Marathon Training Plans

Faster marathon times are not just about training more or harder. Above all, you need a variety of effective workouts in different training zones, in the right amounts, at the right time.


“Smarter training separates competitors from fitness runners.”


Improve your high-end endurance
Improve your lactate threshold
Improve your VO2max
Improve your speed

Mar Beginner

16-week plan
3 running days/week
25 miles/week (40 km/week)

Mar Intermediate

16-week plan
4 running days/week
40 miles/week (64 km/week)

Mar Advanced

16-week plan
4 - 6 running days/week
55 miles/week (88 km/week)

Mar Pre-Elite

16-week plan
5 - 7 running days/week
70 miles/week (112 km/week)