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Your marathon training plan - get fit for the running classic in 16 weeks
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Your marathon training plan - get fit for the running classic in 16 weeks

Whether Berlin, New York or Paris, a marathon is the biggest goal for many runners. Especially before the first marathon, nobody wants to do anything wrong. Together with our running expert Anna Gehring, we have developed a perfect marathon training plan for you. You can download it from us free of charge.
Anna Gehring | Training tips
May 31, 2023 |
Whats’ on this page
1. What do I have to pay attention to with my training plan for the marathon before the start?
2. Here's how we built the training plan for your first marathon
3. Can I also deviate from the marathon training plan?
4. What else do I need to bear in mind when training for a marathon?
5. Give your body a break - very important during marathon training
6. Your marathon training plan
7. Full of endorphins? Then just keep going!

What do I have to pay attention to with my training plan for the marathon before the start?

  • A marathon is only recommended for advanced runners. So you should only start the training plan if you can jog for at least 2 hours at a time or easily run a half marathon.
  • Marathon training requires a lot of discipline and structure. We recommend that you regularly analyse your training progress or units with a suitable coach.
  • To complete the 42.195 kilometre distance, you need to be in good physical health. Therefore, before you start training for the marathon, have a thorough check-up with your doctor. A stress ECG is especially important.

Here's how we built the training plan for your first marathon

  • In 16 weeks you will be prepared for a marathon.
  • Most of the plan focuses on your general basic endurance.
  • Once a week you train at competition speed. This means that you run as fast as you would run in a half marathon, marathon or 10-kilometre race. How fast is that? You simply calculate the speed you need based on your finish time and the distance you have run. Alternatively, you can base your running speed on your heart rate. In this case the following rule of thumb applies: Marathon pace: 80-85% of maximum heart rate Half marathon pace: 85-90% of maximum heart rate 10-km pace: 90-95% of maximum heart rate
  • You train your VO2-max on the mountain. It serves to improve your running economy and to train your running technique.
  • You regularly perform a running game. You alternate between intensive running and relaxed running depending on how your body feels and your condition on the day.
    You run e.g. 1-2min fast and 1min easy in alternation. You start a tempo pyramid with stages of 1-2-3-2-1min fast alternating with phases of 1min easy running.
  • You do running ABC exercises and alternate with stepping runs. In this way you train different ways of placing your foot while running and improve your coordination at the same time. You also improve your running economy.
  • You include training sessions with stability exercises to strengthen your back, core and leg muscles. More stability through trained muscles reduces the risk of injury, gives you more performance and improves running economy.

Can I also deviate from the marathon training plan?

We recommend that you complete 90 percent of the plan to start your first marathon successfully. If you find that the marathon preparation plan is stressing you out, you can swap exercises or do alternative training in between. For example, get on a bike if you don't feel like running or do aqua jogging instead of running outside.

However, the training plan for your marathon is also a motivator. The more exercises and days you can successfully check off, the more motivated you will be! Especially for marathon training, it is advisable to form running groups. Among like-minded people you can push each other.

If you fall into a motivation hole, you can design your own running shirt here. Imagine crossing the finish line at the next London Marathon in your own customised shirt!

What else do I need to bear in mind when training for a marathon?

  • If you have pain while running and it hasn't gone away after 48 hours, it's time for a break! Do not take this lightly. If you don't take a break, you risk making your injury worse and having to take several weeks off instead. The same goes for colds. Mild symptoms like a little cold should not necessarily prevent you from training. But if you also have a fever and a cough, that also means a break from running! Breaks from running do not necessarily have to mean breaks from exercise. You can also do a lot of stretching or strengthening exercises during this time.
  • Relaxed running training means that you can always have a relaxed conversation with other runners while running. Your heart rate should then be at a maximum of 70 percent of your maximum heart rate.
  • Make sure you have enough food for long runs of more than one hour. Consume between 30 and 60 grams of carbohydrates per hour. These are best consumed in the form of powdered drinks or bars, gels and bananas.
  • Also train your nutrition during the run. By "training the gut", your body learns in the last weeks before the marathon how to absorb carbohydrates during exercise.
  • Use your competition equipment a few weeks before the final marathon. This way you can test different designs and be optimally prepared when the long-awaited day arrives.

Give your body a break - very important during marathon training

Not only is the marathon a long distance, but the training for it is also a marathon. This means that you have to give yourself and your body time to get used to the increasing load.

