MARATHON PLAN
THE BASICS: This marathon plan is designed for injury-free runners with four or more relatively clear months of
training who are ready to check 26.2 off their bucket list.
THE PREREQS: Before stepping up to this plan, mother runners should have logged at least 9 but preferably 12
months of week-in, week-out running, along with some experience toeing the starting line of a race or two. Finishing
a half-marathon isn’t a firm prereq, but it’s definitely helpful. At a minimum, you should be able to currently run
eight miles comfortably and have no major injuries.
BIGGEST WEEK OF TRAINING: 34-40 miles
LONGEST LONG RUN DISTANCES: One 16-18 miler, one 18-20 miler, one straight-up 20 miler.
PLAN OVERVIEW: We’re not gonna lie: Training for a marathon is a big deal, but this plan makes the path seem
manageable. (Sorta like bagged salads make veggies at dinner doable.) Training to cover 26.2 miles requires
consistency and commitment, especially on the weekly long runs. On this plan, you’ll do six runs that are 15 or more
miles long, which will hone your mental toughness as surely as it does your calf muscles. But don’t fear: This
Challenge supports and guides you every step. Over 18 weeks, you’ll have plenty of time to build, adapt, and be
prepped to finish a marathon with heart-pumping pride.
STRENGTH TRAINING: When you’re training for a marathon, we realize your time is super precious. But we also
know that getting injured sucks royally—and that a few minutes of strength training will make a huge difference in
helping your body go the distance. In this plan, we’re introducing two ways to sneak in more strength training: a fun
circuit run once a week and SSSC’s: Super Short Strength Circuits, which we’ll demonstrate on video. By Super
Short, we mean < 5 minutes for the whole circuit; we’ll ask you to do SSSC’s three times weekly.
QUICK NOTE ON TOTAL WEEKLY MILEAGE: They’re estimates. Each circuit run is calculated at 3.5 miles,
and the hill/interval runs at a 10 min/mile pace. No big deal if you don’t cover—or go farther than—3.5 miles during
the circuit runs, and if your pace during hill repeats or intervals is not 10 min/mile. Translation: if the week reads
28.5-37 miles, and at the end of your long run, your week’s total is at 27.9, please do not go an extra .6 to get to 28.5
miles.
[Training plan is designed by Christine Hinton, a Maryland-based running coach; SSSCs are designed by Mary-Katherine Fleming, a
Denver-based running coach, and Alex Lanton, a Denver-based physical therapist.]
QUICK KEY
♥ = Bail if necessary.
I = Intervals
T = Tempo
★ = Bailing is not an option. Italics = optional
TWM = Total Weekly Mileage
CD = Cooldown
LR = Long Run
WU = Warm Up
E = Easy
NS = Negative Splits
XT = Crosstrain
H = Hills
RP = Race Pace
Z = Zone
component of a run
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
1
E: 3 miles
+ 2-4
strides1
E: 4 miles2
+
Super Short
Strength
Circuit 1
(SSSC 1)3
Rest; or XT4
★
Rest; or XT
LR7: 8 miles
+
SSSC 1
Rest8
18.5-20.5
miles
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
★
Rest; or XT
+
SSSC 1
NS :6 miles
(3, 3)
E: 3-4 miles
+
SSSC 1
LR: 10 miles,
5-10 min.
strong finish13
Rest
23-27.5
miles
WEEK
2
9
5
1-2 mile
WU; T: 1.5
miles; 1-2
mile CD6
+
SSSC 1
12
♥
Circuit
Run 110
+
SSSC 1
4 miles
mid-2 at
RP11
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
3
Fun
workout14
+
SSSC 2
E: 4-5
miles
Rest; or XT
+
SSSC 2
1 mile WU;
RP: 1 mile;
T: 2 miles;
RP: 1 mile;
1 mile CD15
♥
E: 3-4 miles
+
SSSC 2
★
Rest
20-27
miles
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
4
Circuit
Run 217
+
SSSC 2
★
Rest; or XT
+
SSSC 2
NS: 6 miles
(2, 2, 2)
♥
E: 3 miles
+
SSSC 2
LR: 6-8 miles
Rest
20.5-25.5
miles
FRIDAY
SATURDAY
SUNDAY
TWM
♥
E: 3 miles
+
SSSC 3
★
Rest
23.5-28.5
miles
5 miles;
mid 3 at RP
LR: 11-12
miles, mid 3-5
at RP16
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
5
Fun
workout
+
SSSC 3
E: 6 miles
Rest; or XT
+
SSSC 3
1 mile WU;
T: 2 x 1.5
mile w/ .5
mile
recovery; 1
mile CD18
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
6
♥
Circuit
Run 319
+
SSSC 3
★
Rest; or XT
+
SSSC 3
E: 6 miles
Rest; or XT
+
SSSC 3
LR: 13-15
miles, last 3-5
at RP
Rest
24-31.5
miles
5-7 miles
NS (2-3, 23, 1)
LR: 12-14
miles, 10-15
min. strong
finish
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
7
Circuit
Run 1
+
SSSC 4
E: 6-7
miles
Rest; or XT
+
SSSC 4
1 mile WU;
RP: 2 mile; T:
2 miles; ½ -1
mile CD
♥
E: 3 miles
+
SSSC 4
★
Rest
29-35.5
miles
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
8
E: 3 miles
+
SSSC 4
E: 7-8
miles
Rest; or XT
+
SSSC 4
★
15-20 min.
