A good marathon training plan has a few important parts. These parts help get you ready both physically and mentally for the big race. Let’s break it down into simple steps:

1. Length of the Training Plan

Most marathon training plans last 16 to 20 weeks. This gives your body enough time to get used to the training. A longer plan helps reduce the chance of getting hurt by slowly increasing how much you run.

2. Weekly Mileage

Every week, you will gradually run more. Here’s a simple way to think about it:

• Starting mileage: Begin with a weekly base that feels comfortable (like 15-20 miles).
• Increase each week: Add about 10% more mileage each week. For example, if you run 20 miles in the first week, try for 22 miles the next week.
• Peak mileage: Plan to reach a peak of about 40-50 miles a week just before you start to reduce your distance.

3. Long Runs

Make sure to include one long run each week. Gradually run farther to build your strength. For example, you might start with a 10-mile run in week one and work up to a 20-mile run in the later weeks.

4. Speed Work

Try to include speed sessions to help you run faster. Here are a couple of common workouts:

• Interval training: Run short, fast sections (like 400 meters) followed by some rest.
• Tempo runs: Run at a challenging pace for about 20-30 minutes.

5. Taper Time

In the last 2-3 weeks before the race, cut back on how far you run. This taper time helps your legs feel fresh and ready for the marathon.

By following these parts, you can create a strong training schedule that gets you ready for the marathon. So put on those running shoes and enjoy getting ready for the race!