The Best Weekly Running Schedule for Marathon Success
Training for a marathon requires a strategic approach to mileage, intensity, and recovery. Whether you're a beginner or an experienced runner, following a structured weekly plan can help you stay consistent and prevent injury.
Key Elements of a Marathon Training Week
- Long Run – The foundation of marathon training, improving endurance and stamina.
- Speed Work – Intervals and tempo runs to enhance speed and running economy.
- Easy Runs – Low-intensity runs that promote recovery while maintaining mileage.
- Strength Training – Core and lower-body exercises to improve efficiency and reduce injury risk.
- Rest and Recovery – Essential for muscle repair and long-term progress.
Sample Weekly Running Plan
Beginner Plan (4-5 Days per Week)
- Monday: Rest or cross-training (cycling, swimming, yoga)
- Tuesday: Easy run (4-6 miles)
- Wednesday: Speed workout (4-6 x 400m intervals at 5K pace)
- Thursday: Easy run (3-5 miles) or rest
- Friday: Strength training or cross-training
- Saturday: Long run (8-12 miles, increasing weekly)
- Sunday: Recovery run (3-5 miles)
Advanced Plan (5-6 Days per Week)
- Monday: Easy run (5-7 miles) + strength training
- Tuesday: Interval workout (e.g., 6-8 x 800m at 10K pace)
- Wednesday: Midweek long run (8-12 miles)
- Thursday: Tempo run (5-8 miles at marathon pace)
- Friday: Easy run (4-6 miles) or rest
- Saturday: Long run (14-20 miles, building weekly)
- Sunday: Recovery run (4-6 miles)
Tips for Marathon Training Success
- Listen to Your Body – Adjust mileage or intensity if feeling fatigued.
- Gradually Increase Mileage – Follow the 10% rule to prevent overuse injuries.
- Stay Consistent – Regular training builds endurance over time.
- Fuel and Hydrate Properly – Proper nutrition supports recovery and performance.
Following a well-balanced weekly schedule will set you up for marathon success. Stay disciplined, train smart, and enjoy the journey to race day! 🏃♂️🔥