📝 How to Pick the Right Fall Marathon Training Plan for You

Google “marathon training plan” and you’ll find a thousand options: 16-week plans, beginner plans, sub-4-hour plans, plans that say “run less,” and others that say “run more.”The truth? There’s no one-size-fits-all when it comes to marathon training.

Start With One Simple Question:

What does your life look like right now?

Before diving into paces or weekly mileage, ask yourself:

• Do I have time for 4–5 runs per week?
• Can I realistically dedicate 1–3 hours every weekend for long runs?
• Am I juggling work, travel, recovery, or kids?
• Do I thrive on structure or need flexibility?

Your plan needs to fit into your life. Not take over it.

Be Honest About Your Experience Level

Here’s something most training guides won’t tell you:
Ideally, every aspiring marathoner should have been running recreationally for at least a year before beginning a marathon program.

Trying to go from zero to 26.2 too quickly is a recipe for burnout or injury. So if this is your first marathon (or first race in a while), take it slow and follow these golden rules:

⚡️ 5 Non-Negotiables for Marathon Training

1. BUILD A BASE MILEAGE
Before even thinking about training plans, you should already be running 20–30 miles per week consistently. Start small, run 5Ks and 10Ks first. Build the habit, then the mileage.

2. SPEED WORK
Add in weekly intervals or tempo runs. These improve your cardiovascular capacity and help with pacing later on.

3. LONG RUNS
This is key. One day a week, go long, gradually increasing your distance. Your body (and mind!) need to adapt to time on your feet.

4. REST + RECOVERY
You’re not slacking by taking a day off. You’re getting stronger. Make sure to have at least one rest day per week.

5. STRENGTH TRAINING
Twice a week minimum. Focus on glutes, core, and mobility. This prevents overuse injuries and makes you a more durable runner.

Choosing the Right Type of Plan

🟣 Time-Based vs. Mileage-Based Plans

• Time-based: Focuses on duration and effort. Great for runners prone to injury or returning after time off.
• Mileage-based: Emphasizes miles per week. Better for experienced runners aiming for pace-specific goals.

🟢 12, 16, or 20 Weeks?

• 12 weeks: If you’re already in race shape.
• 16 weeks: The classic. It gives you time to ramp up.
• 20 weeks: Ideal if you’re coming off injury or need a slower build.

🔵 Pre-Built Plans vs. Custom Coaching

• Pre-built: Good for self-motivated runners on a budget.

Coaching: Best for those needing accountability, injury adaptations, or a personalized touch.

The Bottom Line

After years of trying different plans from free PDFs to expensive coaching, I’ve learned this:

The best plan is the one you can actually stick to.Not the most intense. Not the one your friend used to BQ.
The one that meets you where you are physically, mentally, and logistically.

Let’s Talk Plans

💬 Are you following a training plan for your fall marathon?Let’s keep the convo going over on Instagram. I’m sharing training tips, strength routines, and my own slower-paced journey back after surgery. Whether you’re racing or resting, you’re still part of this crew.