Your 16-Week Road to Marathon Success
This training plan is designed for first-time marathoners or those returning to the distance. It follows a progressive approach, gradually building your endurance using a run/walk method that minimizes injury risk while maximizing fitness gains.
Program Start Date: June 21, 2025
To be properly prepared for the October 11 marathon, you should begin this 16-week program on June 21, 2025.
Training Philosophy
Our marathon training plan is built on four key principles:
- Progressive Overload: Gradually increasing distance and duration over time
- Strategic Recovery: Built-in rest days and easy weeks to allow adaptation
- Run/Walk Method: Using intervals to build endurance safely and effectively
- Cross-Training: Incorporating non-running activities to build fitness while reducing injury risk
Weekly Structure
Each week follows a consistent pattern:
- Monday: Rest Day
- Tuesday: Run/Walk Workout
- Wednesday: Cross-Training
- Thursday: Steady Run (or Run/Walk in early weeks)
- Friday: Rest Day
- Saturday: Long Run/Walk
- Sunday: Active Recovery (easy walking, yoga, or swimming)
16-Week Program at a Glance
| Week | Start Date | Total Weekly Mileage | Long Run (miles) | Key Workouts / Focus |
|---|---|---|---|---|
| Week 1 | June 21, 2025 | 6 | 3 | Easy Runs + Walks (2 min run/3 min walk) |
| Week 2 | June 28, 2025 | 6 | 3 | Easy Runs + Walks (2.5 min run/2.5 min walk) |
| Week 3 | July 5, 2025 | 7 | 3 | Easy Runs + Walks (3 min run/2 min walk) |
| Week 4 | July 12, 2025 | 8 | 4 | Easy Runs + Walks (4 min run/2 min walk) |
| Week 5 | July 19, 2025 | 9 | 4 | Run/Walk + Steady Run (5 min run/1 min walk) |
| Week 6 | July 26, 2025 | 10 | 5 | Run/Walk + Steady Run (8 min run/1 min walk) |
| Week 7 | August 2, 2025 | 10 | 5 | Run/Walk + Steady Run (8 min run/1 min walk) |
| Week 8 | August 9, 2025 | 11 | 6 | Run/Walk + Steady Run (10 min run/1 min walk) |
| Week 9 | August 16, 2025 | 12 | 6 | Steady Runs + Long Run (10 min run/1 min walk) |
| Week 10 | August 23, 2025 | 13 | 7 | Steady Runs + Long Run (15 min run/1 min walk) |
| Week 11 | August 30, 2025 | 14 | 7 | Steady Runs + Long Run (15 min run/1 min walk) |
| Week 12 | September 6, 2025 | 14 | 8 | Steady Runs + Long Run (15 min run/1 min walk) |
| Week 13 | September 13, 2025 | 15 | 8 | Steady Runs + Long Run (15 min run/1 min walk) |
| Week 14 | September 20, 2025 | 16 | 9 | Steady Runs + Long Run (15 min run/1 min walk) |
| Week 15 | September 27, 2025 | 17 | 9 | Steady Runs + Long Run (15 min run/1 min walk) |
| Week 16 | October 4, 2025 | 18 | 10 | Final Long Run + Taper |
Equipment You’ll Need
Essential Gear
- Running Shoes: Properly fitted for your foot type and running style
- Moisture-Wicking Clothing: Technical fabrics that keep sweat away from your skin
- Sports Watch/Timer: To track your run/walk intervals
- Water Bottle/Hydration System: For runs longer than 30 minutes
Nice-to-Have Items
- Foam Roller: For self-massage and recovery
- Running Belt/Vest: To carry essentials on longer runs
- Weather-Appropriate Gear: Hat, gloves, sunglasses, etc.
- Body Glide or Similar: To prevent chafing