8 Week Marathon Training Schedule 

You’ve set your sights on a marathon, but where do you even begin? Eight weeks might not seem like enough time, but with the right plan, it’s possible. This schedule is built for runners who already have some experience and want to push further. 

Each week, you’ll go longer, stronger, and smarter without risking burnout or injury. If you’re ready to take on the challenge, this plan will help you cross that finish line with confidence.

The 8-Week Marathon Training Plan 

This 8-week is a condensed marathon training plan for runners with a solid base. If you’re not consistently at 30 miles per week, take time to build up before starting. A solid base will make the workouts more manageable and reduce your risk of injury.

Week 1: Have a Solid Base 

The first week focuses on building endurance and preparing your body for the mileage ahead. The goal is to ease into training with a mix of easy runs, strength-building workouts, and recovery days. Pay attention to how your body responds, and don’t hesitate to adjust your pace or take extra recovery time if needed.

• Day 1 (Easy Run + Strides): 4 miles at a comfortable pace with 4 x 20-second strides.
• Day 2 (Speed Workout): 10-minute warm-up jog, 6 x 400m intervals at a challenging pace (1-minute recovery jog between each), 10-minute cool-down.
• Day 3 (Recovery Run): 3 miles at an easy pace.
• Day 4 (Rest or Cross-Training): Take a full rest day or engage in low-impact activities like swimming or cycling.
• Day 5 (Tempo Run): 10-minute warm-up, 15-minute tempo run (comfortably hard pace), 10-minute cool-down.
• Day 6 (Long Run): 6 miles at a steady, conversational pace.
• Day 7 (Rest Day): Full recovery to allow muscles to rebuild.

Week 2: Building Endurance

With the foundation set, the second week increases intensity slightly while keeping recovery in check. Expect longer runs and more structured workouts.

• Day 1 (Easy Run + Strides): 5 miles, then end with 4 x 20-second strides.
• Day 2 (Speed Workout): 10-minute warm-up, 5 x 800m intervals at a strong effort (90-second recovery jog), 10-minute cool-down.
• Day 3 (Recovery Run): 3 miles at an easy pace.
• Day 4 (Rest or Cross-Training): Light activities or full rest.
• Day 5 (Tempo Run): 10-minute warm-up, 20-minute tempo run, 10-minute cool-down.
• Day 6 (Long Run): 8 miles at a controlled, steady pace.
• Day 7 (Rest Day): Full recovery.

Week 3: Strength & Stamina

Week 3 pushes endurance further while maintaining balance between effort and recovery.

• Day 1 (Easy Run + Strides): 5 miles with 4 x 30-second strides.
• Day 2 (Speed Workout): 10-minute warm-up, 4 x 1-mile intervals at a strong pace (2-minute recovery jog), 10-minute cool-down.
• Day 3 (Recovery Run): 4 miles at an easy pace.
• Day 4 (Rest or Cross-Training): Optional yoga, swimming, or rest.
• Day 5 (Tempo Run): 10-minute warm-up, 25-minute tempo run, 10-minute cool-down.
• Day 6 (Long Run): 10 miles at a steady effort.
• Day 7 (Rest Day): Full recovery to absorb training benefits.

Week 4: Pushing the Limits

At this stage, your endurance is improving, and your body is adapting to longer distances. This week adds more intensity with extended tempo runs and a longer long run.

• Day 1 (Easy Run + Strides): 5 miles at a relaxed pace, then finish with 4 x 30-second strides.
• Day 2 (Speed Workout): 10-minute warm-up, 5 x 1-mile intervals at a controlled effort (90-second recovery jog), 10-minute cool-down.
• Day 3 (Recovery Run): 4 miles at an easy, conversational pace.
• Day 4 (Rest or Cross-Training): Optional cycling, swimming, or full rest.
• Day 5 (Tempo Run): 10-minute warm-up, 30-minute tempo run (comfortably hard effort), 10-minute cool-down.
• Day 6 (Long Run): 12 miles at a steady effort—hydrate well and focus on pacing.
• Day 7 (Rest Day): Full recovery to let your body absorb the training load.

Week 5: Peak Training

This is one of the toughest weeks of the plan. It pushes your endurance and speed to new levels. Keep recovery days easy and fuel properly.

• Day 1 (Easy Run + Strides): 6 miles then finish with 4 x 30-second strides.
• Day 2 (Speed Workout): 10-minute warm-up, 6 x 1-mile intervals at a strong effort (90-second recovery jog), 10-minute cool-down.
• Day 3 (Recovery Run): 4 miles at an easy effort—keep it relaxed.
• Day 4 (Rest or Cross-Training): Light yoga, swimming, or complete rest.
• Day 5 (Tempo Run): 10-minute warm-up, 35-minute tempo run, 10-minute cool-down.
• Day 6 (Long Run): 14 miles—your longest so far. Focus on maintaining an even pace.
• Day 7 (Rest Day): Full recovery. Listen to your body.

Week 6: Maintain Fitness

The intensity remains high, but the goal is to maintain fitness while managing fatigue.

