Back to All Plans

26-Week Marathon Plan

This plan is designed for the intermediate-to-advanced runner with a consistent base of 25-30 miles per week, ready to tackle 26.2 miles.

26 Total Weeks

55 Peak Mileage

22 Longest Run (mi)

5-6 Run Days / Week

10 Runs 16mi+

Total Weekly Mileage Progression

Phase 1: Foundation Build (Weeks 1-6)

Goal: Safely progress from a 25-30 mpw base to 40 mpw on 5 run days/week. This phase establishes consistency and introduces foundational strength and core habits. The focus is on volume, not intensity.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total Mileage
Wk 1	REST	5 mi (EASY)	6 mi (EASY) w/ 4x20s Strides 30min Strength (Activation)	REST	5 mi (EASY) 30min Strength (Activation)	9 mi (EASY)	3 mi (R) 10min Core	28 mi
Wk 2	REST	7 mi (EASY)	7 mi (EASY) w/ 4x20s Strides 30min Strength (Activation)	REST	5 mi (EASY) 30min Strength (Activation)	9 mi (EASY)	4 mi (R) 10min Core	32 mi
Wk 3	REST	7 mi (EASY)	8 mi (EASY) w/ 6x20s Strides 30min Strength (Activation)	REST	5 mi (EASY) 30min Strength (Activation)	11 mi (EASY)	5 mi (R) 10min Core	36 mi
Wk 4 (Cutback)	REST	5 mi (EASY)	7 mi (EASY) w/ 4x20s Strides	REST	4 mi (EASY) 15min Light (Bodyweight)	10 mi (EASY)	4 mi (R) 10min Core	30 mi
Wk 5	REST	8 mi (EASY)	8 mi (EASY) w/ 8x20s Strides 30min Strength (Activation)	REST	5 mi (EASY) 30min Strength (Activation)	11 mi (EASY)	6 mi (R) 10min Core	38 mi
Wk 6	REST	8 mi (EASY)	9 mi (EASY) w/ 8x20s Strides 30min Strength (Activation)	REST	5 mi (EASY) 30min Strength (Activation)	11 mi (EASY)	7 mi (R) 10min Core	40 mi

Phase 2: Base Building (Weeks 7-14)

Goal: Solidify a 40-45 mpw base on 5 run days/week. This 8-week block is the most important part of the plan. By focusing *only* on easy aerobic volume and strength, you are building a massive "aerobic engine" that will support all the hard workouts to come in later phases. Do not skip this or rush it.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total Mileage
Wk 7	REST	8 mi (EASY)	9 mi (EASY) w/ 8x20s Strides 30min Strength (Activation)	REST	5 mi (EASY) 30min Strength (Activation)	Q2 (LR): 11 mi (EASY)	7 mi (R) 10min Core	40 mi
Wk 8	REST	8 mi (EASY)	9 mi (EASY) w/ 10x20s Strides 30min Strength (Activation)	REST	5 mi (EASY) 30min Strength (Activation)	Q2 (LR): 13 mi (EASY)	7 mi (R) 10min Core	42 mi
Wk 9	REST	9 mi (EASY)	9 mi (EASY) w/ 10x20s Strides 30min Strength (Activation)	REST	5 mi (EASY) 30min Strength (Activation)	Q2 (LR): 14 mi (EASY)	7 mi (R) 10min Core	44 mi
Wk 10 (Cutback)	REST	6 mi (EASY)	8 mi (EASY) w/ 8x20s Strides	REST	4 mi (EASY) 20min Light (Bodyweight)	Q2 (LR): 10 mi (EASY)	6 mi (R) 10min Core	34 mi
Wk 11	REST	9 mi (EASY)	9 mi (EASY) w/ 10x20s Strides 30min Strength (Activation)	REST	5 mi (EASY) 30min Strength (Activation)	Q2 (LR): 15 mi (EASY)	7 mi (R) 10min Core	45 mi
Wk 12	REST	9 mi (EASY)	9 mi (EASY) w/ 10x20s Strides 30min Strength (Activation)	REST	5 mi (EASY) 30min Strength (Activation)	Q2 (LR): 16 mi (EASY)	7 mi (R) 10min Core	46 mi
Wk 13	REST	10 mi (EASY)	10 mi (EASY) w/ 10x20s Strides 30min Strength (Activation)	REST	5 mi (EASY) 30min Strength (Activation)	Q2 (LR): 17 mi (EASY)	6 mi (R) 10min Core	48 mi
Wk 14 (Cutback)	REST	7 mi (EASY)	9 mi (EASY) w/ 8x20s Strides	REST	4 mi (EASY) 20min Light (Bodyweight)	Q2 (LR): 12 mi (EASY)	5 mi (R) 10min Core	37 mi

Phase 3: Intro to Intensity (Weeks 15-18)

Goal: Introduce the 6th running day. This is a planned stressor. Mid-week (Q1) runs now include Tempo work to raise your lactate threshold. Long runs (Q2) begin alternating between "Easy" weeks and weeks with "Marathon Pace" work to build race-specific fitness.

