Go Hard or Go Home: Your Ideal 16-Week Marathon Training Plan

You’re not just leveling up, you’re charging toward 26.2 with an unbreakable mindset.

People running at a saucony event.

Half marathon? Check. Now it’s time for the next level. This isn’t just a training plan; it’s your blueprint to dominating the 26.2 miles. You’ve got the prerequisites. Now let’s build on that endurance, pacing, and make race day your victory lap.

Keys to Training Success

Marathon Training Base

Already running 20-30 miles per week? Perfect.

Consistent Running Schedule

4-5 runs per week. Make it a habit.

Long-Distance Mindset

Comfortable with 10+ miles? You’re ready.

Best Marathon Training Shoes

Think Endorphin Pro 5 or Triumph 23 for long-distance support.

Two people running down the road.

Training Elements

Long Runs for Endurance

Your marathon cornerstone. Build stamina and grit. Peak at 20-22 miles.

Tempo Runs for Speed

Sustained, moderately difficult efforts to boost lactate threshold and race-day pacing.

Interval Training for Runners

Short, fast bursts to sharpen speed and keep your legs snappy.

Recovery Runs for Injury Prevention

Low intensity runs that help you bounce back stronger. Don’t skip these.

Cutback Weeks for Adaptation

Every 3-4 weeks, dial back mileage to let your body recover.

Marathon Training Schedule

Weeks 1-4: Build the Foundation

  • 1 long run (10-13 miles)
  • 1 tempo run (20-30 min)
  • 2 easy runs
  • 1 interval session (e.g., 6 x 3 min hard / 2 min recovery)

Weeks 5-8: Increase Volume + Intensity

  • Long runs up to 16 miles
  • Tempo runs: 35 min
  • Intervals: 4 x 5 min hard / 2 min recovery
  • Weekly mileage: 35-45 miles

Weeks 9–12: Peak Training

  • Long runs: 20-22 miles
  • Tempo runs at race pace
  • Intervals: race-specific effort
  • Weekly mileage: 45-55 miles

Weeks 13–14: Sharpen + Taper Begins

  • Long runs: 16-18 miles
  • Maintain intensity, reduce volume
  • Focus on recovery and race prep

Weeks 15–16: Taper + Race Week

  • Easy runs only
  • Final long run: 8-10 miles
  • Race Day: Own it!
Two people running.

Final Training Tips

Fuel Early, Fuel Often

Have a nutrition strategy in place during long runs.

Train Your Mind

Long runs build mental fortitude as much as endurance.

Respect Recovery

Sleep, hydration, and rest days are non-negotiables.

Choose the Best Running Shoes

Triumph 23 for easy runs, Endorphin Speed 5 for speed work, and Endorphin Pro 5 or Elite 2 for race day.

Ready for the 26.2?

You’ve put in the work. Now go the distance. Let your marathon be a celebration of your grit and your perseverance.

Go grab the gear that will take you to the finish line.