WU; H: 15-20
min. as 45-60
sec. climb in
Z4-5 with
recovery jog
down; 15-20
min. CD20
♥
E: 3 miles
+
SSSC 4
LR: 8-10
miles
Rest
22.5-30
miles
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
9
♥
Circuit
Run 2
+
SSSC 5
E: 6 miles
Rest; or XT
+
SSSC 5
1 mile WU;
T: 3-4 x 1
mile w/ .25
recovery; 1
mile CD
E: 3-4 miles
+
SSSC 5
★
Rest
29.5-37.25
miles
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
10
♥
Circuit
Run 3
+
SSSC 5
NS: 8 miles
(4, 4)
Rest; or XT
+
SSSC 5
15-20 min.
WU; I: 1, 2,
3, 2, 1 min. in
Z4-5 w/ 2
min.
recovery; 1520 min. CD21
E: 3 miles,
or rest
+
SSSC 5
★
Rest
28.5-37
miles
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
11
♥
Circuit
Run 1
+
SSSC 6
E: 6-7
miles
Rest; or XT
+
SSSC 6
★
Rest; or XT
+
SSSC 6
LR: 8-10
Rest
19-27.5
miles
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
12
♥
Circuit
Run 2
+
SSSC 6
6-8 miles:
mid 4 at RP
Rest; or XT
+
SSSC 6
NS: 6 miles
(3, 3)
E: 3-4 miles
or Rest
+
SSSC 6
★
Rest
30-40.5
miles
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
13
E: 3 miles
+
SSSC 7
Fun
workout
Rest; or XT
+
SSSC 7
★
♥
E: 3-4 miles
+
SSSC 7
LR: 6-8 miles
Rest
14-22
miles
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
14
♥
Circuit
Run 3
+
SSSC 7
NS: 7-9
miles (3-4,
3-4, 1)
Rest; or XT
+
SSSC 7
E: 4-5 miles
E: 3 miles
+
SSSC 7
★
Rest
34-40.5
miles
1 mile WU;
RP: 1-2
miles;
T: 3 miles;
1 mile CD
1 mile WU;
RP: 1-2
miles;
T: 3-4 miles;
1 mile CD
LR: 14-16
miles, mid 4-5
at RP
LR: 15-17
miles
LR: 16-18
miles
last 6-8 at RP
LR: 18-20
miles
LR: 20 miles
mid 6-10 at
RP
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
15
♥
E: 3 miles
+
SSSC 8
Fun
workout
Rest; or XT
+
SSSC 8
1 mile WU;
RP: 1 miles;
T: 4-5 miles;
1 mile CD
Rest; or XT
+
SSSC 8
★
Rest
16-25
miles
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TWM
16
♥
E: 3 miles
+
6-8
strides
+
SSSC 8
NS: 4 miles
(2,2)
Rest; or XT
+
SSSC 8
15-20 min.
WU; I: 6-8 x
1 min. Z4-5
w/ 2 min.
recovery; 1520 min. CD
E: 3-5 miles
+
SSSC 8
★
Rest
19.5-30
miles
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
17
♥
E: 3 miles
+
SSSC:
DC22
★
Rest; or XT
+
SSSC: DC
E: 4 miles
E: 3-4 miles
+
SSSC: DC
1 mile WU;
T: 1-2
miles; 1
mile CD
LR: 10-14
miles, 5-10
min. strong
finish
LR: 8 -12
miles, last 3-4
at RP
SATURDAY
LR 6-8 miles
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
18
E: 3 miles
+ 4-6
strides
4 miles:
mid 1-2 at
RP
Rest; or XT
E: 2 miles, or
rest
E: 2 miles,
or rest
★
26.2!23
SUNDAY
TWM
Rest
16-23
miles
SUNDAY
#BAMR! 24
TWM
33.2-37.2
miles
MARATHON PLAN
the part where we explain the footnotes
→1
What it says: E: 3 miles + 2-4 strides
What you do: A 3-mile cruise-it run followed by four short bursts of speed.