Week	Monday	Tuesday	Wednesday (Q1)	Thursday	Friday	Saturday (Q2/LR)	Sunday	Total Mileage
Wk 15	REST	7 mi (EASY)	Q1: 8 mi w/ 25min Tempo (1.5mi WU/CD) 30min Strength (Build)	7 mi (EASY)	5 mi (EASY) 30min Strength (Build)	Q2 (LR): 16 mi (EASY)	3 mi (R) 10min Core	46 mi
Wk 16	REST	8 mi (EASY)	Q1: 9 mi w/ 30min Tempo (1.5mi WU/CD) 30min Strength (Build)	7 mi (EASY)	5 mi (EASY) 30min Strength (Build)	Q2 (LR): 17 mi w/ 3 mi @ MP (after 1mi warm-up)	2 mi (R) or OFF 10min Core	48 mi
Wk 17	REST	8 mi (EASY)	Q1: 9 mi w/ 35min Tempo (1.5mi WU/CD) 30min Strength (Build)	8 mi (EASY)	5 mi (EASY) 30min Strength (Build)	Q2 (LR): 18 mi (EASY)	2 mi (R) or OFF 10min Core	50 mi
Wk 18 (Cutback)	REST	5 mi (EASY)	Q1: 8 mi w/ 4x5min Tempo (1.5mi WU/CD) 20min Light (Bodyweight)	5 mi (EASY)	4 mi (EASY) 20min Light (Bodyweight)	Q2 (LR): 12 mi (EASY)	3 mi (R) 10min Core	37 mi

Phase 4: Peak Marathon-Specific Work (Weeks 19-23)

Goal: This is the hardest training block (now on 6 run days/week). It mixes in faster (10k pace, Yasso) workouts to improve your running economy, while the long runs demand you run Marathon Pace on tired legs. The "Step-back" 16-miler in Wk 21 is crucial for absorbing the 20-miler before it.

Week	Monday	Tuesday	Wednesday (Q1)	Thursday	Friday	Saturday (Q2/LR)	Sunday	Total Mileage
Wk 19	REST	8 mi (EASY)	Q1: 10 mi w/ 4mi Progression (Start MP+30s, end MP) 30min Strength (Power)	8 mi (EASY)	5 mi (EASY) 30min Strength (Power)	Q2 (LR): 19 mi (EASY)	2 mi (R) or OFF 10min Core	52 mi
Wk 20	REST	8 mi (EASY)	Q1: 10 mi w/ 4x1mi @ 10k pace (2mi WU/CD) 30min Strength (Power)	8 mi (EASY)	5 mi (EASY) 30min Strength (Power)	Q2 (LR): 20 mi w/ 2 x 3mi @ MP (e.g., at miles 12, 16)	4 mi (R) 10min Core	55 mi
Wk 21	REST	8 mi (EASY)	Q1: 12 mi w/ 2x20min @ MP (2mi WU/CD) 30min Strength (Power)	8 mi (EASY)	5 mi (EASY) 30min Strength (Power)	Q2 (LR): 16 mi (EASY) (Step-back Run)	5 mi (R) 10min Core	54 mi
Wk 22	REST	8 mi (EASY)	Q1: 10 mi w/ 8x800m Yassos (2mi WU/CD) 30min Strength (Power)	8 mi (EASY)	5 mi (EASY) 30min Strength (Power)	Q2 (LR): 20 mi w/ 3 x 3mi @ MP (e.g., at miles 10, 13, 16)	3 mi (R) 10min Core	54 mi
Wk 23 (Peak)	REST	8 mi (EASY)	Q1: 9 mi w/ 40min Tempo (1.5mi WU/CD) 20min Light (Bodyweight)	8 mi (EASY)	4 mi (EASY) 20min Light (Bodyweight)	Q2 (LR): 22 mi (EASY) (Peak Long Run)	3 mi (R) 10min Core	54 mi

Phase 5: Taper (Weeks 24-26)

Goal: Absorb all 25 weeks of training, recover, and sharpen for race day. The goal is to feel rested, not to gain fitness. Trust the taper. All heavy strength work stops, shifting to light core and bodyweight movements to stay loose.

