Marathon Training Plan: 16 Weeks for Your First Marathon

A 16-week marathon training plan: who it is for

Sixteen weeks, about four months, is the time most beginner plans give the marathon. It works if you already have a base: running regularly for at least three months, three or four times a week, handling a 10-12 km (6-7 mile) long run comfortably and sitting around 25-30 km (15-19 miles) a week. If you are not there yet, that is fine: spend 2-3 months building the base first, and run a half marathon on the way.

Here you will find the weekly structure, the week-by-week mileage table, the paces to use, how to handle missed sessions, what to eat and drink on long runs and how to arrive at the start line. The plan aims at finishing in good shape, not at a specific time, but we explain how to adapt it if you have a target. Before you sign up always check the race rules for entry requirements and any medical certificate.

The weekly structure: 4 runs

The plan uses four runs a week, with three days of rest or light activity. Tuesday: an easy run of 8-12 km. Thursday: the quality session, which changes through the plan (progression runs, longer reps, marathon-pace segments). Saturday: a short easy run of 6-10 km, or rest if you are tired. Sunday: the long run, the pillar of the whole build.

Easy runs are done at a pace where you can chat: usually 60-90 seconds per km slower than the pace you hope to run on race day. If you feel forced to run them faster, you are getting it wrong. Almost every injury in a first marathon block comes from too many medium-hard kilometres on the wrong days; see our guide to preventing running injuries.

The 16-week table: weekly km and long run

Here is the weekly mileage (total km, Sunday long run). Week 1: 28, long 12. Week 2: 31, 14. Week 3: 34, 16. Week 4 (recovery): 28, 12. Week 5: 36, 18. Week 6: 39, 20. Week 7: 42, 22. Week 8 (recovery): 33, 14. Week 9: 44, 24. Week 10: 47, 26. Week 11: 50, 28. Week 12 (recovery): 40, 16. Week 13: 52, 29. Week 14 (peak): 54, 32. Week 15 (taper): 40, 20. Week 16 (race): 22 km in the first days, then 42.195 km.

Volume rises about 10% a week and every fourth week drops to absorb the work. A longest run of 32 km (20 miles) is enough: you do not need to run the full distance in training, and kilometres beyond that point carry more risk than benefit. If life gets busy, accept skipping an easy run: always protect the long run and the quality session.

Thursday's quality session, phase by phase

Weeks 1-6: progression runs or fartlek. For example, 10 minutes easy, 20-30 minutes alternating 2 minutes steady-hard and 2 easy, 10 minutes cool-down. It gets the body used to changing pace without excessive stress. For more ideas see our guide to running intervals.

Weeks 7-14: marathon-pace segments. Starting with 2 blocks of 4 km at race pace with 1 km easy between, build gradually to 10-14 km continuous. This is the most specific work and teaches you race-day rhythm. Weeks 15-16: low volume and a few strides to stay loose. For the details of the last weeks read our article on race tapering.

What pace to run: from goal time to pace per km

Marathon pace comes from dividing the goal time by 42.195 km. References: 3 hours, 4:16 per km; 3:15, 4:37; 3:30, 4:59; 3:45, 5:20; 4 hours, 5:41; 4:30, 6:24; 5 hours, 7:07. To predict a realistic time from a recent race use the marathon time predictor, and for splits the running pace calculator.

A useful rule: start the first 5 km slightly slower than goal pace, hold the pace until km 30 and only then decide whether to push. The classic mistake is going out too fast and paying for it from km 32. If a recent half marathon shows a good time is possible, check our half marathon pace chart.

What to eat and drink on long runs and race day

Beyond an hour of running you need to take in fuel. As a starting point many athletes use 30-60 grams of carbohydrate per hour, and trained stomachs can go towards 90, but habit matters: the gut can be trained. Every long run of 20 km or more is a chance to test the gels, drinks and timing you will use on race day, with nothing new on the day. Drink small sips at every aid station rather than a lot at once.

The evening before, eat as usual with a generous but not excessive portion of carbohydrate, and do not try new foods in the days leading up. If you notice warning signs (chest pain, dizziness, pain that gets worse), stop and talk to a doctor.

Missed sessions, heat and injuries

A practical rule many coaches use: if you miss 2-3 days, carry on with the plan as if nothing happened; if you miss a week, repeat the previous week; if you miss more than two weeks, revisit the race date or choose a half marathon. Never make up missed miles by cramming them in: it does more harm than good.

In heat, slow down by 15-30 seconds per km and drink more; in cold and dark conditions see our guide on what to wear in the cold and make yourself visible. A pain that lasts more than 3-4 days or gets worse as you run deserves checking: one week off is better than six months out. After every long run follow the advice on recovery after running.

The last two weeks and race day

In the final two weeks cut volume by 20-40% but keep a little pace so your legs stay lively. Prepare everything the evening before: shoes already used on at least one long run, clothing with no new seams, gels, bib, arrival time at the start. If your marathon is Rome, for example, we have a guide to the final weeks with course details.

On race day start at the back of your pace group, hold your goal pace until km 30 and remember that the marathon starts at 30. If you are looking for a race to debut in, the 2027 calendar lists the dates, and the running section has routes and groups near you for long runs in company.

Common mistakes in a first marathon build

Raising mileage too fast, running every session at the same pace, skipping the long run, never testing race nutrition, changing shoes in the last two weeks, arriving at the start already tired because the taper was too short. Add to that rushing: if this is your first, the goal is to reach the line in good shape. On footwear, our guide to choosing running shoes helps.