An estimated 506,000 individuals completed a marathon in 2018. Among those finishers, nearly 40% of them were first-timers! While many of them may have followed a running plan for races that were not as long, training for the marathon is a much different task. For starters, the time commitment is significantly longer. Not just the number of weeks (typically 16-20 weeks), but also the amount of time spent training each week. This can be a daunting task if you don’t have the correct marathon training plan to follow and guide you through it. Our marathon running plans are the perfect training guide for beginners and advanced runners alike. So whether you’re chasing a PR or finishing your first marathon, we have a plan that is right for you!
The Beginner Marathon running plan is a gentle progression plan. Runners will start out with relatively easy mileage for the first couple of weeks. As the marathon training plan progresses, the distance you will need to cover increases steadily as well. Runners completing the Beginner plan will find that the plans are most concerned with getting you to the finish line healthy, happy, and injury-free.
Those wanting a little bit more of a push can take on the Intermediate Marathon running plan. This training plan is a bit more aggressive with total weekly mileage, increases in long runs, and the addition of speed/tempo work. A first-timer can certainly start with the Intermediate plan if they have completed a number of 10K or Half Marathon races in the past 12 months.
The Advanced Marathon training plan is meant for experienced long-distance runners and those looking to improve upon their previous performances.
Select a marathon training plan level (Beginner, Intermediate, or Advanced) from below to read the details. Each plan consists of a 20-week schedule for Marathon Runners. Inside each downloaded marathon running plan, you will find instructions on how to complete the different workouts. After downloading a training plan, if you have questions please feel free to contact me.
There are two (2) ways to access these marathon running plans:
- Purchase any running plan on Final Surge for a one-time fee of $19.99 per plan here. Digital track your progress from start to finish of the training program
- Become a member of the Sunrise+ Virtual Running Club for $30.00 per year to receive both PDF and Final Surge ANY running plan, and receive additional special member benefits!
SUNRISE+ Members gain access to all running plans, fitness challenges, and premium digital content on our website. Plus, receive a 20% discount on running shoes and gear from our online partner! Pay for your annual membership with just one purchase of running shoes!