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Complete Training Plan

16-WEEK
MARATHON
PLAN.

This plan is built for any runner who wants to complete their first marathon — or anyone returning after a break. You don't need to be fast. You just need to be consistent.

Start with a base of running 3× per week and build from there. The goal is simple: get you to the start line healthy and to the finish line smiling.

All long runs are at a conversational easy pace. If you can't hold a conversation, slow down. Walking is allowed — walking is racing.

🏃 Easy Runs
Slow & conversational. Build your aerobic engine without burning out.
⚡ One Quality Run
One slightly harder effort per week. Tempo or hills. Nothing crazy.
📏 Long Run
The cornerstone. Builds weekly. Fuelling practice starts at week 8.
😴 Rest & Recovery
Non-negotiable. Adaptation happens at rest, not during the run.
Week Mon Tue Wed Thu Fri Sat Sun — Long Run
01Getting moving Rest 3 mi easy Rest / Walk 3 mi easy Rest 2 mi easy 5 mi easy
02Finding rhythm Rest 3 mi easy Cross-train 30 min 4 mi w/ 2×10 min tempo Rest 3 mi easy 6 mi easy
03Building base Rest 4 mi easy Cross-train 30 min 5 mi w/ 20 min tempo Rest 3 mi easy 8 mi easy
04Recovery week Rest 3 mi easy Cross-train 20 min 3 mi easy Rest 2 mi easy 6 mi easy
💡 Phase 1 goal: Run 4× per week consistently. Keep ALL runs easy — you should be able to hold a full conversation. Don't worry about pace.
Week Mon Tue Wed Thu Fri Sat Sun — Long Run
05Stepping up Rest 4 mi easy Cross-train 35 min 6 mi w/ hills Rest 4 mi easy 10 mi easy
06Going longer Rest 5 mi easy Cross-train 35 min 6 mi w/ 25 min tempo Rest 4 mi easy 11 mi easy
07Half way there Rest 5 mi easy Cross-train 40 min 7 mi w/ hills Rest 5 mi easy 13 mi easy
08Fuelling starts Rest 5 mi easy Cross-train 40 min 7 mi w/ 30 min tempo Rest 4 mi easy 14 mi + practice gels
09Recovery week Rest 4 mi easy Cross-train 30 min 4 mi easy Rest 3 mi easy 10 mi easy
💡 Phase 2 goal: Hit your first double-digit long run. Start practising your race-day nutrition strategy from week 8 — take a gel every 45 min on long runs.
Week Mon Tue Wed Thu Fri Sat Sun — Long Run
10Peak loading Rest 6 mi easy Cross-train 40 min 8 mi w/ hills Rest 5 mi easy 16 mi + gels every 45 min
11Going big Rest 6 mi easy Cross-train 40 min 8 mi w/ 35 min tempo Rest 5 mi easy 18 mi + gels every 45 min
12Biggest week Rest 6 mi easy Cross-train 45 min 8 mi w/ hills Rest 5 mi easy 20 mi — your longest run
13Recovery week Rest 5 mi easy Cross-train 30 min 5 mi easy Rest 3 mi easy 12 mi easy
💡 Phase 3 goal: Week 12 is your biggest — 20 miles. You will NOT run the full 26.2 in training and that's by design. Trust the taper. Race-day adrenaline covers the rest.
Week Mon Tue Wed Thu Fri Sat Sun
14Wind down Rest 5 mi easy Cross-train 30 min 6 mi w/ 20 min tempo Rest 3 mi easy 14 mi easy
15Almost there Rest 4 mi easy Cross-train 20 min 4 mi w/ strides Rest 2 mi easy 10 mi easy
16Race week 🎉 Rest 3 mi easy 20 min walk 2 mi easy + strides Rest — prep kit Rest — carb load 🏁 RACE DAY — 26.2 mi
💡 Taper week tips: You will feel sluggish and doubt yourself — this is completely normal. Keep runs short and easy. Sleep lots. Carb load Friday and Saturday (pasta, rice, bread). Lay out your kit the night before. Start slow on race day — the crowd pace is always too fast. Walk the aid stations. You've got this. 🎉