14 Week Marathon Training Plan: “Improve” Your Running! 2024

Are you looking for a 14 week marathon training plan? Then you are exactly right with us! Here you will get a 14 week marathon training plan, tips on nutrition and also how you can protect yourself from injuries.

Here we go, have fun reading!

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14 Week Training Plan: The Journey Begins

First of all, let me say straight away: Our 14 week marathon training plan can help you reach your goals. In this section, we’ll provide an overview of what you can expect from a 14 week training plan, and how it can help you prepare for race day.

The goal of a 14 week marathon training plan is to gradually increase your mileage and build up your endurance, so that you can complete a full marathon (26.2 miles) at the end of the 14 weeks.

Our 14 week marathon training plan includes not only running units but also cross/strength training days.
In this way, we also increase your whole-body fitness and reduce the risk of injury.

You have to remember that when you run, a multiple of your body weight affects your joints. So strengthened muscles will help you.

And now I wish you much success in your training with our 14 week marathon training plan! Always keep your runfitjourney moving!

Here is the first part of our 14 week marathon training plan

14 week marathon training plan part1

And here I have the second part of our 14 week marathon training plan for you

14 week marathon training plan part2

14 Week Marathon Training Plan: 4 Phases

14 week marathon training plan - week overview

Nutrition During Training

14 week marathon training plan man running

As we continue with our 14 week marathon training plan, it’s crucial to pay attention to our nutrition during training. Proper nutrition is essential to fuel our bodies and sustain energy levels throughout the long runs and recovery periods.

Here I have a Nutrition During Training Note List for you🍏🥤🏃‍♂️

  1. Carbohydrates for Fuel:
    • Aim for 3-5 grams per pound of body weight daily.
    • Choose complex carbs like whole grains, fruits, and vegetables.
  2. Protein for Recovery:
    • Consume 0.5-0.7 grams per pound of body weight daily.
    • Opt for lean meats, eggs, dairy, and plant-based sources.
  3. Healthy Fats for Overall Health:
    • Include omega-3 fatty acids from fish, nuts, and seeds.
    • Support inflammation reduction and overall well-being.
  4. Carb Intake During Long Runs:
    • Experiment with gels, chews, or sports drinks.
    • Aim for 30-60 grams of carbs per hour during exercise.
  5. Stay Hydrated:
    • Consume at least 8-10 glasses of water daily.
    • Increase intake during exercise.
  6. Electrolyte Balance:

By paying attention to our nutrition during training, we can support our bodies and ensure we have the energy needed to complete our 14 week marathon training plan successfully.

7 Tips about Injury Prevention and Recovery

14 week marathon training plan: marathon run
IG: berlinmarathon

This is also an important part of our 14 week marathon training plan. It’s all of no use to us if we end up with injuries and probably won’t be able to take part in the marathon at all.

I used to have the experience myself that if you want too much too quickly, your body says “That’s enough”!

  1. Incorporate Strength Training 🏋️‍♂️
  2. Use Foam Rolling and Stretching 🙆‍♂️
  3. Listen to Your Body 👂
  4. Address Injuries Promptly 🚑
  5. Balance Training Intensity ⚖️
  6. Hydrate and Maintain Nutrition 💧
  7. What to wear for a marathon 👟

1. Incorporate Strength Training 🏋️‍♂️:

Focus on exercises like squats, lunges, and planks to build strength in your legs, core, and upper body.

2. Use Foam Rolling and Stretching 🙆‍♂️:

Perform foam rolling and stretching before and after each run to prevent muscle soreness and tightness.

3. Listen to Your Body 👂:

Take rest days when needed. Finding a balance between pushing yourself and allowing your body to recover is crucial.

4. Address Injuries Promptly 🚑:

If you experience an injury, address it promptly and seek medical attention if necessary. Running through pain can worsen the injury and prolong recovery time. Believe me, you don’t want that!

5. Balance Training Intensity ⚖️:

Avoid overtraining, as it can lead to burnout and increase the risk of injury. Find a sustainable balance in your training intensity.

6. Hydrate and Maintain Nutrition 💧:

Proper hydration and nutrition support overall health and recovery. Ensure you’re getting enough fluids and essential nutrients.

7. What to wear for a marathon 👟

invest in good quality, well-fitting running shoes that cater to your specific foot shape and running style.

Race Day Strategy: Our Checklist

14 week marathon training plan: marathon winner
IG: berlinmarathon

Crafting an effective race day strategy is key for a successful marathon. Consider these insights:

  1. 🏃‍♂️ Smart Pacing: Initiate with a comfortable pace, avoiding the temptation to start too fast.
  2. 🥦 Nutrition and Hydration: Stick to the well-practiced fueling and hydration plan for sustained energy.
  3. 🧠 Mind Game: Foster a positive mindset, break the race into smaller segments for a more manageable mental challenge.
  4. 🌟 Embrace the Journey: Immerse yourself in the race atmosphere, relishing the sights and sounds along the marathon route.
  5. 💪 Self-Confidence: Believe in your capabilities and the efforts you’ve invested in your 14 week marathon training plan.
  6. 🔄 Adaptability: Be ready to adjust the strategy based on how you feel on race day.
  7. 🤝 Social Support: Connect with fellow runners, share encouragement, and draw energy from the collective spirit.

Post-Marathon Recovery

Congratulations on completing your marathon! 🎉 Now, prioritize recovery to heal effectively and prevent injuries. Choose between active recovery or rest and rebuild based on your body’s needs.

Types of RecoveryDescription
Active Recovery– Low-intensity exercise like walking, cycling, or swimming.
– Increases blood flow to muscles, reducing soreness.
– Focus on gentle movements to loosen up and aid recovery.
Rest and Rebuild– Involves taking time off from exercise post-marathon.
– Allows muscles to heal and repair from the demands of the race.
– Rest doesn’t mean complete inactivity; light activities like stretching or yoga can aid recovery.

Our Option on the 14 Week Marathon Training Plan

In my personal opinion, the 14 week marathon plan is particularly suitable for experienced runners. I think you should be able to run 6-8 miles before starting this plan and consider the following factors:

If this is not the case, look for a training plan with a longer period of time such as: the 24 week marathon training plan.

The 14 week marathon training plan will quickly begin to increase your weekly mileage. I think we have put together a great plan that covers everything. We train long runs, interval runs, hill runs and train at different paces. Exactly what we want to complete the marathon at the end.

So what are you waiting for? Start your unforgettable runfit journey with our 14 week marathon training plan!

FAQ

What is a 14 week marathon training plan?

It is a training program designed to prepare runners for a marathon in 14 weeks. 

What are the key components of a 14 week marathon training plan?

It typically includes running, cross-training, and rest days. 

How should I adjust my 14 week marathon training plan if I miss a workout?

Depending on the missed workout, you may need to adjust your schedule to make up for lost time or adjust your training plan to ensure you are still on track to meet your goals.

Have you tried taking a 14 week marathon training plan? I would love to hear your experience in the comments. I’m sure you also like reading about how to qualify for NYC marathon or the fact how many steps in a marathon.

Sebastian Gradl 26.09.2023
Sebastian Gradl

Nice to meet you, I´m Sebastian Gradl!

I write the articles on runfitjourney.com.

I hope I can awaken your passion for running too and would be happy to take you on the runfitjourney!

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