If you’ve been inspired to run a spring marathon, like Boston, Pittsburgh, Cleveland, or London, then we’ve got your back on getting to the starting line feeling strong. You can gear up to run your best 26.2 miles with one of our marathon training plans for various fitness levels and goals.

Plus, we share our best advice on training for the iconic race distance, starting with how to pick the right training plan for you, fueling during training and racing, and even what to wear.

Let this guide to marathon training lead you to your best race yet—weather it’s your first or 50th!


Runner’s World+ Marathon Training Plans

Our Runner’s World Marathon Training Plans are designed to help you crush your first race or finally break that time-based goal. These are our five most popular plans, and each is 16 weeks long. Runner’s World+ members get access to these ultimate marathon training guides (along with half marathon, 10K, and 5K plans... plus other great membership perks!).


How long should I train for a marathon?

The duration of your marathon training plan depends on your experience level, current fitness, and the expert or authority you’re following. Generally speaking, most marathon training plans span from 12 to 20 weeks, with most closer to the 16- to 20-week range.

Each week will include different types of training runs such as intervals, hill workouts, easy recovery runs, and a long run. A great plan makes sure you don’t overdo things, so you gradually build up your mileage to at least 20 miles, have recovery weeks built in, and plenty of rest and cross-training days. A solid marathon training plan also includes a prerace taper.

Sometimes, it helps to have a tune-up race on the calendar, too. If you’re thinking about a half marathon or 10K before you kick off marathon training, we have a training plan for that too.

Wondering when exactly to start training for a marathon? You’ll want to kick off a spring race plan this winter. Here’s a guide for when to start, depending on your race date:

Spring Marathon Weekend → When to Start a 16-Week Marathon Training Plan

March 2-3 → November 12

March 9-10 → November 19

March 16-17 → November 26

March 23-24 → December 3

March 30-31 → December 10

April 6-7 → December 17

April 13-14 → December 24

April 20-21 → December 31

April 27-28 → January 7

May 4-5 → January 14

May 11-12 → January 21

May 18-19 → January 28

May 25-26→ February 4

June 1-2→ February 11

Which marathon should I run?

There are marathons scheduled all throughout the year, but which race you choose to train for will depend on a few key factors including timing, location, ability to travel, budget, and your goal (see more on that below).

We want to make it easy on you, so you can spend less time hunting down races and more time chasing PRs. Here’s some advice on choosing your next marathon:

  • For beginners, try local races first. You can train on some of the exact roads you’ll cover on race day and avoid the disruptions of travel before and after the event.
  • As you become more experienced, look for some mid-major races within a few hour radius. If you’re on the east coast, the Philadelphia Marathon or Marine Corps Marathon in Washington D.C. are great options. If you’re on the west coast, try the Carlsbad Marathon or the Napa Valley Marathon. If you’re in the midwest, Grandma’s Marathon is a fan favorite. You can also ask for suggestions at your local running store.
  • For more advanced runners, you might have a bucket list World Major Marathon in mind. From the famous hills of Boston to the urban jungle of New York, these races are the best known in the world.

Of course, these are only suggestions. The easiest way to plan out your race schedule is to pick a spring race and a fall race to be your main goals. Then, you can fill out other races on the way that fit into your training plan.

How do I determine my marathon goals?

Whether it’s your first or 50th marathon, each training cycle comes with a unique set of goals. Are you aiming to improve your health? Make it to the finish line? Trying to hit a time goal? Ask yourself those questions to help determine what you want to get out of your training and race day.

Finish times will vary depending on your level of experience, training cycle, and age. But you can tweak that goal by running a race during training, even a 5K, and using a pace chart to help you set your time goals.

What training plan should I use?

If you’re overwhelmed when you Google “marathon training plans,” you’re not alone.

Not only do you need a plan that gets you to the finish line, you need one that’s going to get you to the starting line feeling strong, healthy, and confident. That will look different to every single runner. Some people respond well to logging high mileage six days a week; others prefer lower-intensity plans that allow for more cross-training and fewer running days.

No matter what any other runner tells you about the plan they swear by, the best marathon training plan is one that works for you.

We have training plans for runners of all levels with a variety of goals—all of these plans include cross-training and rest days, which are key to preventing injuries from popping up during your training. Here’s what they are and a little bit about them:

Run your first marathon

You should be able to run at least 6 miles and be used to working out regularly at a moderate to hard effort when you kick off this 16-week plan. The plan includes four days of easy running, one long run, and two rest days.

Break 4 hours

This is for a consistent runner used to regularly working out four to five times a week. The 16-week plan starts off with a 10-mile week and builds up to a 48-mile week, with your long run maxing out at 22 miles. This runner will be looking to complete 26.2 at a 9:09 pace.

Break 3:45

For the consistent runner looking to complete 26.2 miles at 8:33 pace, this 16-week plan works up to a 22-mile long run and incorporates interval workouts and tempo paces throughout.

Break 3:30

For the consistent runner looking to complete 26.2 miles at 8:00 pace, this 16-week plan starts off with 32 miles a week and peaks at a 52-mile week. It also incorporates intervals, hills, and tempo workouts.

Break 3:15

Opt for this training plan if you’re a consistent runner who has completed at least one marathon and can already run at a hard effort for over an hour. Peaking at a 52-mile week, you’ll see Yasso 800s, intervals, hills, and tempo efforts at the end of long runs.

