under your belt? Regardless of your background, you will need a good marathon training plan to finish the run successfully. There are many aspects to training for a marathon. You need to bolster your stamina, speed, and psyche to [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":2000,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.13 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Marathon Training Plan\u2014How To Train For A Marathon - RUNZY<\/title>\n<meta name=\"description\" content=\"Are you training for your first marathon? Or are you an experienced runner with many races under your belt? 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