The plan includes all the elements of a successful marathon training program: long runs, tempo runs, fartleks, and a few speed workouts (Learn more about each type of workout and how they fit into your marathon training program in our Common Sense Coach video series).

We’ve designed an 8-week marathon training plan ( download) aimed at getting you to the finish line with more aerobic fitness, strength, and speed than you have now. We’d normally suggest a 12- to 14-week plan for optimal marathon training, but if you don’t have that much time you can still improve your situation in the next two months. Yes, of course, assuming you’ve been active and running a bit since the fall. Is there still time to get in decent enough shape to finish it?

Or maybe a friend just told you they’re going to run a marathon-and you should join them. Now you’re shocked to realize how close it is. It’s mid-winter and you haven’t really started training for the spring marathon you signed up for yet.

Download pace for 5 hour marathon