Running
Marathon Completion Plan
Conservative marathon completion build for first-timers. 18 weeks, 4 to 5 runs a week.
- Distance
- Marathon
- Length
- 18 weeks
- Runs per week
- 4–5
- Level
- Intermediate
- Goal
- Finish
Who it's for
You already run a few times a week. It is built to get you to the finish of a marathon in good shape.
How the weeks work
It runs for 18 weeks with 4 to 5 runs in each.
If life gets in the way you can stretch it to 24 weeks, or tighten it to 16 if you are already fit.
The last 14 days are a taper: less running, a little intensity, so you start the race fresh.
- Easy runs make up most of the week. Keep them slow enough to talk in full sentences.
- One long run a week that grows slowly. Run it easy; the time on your feet is the point.
- Steady runs, a notch quicker than easy but still well under control.
Setting your paces
Start with a half-marathon time trial. Your result sets the paces for the rest of the plan, so run it honestly and on fresh legs.
Making it stick
- Keep easy days slow. Most plateaus come from running them too fast.
- Put an easy day or a rest day after every hard session.
- If you miss a week, pick up where you left off instead of cramming the sessions in.