Break 3 hours

For the marathoner with race experience that is aiming to run 26.2 miles at 6:52 pace per mile, this is our most advanced plan. It peaks at 56 miles for the week and puts a focus on speedwork and long runs that incorporate your goal pace.

What if I miss training time or suffer an injury?

It’s important to stick to your training plan in order to run your best race. However, no one’s training is perfect. Niggles, injuries, or other unexpected life events (such as having to work late or care for a sick family member) can pop up, leading you to miss some training time. Take a deep breath. It’s okay!

No training plan is set in stone, and if you’re unable to complete a specific workout on the day your plan calls for it because something unexpected comes up, there’s nothing wrong with swapping it for a different day or simply taking a day off.

If you feel an injury coming on or getting worse, you should stop and take a rest day or cross-train, then reassess. It’s ultimately better to skip a few training days to allow your body to rest than to continue running and risk a more serious injury that leaves you unable to run your marathon.

What if my training feels too difficult?

Marathon training is no easy feat—it requires a ton of dedication to long runs, tempo runs, speed workouts, and cross-training. At times, this can feel overbearing and difficult. You should be uncomfortable to some degree; that’s normal when growing in anything. But your training shouldn’t feel impossible.

If your marathon training feels too hard, consider factors like rest days, pain levels, and your mindset. Are you taking proper time to recover from your efforts? Are you ignoring aching muscles? Are you in the right headspace before and during your workouts? Consider these questions and use them to help determine if you need to back off your runs or put more time into recovery efforts.

What should I eat during training?

Proper nutrition during marathon training is essential for fueling your runs and recovering well.

While what you eat before a run can vary depending on the specific workout you’re doing, carbs are key in providing your body with energy to complete your run. Good options include a banana, oatmeal, a bagel, a honey packet, or any combination of these foods, depending on how long or intense your workout is.

After the first hours of your run, aim to fuel with 30 grams of carbs every 30 to 45 minutes. This can include gels, gummies, or easy-to-eat whole foods. Your stomach can absorb up to 60 grams of carbs per hour when diluted with water so be sure to also hydrate properly along the way.

To help you recover faster, eat foods that restore your muscles, strengthen your bones, and reduce inflammation is important. This includes foods that contain protein, healthy fats, carbs, antioxidants, and certain vitamins and minerals (such as vitamin D, calcium, and electrolytes).

Experiment with fuel during your training—not on race day!—because everyone tolerates foods differently. Get a good sense of what works best so you don’t have any unexpected stomach issues on race day.

What shoes should I buy for my race?

Your running shoes are the most important piece of gear for training and race day. After all, if your kicks aren’t comfortable, your training and your marathon won’t be nearly as enjoyable.

Because everyone is different, there’s no singular best shoe that fits the bill for everyone. It’s important to find a shoe that fits you well and has features that meet your specific needs. For example, if you overpronate and have a wide foot, the shoe that works best for you might be different than someone who underpronates and has a narrow foot.

You also want to take into consideration the miles you put on your shoes. You generally can put about 300 to 500 miles on one pair of shoes before they wear out, so depending on how many miles you run during your training, you may want to invest in two pairs of shoes—one for training and one for race day.

Just remember: Don’t run your marathon in shoes you’ve never tried before—that’s a one way ticket to blisters or plantar fasciitis. You’ll want to know how they feel before completing 26.2 miles in them.

What should I wear to my race?

While everyone’s preferences are different, there are a few general rules to take into account when deciding what you should wear on race day. First and foremost, consider your race’s start time and the weather. If your race starts early in the morning, it may be cold out at first but warm up as the day goes on. If it’s supposed to rain, wearing water-proof or water-resistant items is a good idea.

With that said, layering is key. If you wear multiple layers, you can take clothes off as the weather or temperature changes. Just make sure to wear clothing you’re not attached to. Once you throw it off, you likely won’t get it back—most races pick up these leftover layers and donate them.

Regardless of the weather, consider certain fabrics that are soft, stretchy, and wick away sweat, like a polyester-spandex blend. Also—while not completely necessary—wearing a GPS watch helps keep track of your time and pace.

How should I recover after a marathon?

While everyone’s recovery time will look different, there are a few general strategies you can use to bounce back from your marathon. No one wants to limp around and avoid stairs in the days after a race.

Getting enough rest and sleep is necessary for your body to heal. But it’s still important to get your blood flowing by moving around (gently), as this will flush the lactic acid from your muscles. Try walking around, stretching, doing yoga, foam rolling, icing, or trying a tool like compression boots.

Don’t return to running too soon after your race—your body has been through a lot of stress while training for and running your marathon. But if you do, take it easy. Your body needs time to heal, so maybe throw some cross training in there before you start logging miles again.

Headshot of Molly Ritterbeck
Molly Ritterbeck
Health & Fitness Director
Molly Ritterbeck is a writer, editor, and NASM-certified personal trainer with over 10 years of experience covering fitness, health, and how-to content in both print and digital media. As the Fitness, Training, and Health Director for Runner’s World and Bicycling, she manages content strategy for the fitness, training, health, and nutrition verticals, top edits service-oriented articles, executes engaging story ideas and content packages, directs photo and video shoots, and optimizes content for search. She regularly breaks a sweat with top trainers and experts in running, cycling, and fitness and represents the Enthusiast Group on expert panels, at industry events, trade shows, and product launches. She has formerly held staff positions at Greatist, Complex Media, Fitness Magazine, and Seventeen. She currently lives in New York City with her four bikes and 28+ pairs of running shoes.