MarathonBeginner16 weeks

Marathon Nutrition Plan

Fuel your marathon training with this complete nutrition guide covering pre-run, during-run, and recovery meals.

Note: This training plan is AI-generated and pending expert review. Always consult a qualified running coach or physician before starting any training program.

Distance

Marathon

Duration

16 weeks

Level

Beginner

Goal Time

Finish strong

Training Schedule

16-week progressive plan with recovery weeks and taper

Week 1

Base Building15 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	Easy run — easy pace	4
Fri	Rest	—
Sat	Long run — easy pace	7
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

ThuEasy run — easy pace

4 mi

FriRest

—

SatLong run — easy pace

7 mi

SunRest or easy walk

—

Week 2

Base Building16 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	Easy run — easy pace	4
Fri	Rest	—
Sat	Long run — easy pace	8
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

ThuEasy run — easy pace

4 mi

FriRest

—

SatLong run — easy pace

8 mi

SunRest or easy walk

—

Week 3

Base Building18 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	Easy run — easy pace	4
Fri	Rest	—
Sat	Long run — easy pace	10
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

ThuEasy run — easy pace

4 mi

FriRest

—

SatLong run — easy pace

10 mi

SunRest or easy walk

—

Week 4

Base Building14 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	Easy run — easy pace	4
Fri	Rest	—
Sat	Long run — easy pace	6
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

ThuEasy run — easy pace

4 mi

FriRest

—

SatLong run — easy pace

6 mi

SunRest or easy walk

—

Week 5

Building20 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	tempo run	4
Fri	Rest	—
Sat	Long run — easy pace	12
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

Thutempo run

4 mi

FriRest

—

SatLong run — easy pace

12 mi

SunRest or easy walk

—

Week 6

Building21 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	tempo run	4
Fri	Rest	—
Sat	Long run — easy pace	13
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

Thutempo run

4 mi

FriRest

—

SatLong run — easy pace

13 mi

SunRest or easy walk

—

Week 7

Building23 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	tempo run	4
Fri	Rest	—
Sat	Long run — easy pace	15
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

Thutempo run

4 mi

FriRest

—

SatLong run — easy pace

15 mi

SunRest or easy walk

—

Week 8

Building18 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	tempo run	4
Fri	Rest	—
Sat	Long run — easy pace	10
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

Thutempo run

4 mi

FriRest

—

SatLong run — easy pace

10 mi

SunRest or easy walk

—

Week 9

Building28 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	5
Wed	Rest or cross-train	—
Thu	tempo run	6
Fri	Rest	—
Sat	Long run — easy pace	17
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

5 mi

WedRest or cross-train

—

Thutempo run

6 mi

FriRest

—

SatLong run — easy pace

17 mi

SunRest or easy walk

—

Week 10

Peak29 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	5
Wed	Rest or cross-train	—
Thu	tempo run	6
Fri	Rest	—
Sat	Long run — easy pace	18
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

5 mi

WedRest or cross-train

—

Thutempo run

6 mi

FriRest

—

SatLong run — easy pace

18 mi

SunRest or easy walk

—

Week 11

Peak31 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	5
Wed	Rest or cross-train	—
Thu	tempo run	6
Fri	Rest	—
Sat	Long run — easy pace	20
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

5 mi

WedRest or cross-train

—

Thutempo run

6 mi

FriRest

—

SatLong run — easy pace

20 mi

SunRest or easy walk

—

Week 12

Peak20 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	3
Wed	Rest or cross-train	—
Thu	tempo run	3
Fri	Rest	—
Sat	Long run — easy pace	14
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

3 mi

WedRest or cross-train

—

Thutempo run

3 mi

FriRest

—

SatLong run — easy pace

14 mi

SunRest or easy walk

—

Week 13

Peak33 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	5
Wed	Rest or cross-train	—
Thu	tempo run	6
Fri	Rest	—
Sat	Long run — easy pace	22
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

5 mi

WedRest or cross-train

—

Thutempo run

6 mi

FriRest

—

SatLong run — easy pace

22 mi

SunRest or easy walk

—

Week 14

Taper33 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	5
Wed	Rest or cross-train	—
Thu	tempo run	6
Fri	Rest	—
Sat	Long run — easy pace	22
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

5 mi

WedRest or cross-train

—

Thutempo run

6 mi

FriRest

—

SatLong run — easy pace

22 mi

SunRest or easy walk

—

Week 15

Taper26 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	tempo run	4
Fri	Rest	—
Sat	Long run — easy pace	18
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

Thutempo run

4 mi

FriRest

—

SatLong run — easy pace

18 mi

SunRest or easy walk

—

Week 16

Taper21 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	tempo run	4
Fri	Rest	—
Sat	Long run — easy pace	13
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

Thutempo run

4 mi

FriRest

—

SatLong run — easy pace

13 mi

SunRest or easy walk

—

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Sub 3:30 Marathon Training Plan

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8-Week Marathon Training Plan

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10-Week Marathon Training Plan

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