Preparing for a marathon: a cautious 16-week overview

A 16-week outline for runners who already have a consistent base, with gradual long runs, easy mileage, practice fueling and a taper.

Adapted from a guide first written for Quebec readers: passages specific to Quebec were removed. Rules in your province may differ.

A marathon plan should not be a new runner’s first training block. Before starting, build a consistent running habit over several months and be comfortable with regular easy runs. If you have a chronic condition, pain, a recent injury or a long period of inactivity, discuss training with a qualified health professional.

Four broad phases

Weeks 1–4: establish a manageable weekly frequency and easy effort.
Weeks 5–8: increase the long run gradually, allowing recovery weeks.
Weeks 9–12: add race-specific practice, such as short blocks at a controlled marathon effort.
Weeks 13–16: complete the hardest specific work, then reduce volume before race day.

Build a week around recovery

A recreational runner might use one long run, one moderate quality session, several easy runs and at least one rest or very light day. Keep most running easy enough to speak in full sentences. The exact number of days and distances should fit your current training—not an online template.

Practice what you will use

Test breakfast, fluids, clothing, shoes and any gels or sports drink during long runs. Do not introduce a new product on race day. Stop for sharp or worsening pain, illness, dizziness or unusual shortness of breath, and seek appropriate medical advice.

Sources and limits

This is general training information, not an individualized plan or medical assessment. Adapt workload to your history and seek qualified medical or coaching advice when needed.

General information based on federal and national rules; provincial rules may differ. Confirm with the official body before acting.