Running a marathon is one of the most impressive achievements an individual can do in their life, and that’s why Runner’s World+ created the How to Master the Marathon program. Paired with the RW+ Training Plan of your choice, this holistic training program, available exclusively to Runner’s World+ members, provides all the tools you need to navigate the entire marathon training—from selecting the ideal race for you to getting a handle on your nutrition and crushing your long runs.
Need great advice on one part of the training plan? Or a few? Save this page and watch each chapter below when you need a refresher:
1) Choose a Race
2) Build a Base
3) Understand Your Plan
4) Conquer the Long Run
5) Fuel Your Long Runs
6) Recover From Long Runs
7) Other Types of Runs
8) Strength & Cross-Training
9) Common Injuries
10) Understand the Taper
11) How to Race Your Marathon
12) Race Recovery
Runner’s World+ Marathon Training Plans
How to Master the Marathon was created with our Runner’s World Marathon Training Plans in mind, which are designed to help you crush your first race or finally break that time-based goal. These are our most popular plans, with each lasting at least 16 weeks. Runner’s World+ members get access to these ultimate marathon training guides (along with half marathon, 10K, and 5K plans… plus other great membership perks!) when you sign up!
Length: 16 weeks, 5 days on and 2 days rest
Sample Workout:20-mile long run at a comfortable pace
Recommended Experience: This plan is designed to build your distance and fitness gradually. You should be able to run at least 6 miles and be used to working out regularly at a moderate to hard effort. You’ll peak at 44 miles with a 20-mile long run.
Length: 16 weeks, 5-6 days on and 1-2 days rest
Sample Workout: 8-9 miles with sets of intervals (400 meters, 800 meters, mile)
Recommended Experience: The program starts with 24 miles a week and an 8-mile long run, and peaks three weeks before the race with 45 miles and a long run that’s 20 miles.
Length: 16 weeks, 5-6 days on and 1-2 days rest
Sample Workout: 4 miles on the hilliest route you can find
Recommended Experience: Each daily workout includes detailed instructions on pace and distance, plus Runner’s World’s best tips on nutrition, gear, racing, and staying motivated and injury-free.
Length: 16 weeks, 5-6 days on and 2 days rest
Sample Workout: 4-mile warmup, 2 miles at tempo (9:33/mile), 2-mile cooldown
Recommended Experience: The program starts with 24 miles a week and an 8-mile long run, and peaks three weeks before the race with 45 miles and a long run that’s 20 miles.
Length: 16 weeks, 5-6 days on and 1-2 days rest
Sample Workout: 2-mile warmup, 4-6 x Yasso 800s, 2 mile
Recommended Experience: Most weeks feature one day of rest and six days of running, and include workouts like intervals, Yasso 800s and tempo runs to help you get fitter and faster.
Length: 16 weeks, 5 days on and 2 days rest
Sample Workout: 2-mile warmup, 6 800-meter repeats at 4-minute pace with 400-meter recovery between each, 2-mile cool down
Recommended Experience: For a consistent runner used to regularly working out four to five times a week. The plan starts with a 10-mile long run and peaks at 44 to 47 miles a week with a 22-mile long run.
Length: 16 weeks, 5 days on and 2 days rest
Sample Workout: 2-mile warmup, 8 400-meter intervals at 1-minute 50-second pace with 200-meter recovery between each, 1-mile cooldown
Recommended Experience: For the consistent runner looking to complete 26.2 miles at 8:33 pace. The plan starts with a 10-mile long run and peaks at 44-47 miles with a 22-mile long run.
Length: 16 weeks, 5 days on and 2 days of rest or cross trainSample Workout:6 miles incorporating as many hills as you can.
Sample Workout: 8-9 miles with intervals
Recommended Experience: For the consistent runner looking to complete 26.2 miles at 8:00 pace. The plan starts with a 10-mile long run and peaks at 44-50 miles with a 22-mile long run.
Length: 16 weeks, 5 days on and 2 days rest or cross train
Sample Workout: 5-mile warmup at easy pace, 2-mile tempo at 6:55 pace, 3-mile cool down
Recommended Experience: For a consistent runner who has completed at least one marathon and can run at a hard effort for over an hour. The plan starts with a 10-mile long run and peaks at 45-52 in a week with a 22-mile long run.