• Day 1 (Easy Run + Strides): 6 miles at a steady pace. Then end with 4 x 30-second strides.
• Day 2 (Speed Workout): 10-minute warm-up, 5 x 1-mile intervals (90-second recovery jog), 10-minute cool-down.
• Day 3 (Recovery Run): 4 miles at an easy effort.
• Day 4 (Rest or Cross-Training): Low-impact activities or full rest.
• Day 5 (Tempo Run): 10-minute warm-up, 30-minute tempo run, 10-minute cool-down.
• Day 6 (Long Run): 12 miles—focus on maintaining a steady rhythm.
• Day 7 (Rest Day): Full recovery.

Week 7: Sharpening and Race Preparation

With race day approaching, training shifts to sharpening your speed and maintaining endurance. Volume slightly decreases to keep your legs fresh while still reinforcing the race pace.

• Day 1 (Easy Run + Strides): 5 miles at an easy pace with 4 x 30-second strides.
• Day 2 (Speed Workout): 10-minute warm-up, 4 x 1-mile intervals at race pace (90-second recovery jog), 10-minute cool-down.
• Day 3 (Recovery Run): 4 miles at a relaxed effort.
• Day 4 (Rest or Cross-Training): Light mobility work, yoga, or complete rest.
• Day 5 (Tempo Run): 10-minute warm-up, 25-minute tempo run, 10-minute cool-down.
• Day 6 (Long Run): 10 miles—focus on race-day hydration and fueling strategy.
• Day 7 (Rest Day): Full recovery.

Week 8: Taper and Race Readiness

The final week is all about reducing fatigue and ensuring your body is fully prepared for race day. Here is how to taper in this last week: 

• Day 1 (Easy Run + Strides): 4 miles at a comfortable pace, with 3 x 30-second strides.
• Day 2 (Speed Workout): 10-minute warm-up, 3 x 800m at race pace (60-second recovery jog), 10-minute cool-down.
• Day 3 (Recovery Run): 3 miles—light and easy.
• Day 4 (Rest or Cross-Training): Complete rest or gentle stretching.
• Day 5 (Race Pace Run): 3 miles at marathon pace. This is your final key workout.
• Day 6 (Rest Day): Full recovery. Hydrate and get enough sleep.
• Day 7 (Race Day!): You’re ready. Stick to your pacing plan, fuel wisely, and enjoy the run.

Nutrition & Hydration Tips

Half marathon nutrition plays a pivotal role in any training program. It aids your workouts, recovery, and prepares your body for race day. Here’s a detailed breakdown of how to structure your diet during an 8-week training schedule.

Before a Run: Fuel Up for Energy

What you eat before training can determine how well you perform. The goal is to provide steady energy without causing discomfort.

• Eat 2–3 hours before: A meal with complex carbs, lean protein, and healthy fats. Example: Oatmeal with banana and almond butter.
• If short on time: A small snack 30–60 minutes before, like a banana with peanut butter or a granola bar.
• Stay hydrated: Drink 12–16 ounces of water at least an hour before your run.

During a Run: Maintain Energy & Hydration

For shorter runs (under 60 minutes), water is enough. But for longer or intense sessions, you need extra fuel.

• Runs over 60 minutes: Take in 30–60g of carbohydrates per hour from energy gels, chews, or sports drinks.
• Electrolytes matter: Sweat depletes sodium, potassium, and magnesium. Use electrolyte drinks or salt tablets, especially in hot weather.
• Hydration strategy: Sip water every 15–20 minutes, around 4–8 ounces per intake.

After a Run: Recover & Rebuild

Post-run nutrition speeds up recovery, prevents muscle breakdown, and restores energy levels.

• Within 30–60 minutes: Aim for a carb-to-protein ratio of 3:1. Example: A protein smoothie with fruit or whole-grain toast with eggs.
• Rehydrate properly: Replace lost fluids by drinking 16–24 ounces of water for every pound of weight lost during the run.

Common Mistakes to Avoid 

Small mistakes such as rushing the process, ignoring recovery, or neglecting nutrition can set you back. Here are the mistakes to avoid:

1. Running Too Hard, Too Soon

Trying to hit peak effort early only leads to fatigue and injuries. Build endurance gradually and trust the process.

2. Skipping Rest & Recovery

Rest days are when your muscles rebuild. Overtraining leads to burnout, fatigue, and even injury.

3. Ignoring Nutrition & Hydration

Running without proper nutrition won’t get you far. Fuel properly before, during, and after runs. Stay hydrated, especially on long runs and in hot weather.

4. Wearing the Wrong Shoes

Your shoes should fit well and support your stride. Worn-out or improper footwear can cause discomfort and injuries.

5. Neglecting Strength & Mobility Work

Strong muscles support endurance. Incorporate strength training, mobility drills, and stretching to prevent imbalances and improve performance. With this advanced marathon training plan, you’re well on track for a strong race. 

Final Thoughts 

Every great marathon finish begins long before race day. It comes from steady training, smart preparation, and the determination to push through challenges. Over eight weeks, every run, rest day, and adjustment shapes your endurance. Some days will feel easy, others won’t—but each step builds strength and resilience. 

Listen to your body, adjust when needed, and trust the process. And if you’re ready to take the next step, sign up for the OC Marathon 2025. Cross that finish line!