Week	Monday	Tuesday	Wednesday (Q1)	Thursday	Friday	Saturday (Q2/LR)	Sunday	Total Mileage
Wk 24	REST	6 mi (EASY)	Q1: 8 mi w/ 30min @ MP (1mi WU/CD) 20min Light (Bodyweight)	6 mi (EASY)	5 mi (EASY) 10min Core	Q2 (LR): 11 mi (EASY)	4 mi (R)	40 mi
Wk 25	REST	5 mi (EASY)	Q1: 7 mi w/ 3x5min @ Tempo (1mi WU/CD) 15min Core	5 mi (EASY)	4 mi (EASY)	Q2 (LR): 8 mi (EASY) w/ 4x30s Strides	3 mi (R)	32 mi
Wk 26	REST	Q1: 4 mi w/ 15m WU, 2mi @ MP, 10m CD	4 mi (EASY) w/ 4x20s Strides	REST	2-3 mi (EASY) Jog 2-3 Strides	REST	RACE DAY!	10-11 + Race

Strength Training Philosophy

Strength work is the key to preventing injury and late-race fatigue. This plan has two types of strength: 20-30min full-body sessions and 10min core sessions. Always listen to your body and prioritize good form.

Goal: Build a habit and re-establish the mind-muscle connection. Focus on form, stability, and activating key running muscles, especially the glutes and hips.

Sets/Reps: 2-3 sets of 12-15 reps. Use bodyweight or light resistance bands.

Sample Exercises (Pick 4-5):

Glute Bridges (Double & Single Leg)
Banded Clamshells & Lateral Walks
Bodyweight Squats
Bodyweight Lunges (Forward & Lateral)
Push-ups (on knees or toes)

Goal: Build foundational strength to handle the increasing load of running. This is where you introduce heavier weights (dumbbells, kettlebells).

Sets/Reps: 3 sets of 8-12 reps. The last 2 reps should feel challenging. Increase weight when 12 reps feel easy.

Sample Exercises (Pick 4-5):

Goblet Squats
Dumbbell Romanian Deadlifts (RDLs)
Walking Lunges (with Dumbbells)
Step-Ups (on bench or box)
Single-Arm Dumbbell Rows
Dumbbell Overhead Press

Goal: Translate your new strength into explosive running. The focus shifts from heavy lifting to *fast*, powerful movements.

Sets/Reps: 3 sets of 6-8 reps. Use a lighter weight (or bodyweight) and focus on maximum speed and full extension.

Sample Exercises (Pick 4-5):

Kettlebell or Dumbbell Swings
Jump Squats (Bodyweight)
Box Jumps (on a low, safe box)
Broad Jumps
Medicine Ball Slams
Plyometric Lunges

Goal: Build a stable "chassis" to transfer power efficiently and hold your form when you get tired. This is your 10-15 minute session.

Sample Routine: Choose 4-5 exercises. Perform each for 45 seconds, rest 15 seconds. Repeat for 2-3 rounds.

Sample Exercises:

Planks (Front & Side)
Bird-Dogs
Dead Bugs
Leg Raises
Russian Twists (Bodyweight)
Bicycle Crunches

Phase 5 (Taper): During the taper, all heavy lifting (Build/Power) stops. The goal is recovery. Drop the 30min sessions and focus *only* on the 10-15 minute core work and light bodyweight movements noted in the plan.

Plan Legend

Q1: Quality Workout 1 (Mid-week)
Q2 (LR): Quality Workout 2 (Weekend Long Run)
EASY: Easy, conversational pace (RPE 3-5)
R: Recovery run (very slow, RPE 2-3)
MP: Your current marathon effort pace (RPE 5-6)
Tempo: "Comfortably hard" pace (RPE 6-7)
10k Pace: Your current 10k race effort (RPE 8-9)
Strides: ~20s burst. Build speed, hold, decelerate.
WU/CD: Warm-up / Cool-down (1-2 miles easy)

RPE Scale (Rate of Perceived Exertion)

1-2

Very Easy

3-5

Easy

6-7

Comfortably Hard

8-9

Very Hard

Max Effort

RPE 1-2: Very Easy

Like light walking. Corresponds to (R) Recovery pace.

RPE 3-5: Easy

Comfortable, conversational. This is your EASY pace.

RPE 5-6: Moderate

Can still talk in short sentences. Corresponds to MP (Marathon Pace).

RPE 6-7: Comfortably Hard

Can speak a few words at a time. Corresponds to Tempo pace.

RPE 8-9: Very Hard

Can only speak single words. Corresponds to 10k Pace or Strides.

RPE 10: Max Effort

All-out sprint. (Not typically used in marathon training).