Length: 16 weeks, 6 days on and 1 day rest
Sample Workout: 5-mile warmup, 2-mile tempo at 6:26 pace, 3-mile cool down
Recommended Experience: For the marathoner with race experience that is aiming to run 26.2 miles at 6:52 pace per mile. The plan starts with a 10-mile long run and peaks at 50-56 miles per week with a 22-mile long run.
Length: 16 weeks, 6 days on and 1 day rest
Sample Workout: 2 miles easy, 4 miles at marathon pace, 2-mile cooldown
Recommended Experience: This training plan is geared for a runner with at least three years of experience, who regularly logs 35 to 40 miles per week and has comfortably completed other marathons and shorter races.
Length: 26 weeks, 3 run/walk days with cross-training
Sample Workout: 6 miles with 4 miles at goal marathon race pace
Recommended Experience: If you have already run a marathon, or have run half marathons and want to increase your distance, using run/walks might help you not only go the longer distance, but speed up.
Length: 16 weeks, 5 days on and 2 days rest
Sample Workout: 2 miles easy, 2 miles at marathon pace, 2-mile cooldown
Recommended Experience: This 16-week plan is geared for those who have been running for two to three years, have gone through regular cycles of logging up to 30 miles a week, and have finished a few half marathons and at least one marathon.
Length: 26 weeks, 3 run/walk days with cross-training
Sample Workout: 5 miles with 3 miles at goal marathon race pace
Recommended Experience: If you consistently run about three days a week and have raced in a few 5Ks or 10Ks, or a half marathon, you are probably ready for this plan.
Length: 26 weeks, 3 run/walk days with cross-training
Sample Workout: 5 miles with Magic Mile
Recommended Experience: This plan is best for someone who already walks a lot or who does short run/walks. By the end of the program, your weekly long runs will take a few hours.
Length: 20 weeks, 5 days on and 2 days rest
Sample Workout: 1 mile easy, 2 miles at marathon pace, 1-mile cooldown
Recommended Experience: This 20-week marathon training plan is designed for those who have been running regularly at least four times per week for three months and ideally at least one year.
Length: 16 weeks, 3-5 days on and 2-4 days rest
Sample Workout: 1 mile easy, 7 miles at marathon pace, 1-mile cooldown
Recommended Experience: This program is geared for a runner with at least three years of experience, who regularly logs 35 to 40 miles per week and has completed other marathons and shorter races.
RW+ Marathon Strength Workouts
Try these two total-body workouts as your strength sessions for the week. The first workout includes a mobility warmup (which you can also perform before a run), and three supersets (which involves doing two moves, back to back). The second workout features a glute activation warmup (also great before a run!), a strength circuit, and a plyometric finisher.
For those new to strength training, start with bodyweight exercises first, then add in weight. Grab a weight that feels difficult to lift by the final few reps, aiming for six reps to start and building up to 10 as you get stronger. If the weight feels easy by the end of those 10 reps, grab a heavier set and start back at six reps. Feel free to pause the video and take any additional rest you need throughout the workout.
Total Body Workout With Mobility
Total Body Workout With Plyometrics
Production Credits
Director: Josh Wolff
Editorial Director: Bill Strickland
Producers: Pat Heine, David Monk, Josh Wolff
Executive Producer: Brian Madden, Bill Strickland
Host: Nell Rojas
Editors: Pat Heine, David Monk, Ken Kawada, Laura Chiarella
Production Manager: Jimmy Cavalieri
Camera: Pat Heine, David Monk, Ken Kawada
Audio Mix: David Monk
Color: Pat Heine
Graphics: Laura Chiarella
Animations: Fredy Delgado
Content Producers and Development
Sheel Shah, Senior Vice President of Strategic Partnership & Consumer Products
Christine Anderson, Vice President of Growth & Strategy
Brian Dalek, Director of Service Content
Mallory Creveling, Deputy Editor, Health & Fitness