Our 16-week Intermediate Marathon Training Program is built for runners looking to improve performance, build endurance, and tackle 26.2 miles with confidence. It’s designed to keep you healthy, consistent, and strong from start to finish.
Program Highlights
Duration: 16 weeks
Weekly Structure:
4 runs (mix of easy, long, speed, and tempo)
2 strength sessions
1 core & mobility session
2 rest days
Goals:
Gradually build endurance and strength
Train smart to avoid injuries
Develop race-day pacing, fueling, and mindset strategies
Cross the finish line feeling strong and confident
Who This Program Is For
Runners with a solid base of fitness
Looking to tackle a full marathon
Interested in structured mileage, speed work, and recovery
💡 Tip: You don’t need a specific time goal. Whether you want to finish strong or set a personal best, this program works for you!
Full Marathon Notes:
Before starting the Full Marathon program, it’s important to have a solid running base. Make sure you can:
Run 9 miles comfortably at an easy pace
Run 4 days per week
Accumulate 20–25 miles per week for the past 4–6 weeks
If you meet these prerequisites, you’re ready to start! If not, spend 4–6 weeks building your base with our Commit 5K, Commit Half Marathon, or Commit Performance program so you’re fully prepared — marathon training is a major commitment, and planning ahead sets you up for success.
What’s Included
Along with your workouts, the program comes with a full guide covering:
Weekly mileage and schedule
Explanation of run workout types
Pacing tools and strategies
Strength plan overview
Pre- and post-race readiness and recovery strategies
Fueling and hydration guidance
Race day checklist
Planning Your Start
Your race day is the final workout of Week 16. Count back 16 weeks to find your ideal start date.
If your race is further away, you can maintain fitness with other Moves App hybrid training programs until it’s time to start the full plan.
Less Than 16 Weeks Until Race Day?
This program is written with a full 16-week build in mind, so starting later than that just means a bit more flexibility in your mindset and expectations.
Experienced runners can jump in around Week 4. Keep an eye out for signs of overtraining — pain, elevated resting heart rate, and similar red flags — and be ready to back off certain runs if they show up.
Newer or first-time marathoners should start at Week 1. Race day may be a bit of a stretch, but it's still doable — it just may not go quite as smoothly as if you'd had the full 16 weeks.
Handling Setbacks
Minor aches happen — pause and assess early. Don’t push through sharp or persistent pain.
One missed run won’t derail your progress, but listen to your body and adjust when needed.
After your marathon, allow at least 1–3 rest days before resuming activity. Ease into easy running after 4–7 days.
If you have any questions or need assistance, our Support Team is here to help. Contact us anytime at support@movesapp.com — we’re dedicated to making sure you have the best experience possible!