How to Train for a Marathon in 16 Weeks

You should be running 15 to 20 miles a week prior to attempting this training schedule. At a minimum, you should be able to run for at least 30 minutes without stopping.

Things You'll Need

  • Bottled Water
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Instructions

  1. Building Up

    • 1

      Week 1: Run 5 miles one day, 4 miles one day and 3 miles on the remaining days.

    • 2

      Week 2: Run 6 miles one day, 4 miles one day and 3 miles on the remaining days.

    • 3

      Week 3: Run 7 miles one day, 4 miles one day and 3 miles on the remaining days.

    • 4

      Week 4: Run 8 miles one day, 5 miles one day and 3 miles on the other days.

    • 5

      Week 5: Run 10 miles one day, 5 miles one day and 3 miles on the other days.

    Building and Maintaining Stamina

    • 6

      Week 6: Run 11 miles one day, 5 miles one day and 4 miles on the other days.

    • 7

      Week 7: Run 12 miles one day, 6 miles one day and 4 miles on the other days.

    • 8

      Week 8: Run 14 miles one day, 6 miles one day and 4 miles on the other days.

    • 9

      Week 9: Run 16 miles one day, 7 miles one day and 4 miles on the other days.

    • 10

      Week 10: Run 16 miles one day, 8 miles one day and 5 miles on the other days.

    • 11

      Week 11: Do the same workout as week 10.

    • 12

      Week 12: Run 18 miles one day, 8 miles one day and 5 miles on the other days.

    • 13

      Week 13: Do the same workout as week 12.

    Tapering Off

    • 14

      Week 14: Run 9 miles one day, 8 miles one day and 5 miles on the other days.

    • 15

      Week 15: Run 8 miles one day, 5 miles one day and 3 miles on the other days.

    • 16

      Week 16: Jog 3 miles every other day. Then run the marathon.