16-Week Marathon Training Plan

Introducing our 16-week marathon training plan, designed for newer and recreational runners. Whether you’re aiming to complete your first marathon or build a strong running foundation, this plan will guide you every step of the way, helping you achieve your goals with confidence.

Key Features of the Plan

• 3 to 4 runs per week, offering a balanced approach to training and recovery.


• Sessions averaging just over an hour, fitting seamlessly into a busy schedule.


• Guidance on which sessions can be swapped for club sessions to maintain social runs.

Recommended Starting Ability

• Comfortably run for at least 50 minutes before starting this plan.

Your Training Journey

The plan is divided into four key phases:

Weeks 1-5: Building a Strong Foundation

We’ll focus on establishing a solid endurance base, getting you comfortable with regular running, and laying the groundwork for more challenging sessions ahead. You’ll also start getting familiar with race pace, helping you understand your marathon speed.

Weeks 6-9: Increasing Volume and Building Endurance

As you grow more confident, we’ll gradually increase your mileage. This phase helps you adapt to marathon training demands, improving your pacing and energy management over longer distances.

Weeks 10-13: Pushing the Limits and Building Speed

This phase introduces longer runs and faster-paced efforts. We’ll help you break through barriers, enhancing your speed and endurance for race day.

Weeks 14-16: Peaking and Tapering for Race Day

In the final weeks, we’ll focus on tapering, reducing training volume while keeping you sharp. You’ll arrive at the start line feeling fresh, strong, and ready to conquer your marathon.

Why This Plan?

• Thoughtfully designed for recreational runners to address key challenges like endurance building, pacing, and motivation.


• Each phase builds on the last, ensuring steady progress and boosting your confidence as race day approaches.


• It’s not just about finishing the marathon—it’s about feeling strong, prepared, and achieving your personal best.

Tracking Your Progress

Our plan is designed to be easy to follow, allowing you to monitor your progress and stay motivated. You can track each session in real-time, ensuring you’re always on track and aligned with your goals.

About Me

Hi, I’m Chris, head coach at Efficient Endurance. With extensive experience coaching runners at all levels, I’m dedicated to helping you reach your full potential. Whether you’re starting marathon training or looking to improve, I’m here to guide you every step of the way. You’ll also have my email support for any questions or guidance you need throughout your journey.

Ready to Begin Your Marathon Journey?

I’m excited to guide you through this 16-week journey. Together, we’ll tackle the challenges of marathon training, celebrate your milestones, and ensure you’re ready to cross that finish line with pride. Let’s get started and make your marathon dream a reality!

Efficient-Endurance.com