Free Marathon Training Plans with Injury Prevention Exercises - PDF

If you’re looking for a free marathon training plan, our tried and tested training schedules will guide you through the process of preparing to achieve your marathon goals.

Following one of these free marathon training plans will provide you with the structure required in your training to build your running fitness towards successfully achieving your running goals on marathon day.

Unlike many of the marathon training plans available online, these PDFs downloads include not only the running aspects of your training but also the important injury prevention exercises to keep you running pain-free.

You may already know my philosophy on making sure that you don’t neglect the important injury prevention workouts as you increase your running training load ahead of your marathon. These workouts are so important in helping you avoid many of the overuse injuries that make a mess of marathon training for so many runners.

As such, these marathon training plans also include short and effective strength and mobility workouts, to compliment your running.

Feel free to download each of these training schedules, take a look at them, see which suits your needs and goals best…

Good luck!

James

Download Your Free Marathon Training Plan

Beginners Marathon Training Plan

If you’ve just entered your first marathon, this 16-week marathon training plan will guide you through every step of your preparation.

Our beginners’ marathon training plan is written with a focus on building your mileage safely while also building your confidence in being able to run the full 26.2 miles and finish your marathon feeling strong.

Get the Free Training Plan [PDF]

Intermediate marathon programme - 4 runs weekly

Improvers Marathon Training Plan
4 Runs Per Week

This 16-week “improvers” marathon training plan is ideal for anybody who has already run their first marathon, and is now looking to challenge themselves to set a new personal best time over the full 26.2 mile distance.

The focus of this four day per week running schedule is on building your mileage, while also incorporating targeted speed work, and getting you comfortable with your target marathon pace.

Get the Free Training Plan [PDF]

Intermediate marathon programme - 5 runs weekly

Intermediate Marathon Training Plan
5 Runs Per Week

This 16-week intermediate marathon training plan is ideal for any marathon runner looking to challenge themselves to set a new personal best time over the full 26.2 mile distance.

This five day per week running schedule is focused on building your weekly running mileage, while also incorporating targeted speed work, and getting used to maintaining your target marathon race pace.

Get the Free Training Plan [PDF]

What do you get with our training programmes?

I’ve tried to make each of our training schedules more than simply a running schedule to follow. Instead, I’ve tried to cram each of the plans with tips and resources to help you with every step of your marathon training.

Each of these free marathon training plans includes:

  • Pre-requisites to help you know what levels of running fitness you need to achieve before beginning your marathon training block
  • An at-a-glance view of your marathon training plan, for you to print and stick on the wall. Great for motivation and marking completed sessions!
  • Detailed explanations of each running session, and injury prevention workout.
  • Links to videos and further reading to answer many of the common marathon running questions.
  • Nutrition and hydration advice for long runs and marathon day itself.
  • Pacing information to help you run at the correct pace both in training and during your marathon.
  • Access to ongoing support via the “Transform Your Running” group on Facebook.

Here’s an example of the “at a glance” page from the free beginners marathon training plan:

Free Marathon Training Plan