More details: Strides 101: Find a stretch of flat ground, either road or grass. Accelerate for about 100 meters or 30
seconds, then recover (slow down, but keep moving; walking is fine) for about the same amount of time. Each 100
meter sprint = one stride.
→2
What it says: E: 4 miles
What you do: Same as above, minus the speed-burners at the end.
→3
What it says: Super Short Strength Circuit 1 (SSSC 1)
What you do: A four-ish minute video that can be found under “Strength Training Videos” on trainlikeamother.club.
We will also have captions for you if you want to print them out. There are four moves; you do each one for one
minute, concentrating on form, not the number of reps you do. Transition quickly from one to the next, so you’re done
with your circuit in less than five minutes. You can do SSSC’s after a run, when you get out of bed in the morning,
while you’re watching Modern Family—it doesn’t matter. All that matters is that you do them three times a week.
You’ll do the same SSSC’s for two weeks, then move onto the next round.
→4
What it says: Rest; or XT
What you do: Take a day off (well, from exercise anyway); or crosstrain.
More details: Following a marathon training plan is a major commitment that can sometimes make even the most
dedicated runner feel a bit handcuffed. Unlock the cuffs, if need be.
→5
What it says: ★
What you do: Hire a babysitter, borrow a running stroller, or cue up "Frozen." In other words, do whatever it takes to
ensure you get this workout done.
More details: Long runs are the linchpin of marathon training and sit at the pinnacle of the priority list. There's no
easy way to accomplish this other than by putting time on your legs. Second on the priority list are tempo and racepace runs.
→6
What it says: 1-2 mile WU; T: 1.5 miles; 1-2 mile CD
What you do: Run at an easy pace for a mile or two, crank out a fast mile and a half (tempo pace is about 75-85% of
your max output: See page 213 of Train Like a Mother or use a pace calculator to figure out yours), then head home at
a comfortable pace.
More details: Maintaining tempo pace requires concentration and motivation. SBS finds fast-beat music crucial in
revving her up, so Sia and Usher are often her tempo-run companions. (Well, their songs are at least...)
→7
What it says: LR: 8 miles
What you do: Run 8 miles at a cool, calm, collected pace.
→8
What it says: Rest
What you do: Lounge as much as you can. Don't use the extra time to pick up an extra shift or help a friend move.
But you can make up for a missed SSSC this week today—and you can (read: should) also definitely foam roll to get
ready for another week.
→9
What it says: ♥
What you do: Rest if your body is telling you it needs a break.
More details: Easy runs and crosstraining days are the best to bail on, but with distance training, you can't always
plan an off day. "Listening to your body" takes on new meaning. There may be some days where skipping the
prescribed workout is the best thing to do. Don't feel bad, and do not try to make up any missed runs. (We can't stress
this enough!) Just pick up where you are on the schedule.
→10
What it says: Circuit Run 1
What you do: Warm-up for 5-10 minutes at an easy pace. Then stop and do one exercise for one minute. Run again
for five minutes, do another exercise for one minute. Repeat pattern until you’ve done all four exercises. Cool down
with a 5-10 minute run.
More details: Exercises for Circuit Run 1: Pushup (use a bench or wall or rest on your knees to modify); squat; arm
circles (arms extended straight from shoulder; make small circles forward for 30 seconds, backwards for 30); plank
(again, use bench, wall, or knees to modify). Finish up with SSSC 1 and you’re good for the day!
→11
What it says: 4 miles, mid-2 at RP [race pace]
What you do: Run four miles with possibly running the middle two miles at the speed you're aiming to maintain in
the big 26.2. If you’re a first-time marathoner or have a goal of simply finishing with a smile on your face, run all of
miles at your regular, not revved-up, pace. If you’ve already completed 26.2 at least once and have your eye on a
specific finishing time, crank your legs up to race pace for two miles.
→12
What it says: NS: 6 miles (3, 3)
What you do: Run six miles total, with the second three miles faster than the first three.
More details: Negative splits don't require sprinting, just getting progressively faster. These types of runs are
excellent race prep: In a perfect world (alas, a planet with a small population), you'd run the second half of your
marathon faster than the first 13.1.
→13
What it says: LR: 10 miles, 5-10 min. strong finish
What you do: Run ten miles, upping your speed in the last five to ten minutes.
More details: No need to sprint, just step on the gas slightly. When you intentionally finish a run strong, it helps in
the pursuit of that elusive negative-split race (see above). Please note: If you are a first-time marathoner, the strong
finishes—and anything else in italics on the long runs—are just a bonus. Getting through the miles is your first
priority: if you can pick it up, great.
