Marathon Training Schedules: Improving Your Time

Looking to improve your Marathon time and take your running to the next level?

Start by choosing a target finish time that matches your current fitness and goals. If you’re new to the distance and just beginning your Marathon journey, we recommend kicking things off with our Marathon Training Program to build a strong, confident foundation. And if you ever feel unsure about any terminology in the training schedules or want deeper explanations, check out our Types of Training for a full breakdown.

Choose Your Target Time: To Complete | 5 Hours | 4 Hours 45 Minutes | 4 Hours 30 Minutes | 4 Hours 15 Minutes | 4 Hours | 3 Hours 45 Minutes | 3 Hours 30 Minutes | 3 Hours 10 Minutes | 3 Hours |

To Complete
Marathon Training Program

¹ LSD Run/Walk: 10 min running/1 min walking
² Hills: Each hill is a distance of 400 m. Use the remaining distance for your warm‑up, recovery jogs, and cool‑down.

To Complete In 5 Hours
Marathon Training Program

¹ LSD Run/Walk: 10 min running/1 min walking
² Hills: Each hill is a distance of 400 m. Use the remaining distance for your warm‑up, recovery jogs, and cool‑down.
³ Speed Work: Speed intervals are short, fast efforts with long recoveries. Use the rest of your total distance for warm‑up, recovery between intervals, and cool‑down. Example: 11K Total - Warm up about 3K, then 3 × 1.6K speed work intervals with easy jogs between, finish with about 3K cool down.

To Complete In 4 Hour & 45 Minutes
Marathon Training Program

¹ LSD Run/Walk: 10 min running/1 min walking
² Hills: Each hill is a distance of 400 m. Use the remaining distance for your warm‑up, recovery jogs, and cool‑down.
³ Speed Work: Speed intervals are short, fast efforts with long recoveries. Use the rest of your total distance for warm‑up, recovery between intervals, and cool‑down. Example: 11K Total - Warm up about 3K, then 3 × 1.6K speed work intervals with easy jogs between, finish with about 3K cool down.

To Complete In 4 Hour 30 Minutes
Marathon Training Program

¹ LSD Run/Walk: 10 min running/1 min walking
² Hills: Each hill is a distance of 400 m. Use the remaining distance for your warm‑up, recovery jogs, and cool‑down.
³ Speed Work: Speed intervals are short, fast efforts with long recoveries. Use the rest of your total distance for warm‑up, recovery between intervals, and cool‑down. Example: 11K Total - Warm up about 3K, then 3 × 1.6K speed work intervals with easy jogs between, finish with about 3K cool down.

To Complete In 4 Hour & 15 Minutes
Marathon Training Program

¹ LSD Run/Walk: 10 min running/1 min walking
² Hills: Each hill is a distance of 400 m. Use the remaining distance for your warm‑up, recovery jogs, and cool‑down.
³ Speed Work: Speed intervals are short, fast efforts with long recoveries. Use the rest of your total distance for warm‑up, recovery between intervals, and cool‑down. Example: 11K Total - Warm up about 3K, then 3 × 1.6K speed work intervals with easy jogs between, finish with about 3K cool down.

To Complete In 4 Hours
Marathon Training Program

¹ LSD Run/Walk: 10 min running/1 min walking
² Hills: Each hill is a distance of 400 m. Use the remaining distance for your warm‑up, recovery jogs, and cool‑down.
³ Speed Work: Speed intervals are short, fast efforts with long recoveries. Use the rest of your total distance for warm‑up, recovery between intervals, and cool‑down. Example: 11K Total - Warm up about 3K, then 3 × 1.6K speed work intervals with easy jogs between, finish with about 3K cool down.

To Complete In 3 Hour & 45 Minutes
Marathon Training Program