Marathon Training Plan
The marathon is the ultimate road race. And the marathon training journey is the ultimate running experience.
You'll gain the endurance you need through weekly Long Runs and Recovery Runs, and you'll work on becoming a more efficient runner through a large selection of Speed Runs. Most importantly, you'll be a smarter runner, ready to take that ultimate starting line.
This plan was designed around an 18-week schedule. It was built to adapt to your experience level and is intended to be uniquely flexible to your needs as you prepare to tackle a marathon. Whether you're 12 or 18 weeks away from race day, you can jump into this programme whenever it suits you
You are in control of what you put into the programme and therefore what you get out of it. Our recommendation: Plan on training for at least 12 weeks before the marathon so you can comfortably run and complete the programmed workouts.
Congratulations on starting this epic journey!
Get Started With Coach Bennett
"
The fundamental goal of marathon training is being able to cover the distance. And not just making it to the finish line, but making it to the finish line as best you can".
Chris Bennett, Nike Running Global Head Coach
Learn the Running Workouts
Speed Runs
Building strength through speed training is vital. You'll do a variety of workouts that will make you faster, including short and long intervals, fartlek run, hill workouts and tempo runs.
Long Runs
You need endurance training to prepare your body and mind to go the distance. Long Runs also help you get familiar with the physical and mental challenges that you might face on race day.
Recovery Runs
Recovering from your workouts is just as important as the workouts themselves. Use these days to do easy running, based on how you feel, to help you recover after intense training.
Rest Days
Great running is dependent on recovery. Take the day off, go for a few easy miles or try one of the workouts from "Simple Routines For Better Runs" in the Nike Training Club App. Listen to your body and know that sometimes the best run is no run.
Programme Overview
Here's a sample of what your training will look like for the first two weeks of the plan. Download the plan to see what's in store for the remaining 16 weeks.
18 Weeks to Go
- RECOVERY RUNS 10:00
- SPEED RUNS: Intervals/5:00 warm-up/8 x 1:00 at 5K pace/1:00 recovery between intervals
- RECOVERY RUN: 3.2K/2-Mile Run
- RECOVERY RUN: 7:00
- LONG RUN: 8K/5-Mile Run
17 Weeks to Go
- RECOVERY RUN: 12:00
- RECOVERY RUN: 5K/3.1-Mile Run
- SPEED RUN: Intervals/5:00 warm-up/1:00 at 5K pace/2:00 at 10K pace/1:00 at 5K pace/2 x 0:45 at mile pace/2:00 at 10K pace/1:00 at 5K pace/0:45 at mile pace/0:30 at best pace/0:15 at best pace/1:00 recovery between all intervals
- RECOVERY RUN: 1.6K/1-Mile Run
- LONG RUN: 10K/6.2-Mile Run
Workouts For Any Level
Nike Run Club
In the Nike Run Club App, you can track your runs, set goals, measure your progress and celebrate success. You can also share your journey with a community of runners, compare Challenges and cheer each other on.
Nike Training Club
Working with the Nike Training Club App is a great way to reduce the chance of injury. The NTC App has a massive array of workouts for every fitness level, plus the Nike Performance Council's tips on training, nutrition, recovery and sleep.
Let's Go
Excited to train for a marathon? Download our training programme and start running today.
Workouts For Any Level
Nike Run Club
In the Nike Run Club App, you can track your runs, set goals, measure your progress and celebrate success. You can also share your journey with a community of runners, compare Challenges and cheer each other on.
Nike Training Club
Working with the Nike Training Club App is a great way to reduce the chance of injury. The NTC App has a massive array of workouts for every fitness level, plus the Nike Performance Council's tips on training, nutrition, recovery and sleep.