That's why we've built a week of relief into your marathon training plan every four weeks. During this time, you run fewer kilometres and switch to a bike, go swimming or use a stepper.
Regeneration also includes regular stretching after your running sessions. Stretching reduces muscle tone. You can also use a fascia roller for support.
Once again, marathon training itself is a kind of long run. Take enough time and be patient. If you try to do too much too fast, you risk injuries that will set you back again. Health always comes first!

Your marathon training plan

Here you will find your detailed 16-week marathon training plan, which we have worked out together with the experienced long-distance runner Anna Gehring.
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
120-30min stability training30min easy running, 10min running abc, 5-8x80m incline runs45min easy running20-30min stability training
10min run-in; 5x1km at 10km pace ** (3min trot break); 10min run-out90min long run
220-30min stability training
30min easy running, 10min running abc, 5-8x80m incline runs
50min easy running20-30min stability training
10min run-in; 2x5x200m VO2max (preferably uphill); 1-2min trot break or downhill back to the start; 5min trot break between the series; 10min run-out.100min long run
320-30min stability training
30min easy running, 10min running abc, 5-8x80m incline runs
60min easy running20-30min stability training
10min run-in; 3x2km at half marathon pace* (2-3min trot break); 10min run-out110min long run
420-30min stability training
30min easy running, 10min running abc, 5-8x80m incline runs
Free or 45min bike/swim45min easy running90min alternative endurance training, 20-30min stability training
520-30min stability training
30min easy running, 10min running abc, 5-8x80m incline runs
60min easy running
20-30min stability training
10min run-in; 2x20min driving game; 10min run-out110min long run
620-30min stability training
30min easy running, 10min running abc, 5-8x80m incline runs
65min easy running
20-30min stability training
10min run-in; 4x2km at half marathon pace* (2-3min trot break); 10min run out120min long run
720-30min stability training
30min easy running, 10min running abc, 5-8x80m incline runs
60min easy running
20-30min stability training
10min run-in; 12km tempo change run***; 10min run-out130min long run
820-30min stability training
30min easy running, 10min running abc, 5-8x80m incline runs
Free or 45min bike/swim
45min easy running100min alternative endurance training, 20-30min stability training
920-30min stability training
10 min run-in; 10min run abc, 3x3000m at half marathon pace* (3min trot break); 10min run out65min easy running
20-30min stability training
60min easy running140min long run with 3km final acceleration at marathon pace
1020-30min stability training
10 min run in; 10min run abc, 4x2000m at half marathon pace* (3min trot break); 10min run out.
70min easy running
20-30min stability training
60min easy running140min long run with 4km final acceleration at marathon pace
1120-30min stability training
10 min run in; 10min run abc, 4x3000m at half marathon pace* (3min trot break); 10min run out.
70min easy running
20-30min stability training
60min easy running
140min long run with 5km final acceleration at marathon pace
1220-30min stability training
30min easy running, 10min running abc, 5-8x80m incline runs
Free or 45min bike/swim
45min easy running
120min alternative endurance training, 20-30min stability training
1320-30min stability training
10 min run-in; 10min run abc, 3km/4km/3km at half marathon pace* (3min trot break); 10min run out
70min easy running
20-30min stability training
60min easy running
30km long run with 5km deceleration
1420-30min stability training
10 min run-in; 10min run abc, 3x5000m in marathon pace* (3min trot break); 10min run out
60min easy running
20-30min stability training
60min easy running
32km long run with 6km deceleration
1520-30min stability training
10 min run-in; 10min run-Abc, 4x5000m in marathon pace* (3min trot break); 10min run-out
60min easy running
20-30min stability training
60min easy running
30km long run with 8km deceleration
1620-30min stability training
10 min run-in; 10min run-Abc, 3x2000m in marathon pace* (3min trot break); 10min run-out
20min easy running10min stability trainingMarathon
* or at 85-90% of the maximum heart rate
** or at 90-95% of the maximum heart rate
*** always alternate between 1km at half marathon pace and 1km at a brisk endurance pace (approx. 75% of maximum heart rate).

Full of endorphins? Then just keep going!

You've done your marathon training and maybe already completed your first marathon? Congratulations! Then you have finally arrived in the runners' guild. We wish you continued enjoyment in your running!

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