→14
What it says: Fun workout
What you do: Kick up your heels at the pool, playground, or park. (No running allowed, unless it’s on a soccer
field!)
→15
What it says: 1 mile WU; RP: 1 mile; T: 2 miles; RP: 1 mile; 1 mile CD
What you do: 1 mile warm-up. Then, head into one mile of your ideal marathon race pace. Then head into a tempo
run for two miles. If you’re feeling spry—and have ambitious marathon goals—do one more mile at race pace. (Note:
this last race pace mile is optional.) Cool down with an easy, easy mile.
More details: Race pace should be determined using a pace calculator and a recent race result (read: not your pre-3babies half-marathon time you clocked in 2002).
→16
What it says: LR: 11-12 miles, mid 3-5 at RP.
What you do: A long run of 11-12 miles. If this isn’t your first shot at 26.2, add in 3-5 miles at race pace somewhere
in the middle of the run. Give yourself at least two miles of long run pace at the end.
→17
What it says: Circuit Run 2
What you do: Warm-up for 5-10 minutes at an easy pace. Then stop and do one exercise for one minute. Run again
for five minutes, do another exercise for one minute. Repeat pattern until you’ve done all four exercises. Cool down
with a 5-10 minute run.
More details: Exercises for Circuit Run 2: Push-ups; walking lunges (keep your spine straight and gaze forward);
jump rope (just pretend you have one); plank. After your cool down, do SSSC 2 and abracadabra: serious strength
training done!
→18
What it says: 1 mile WU; T: 2 x 1.5 mile w/ .5 mile recovery; 1 mile CD
What you do: 1 mile warm-up. Then, instead of a straight tempo run, you’re going to do 2 intervals of 1.5 miles at
tempo with a .5 mile recovery. So after your first tempo effort, step off the gas. If you need to walk for a bit, go
ahead, then bring it back to a slow jog. Then back to tempo for 1.5 miles. Cool down for 1 easy mile.
More details: Sometimes the first interval is harder than the second. Truly.
→19
What it says: Circuit Run 3
What you do: Warm-up for 5-10 minutes at an easy pace. Then stop and do one exercise for one minute. Run again
for five minutes, do another exercise for one minute. Repeat pattern until you’ve done all four exercises. Cool down
with a 5-10 minute run.
More details: Exercises for Circuit Run 2: Push-ups; squat with side leg lift (as you stand out of your squat, lift one
leg to the side; set it back down as you lower. Lift right leg for 30 seconds, left leg for 30 seconds); arm circles; jump
rope. Chase your cool down with SSSC 3.
→20
What it says: 15-20 min. WU; H: 15-20 minutes as 45-60 sec. hills in Z4-5 w/recovery jog down; 15-20 min. CD
What you do: Run an easy pace, arriving at a hill (or incline on a treadmill) after 15-20 minutes. Dash up the incline
for 45-60 seconds in Zone 4 to 5 (about 90-100% max effort), followed by a slow recovery jog back down. Continue
to attack the hill and recover for 15-20 minutes , then cool down on flat-ish ground for 15-20 minutes.
More details: Intervals + hills = strong, eat-marathons-for-breakfast legs.
→21
What it says: 15-20 min. WU; I: 1, 2, 3, 2, 1 minutes in Z4-5 with 2 min. recovery; 15-20 minute CD.
What you do: Start out at an easy pace for 10-15 minutes. Then run for 1 minute in Zone 4 to 5 (about 90-100% max
effort). Slow down for two minutes to recover, then hit it again for another two minutes. Then recover for two
minutes. Then move onto three minutes in Zone 4 to 5. Recover for two minutes, hard for two, easy for two, hard for
one (it’ll feel so good! You’re almost done!). Wrap up your workout with 15-20 minutes of easy running, a.k.a. the
cooldown. (Definitely take the full 10 minutes: your body will thank you.)
→22
What it says: SSSC DC
What you do: DC: Dealer’s Choice. Pick four exercises you’ve liked the most from the SSSCs, and do them this
week. (Don’t say we never gave you nothing…)
→23
What it says: 26.2
What you do: This is it, the big kahuna! Make us proud, mother runner, and show us what you're made of.
More details: Based on your long runs, you should have a rough estimate of what sort of pace you can hold for the
marathon. It’s smart to have a general time goal for your first marathon, but still keeping in mind that finishing the
thing is the main goal. Start slower than you think, maintain during the middle miles, and do what you have to do,
minus jumping on your kid’s back for a ride, near the end to make it across the line. As you reel in the last .2, tears in
your eyes are optional, but pride is not.
→24
What it says: BAMR!
What you do: Celebrate your Badass Mother Runner self! We want pictures, race reports, and, most importantly, for
you to take some significant recovery time.