11 Week Marathon Training Schedule

They say that runners are crazy and I am starting to believe it. I ran two marathons in 2024 and am eager to get one on the books for 2025. Admittedly, it has been quite the hunt to find a marathon to run–I narrowed down to the Potomac River Marathon or the Flying Pig Marathon in Ohio. Time will determine which one I do, but in the meantime I am starting a shortened training schedule with only 11 weeks until May 4, 2025.

See below for my rough marathon training plan to finish in 3:25, which would be a 7 minute PR for me and *should* guarantee that I qualify and get a spot in Boston. Last year, I qualified but my time was not fast enough to guarantee entry (I am still chasing this goal!).

11-Week Marathon Training Plan for a 3:25 Finish

For an 11-week marathon training schedule with a 3:25 finish time, it means that I will need to average around a 7:49 pace! My training is going to focus on building endurance and speed work in the shorter time frame. Since there is less time (typically I like 16 weeks to training), I will be a bit more intense in the earlier weeks and allow tapering in the final couple weeks.

General Structure:

Mon: Rest or Cross Train
Tue: Speed/Intervals or Tempo Run
Wed: Easy/Recovery Run
Thu: Tempo/Steady-State Run
Fri: Rest or Cross-training
Sat: Long Run (gradually increasing)
Sun: Easy Recovery Run

Weeks 1-4: Building Endurance and Speed

The first few weeks are a mix of easy running, speed work, and longer runs. The pace will focus on running at goal marathon pace (7:49/mile) and on intervals to improve speed (something I have never done before!!).

Monday: Rest

Tuesday: Run – 4-6 miles at an easy pace (9:00-9:30)

Wednesday: Easy Run – 5-7 miles at 8:30-9:00 pace
Thursday: Tempo Run – 1-2 miles warm-up, 4-6 miles at 7:40-7:50 pace, 1-2 miles cool-down
Friday: Rest or Cross-training
Saturday: Long Run – Start with 10-12 miles, gradually increasing to 14-16 miles, at an easy pace (8:30-9:00)
Sunday: Speedwork – 6 x 800m at 7:10-7:20 pace with 400m recovery jog

Weeks 5-7: Increasing Intensity and Distance

These are the most important weeks, that I am going to focus on ramping up intensity and longer runs with many more miles!

Monday: Rest
Tuesday: Intervals – 8 x 800m at 7:00-7:10 pace with 400m recovery jog
Wednesday: Easy Run – 7-8 miles at 8:30-9:00 pace
Thursday: Tempo Run – 1-2 miles warm-up, 6-7 miles at 7:40-7:50 pace, 1-2 miles cool-down
Friday: Rest or Cross-training
Saturday: Long Run – Start with 14 miles, gradually building to 18-20 miles at an easy pace (8:30-9:00)
Sunday: Easy Run – 5-7 miles at an easy pace

Weeks 8-9: Peak Mileage and Marathon Pace Focus

This training schedule focuses on speed over long distances, which is new for me! I know these are going to be my least favorite weeks as they focus on marathon pace–but they will pay dividends I am sure!! Mind over matter 🙂

Monday: Rest
Tuesday: Speedwork – 6 x 1 mile at 7:00-7:10 pace with 400m recovery jog
Wednesday: Easy Run – 8-9 miles at 8:30-9:00 pace
Thursday: Tempo Run – 1-2 miles warm-up, 8-9 miles at 7:40-7:50 pace, 1-2 miles cool-down
Friday: Rest or Cross-training
Saturday: Long Run – 18-20 miles, incorporating 6-8 miles at your goal marathon pace (7:49 per mile), remainder easy pace
Sunday: Easy Run – 6-8 miles at an easy pace

Week 10: Taper Starts

Tapering is the MOST important part of marathon training, if you don’t taper appropriately you will feel it. My last marathon, sickness made it so I never really tapered and my time suffered from it. I am going to will myself this training season to allow myself to rest and slow down!

Monday: Rest
Tuesday: Intervals – 4-5 x 1 mile at 7:00-7:10 pace with 400m recovery jog
Wednesday: Easy Run – 7-8 miles at 8:30-9:00 pace
Thursday: Tempo Run – 1-2 miles warm-up, 6 miles at marathon pace (7:49 per mile), 1-2 miles cool-down
Friday: Rest or Cross-training
Saturday: Long Run – 14-16 miles, with 6-8 miles at marathon pace (7:49 per mile), remainder easy pace
Sunday: Easy Run – 5-7 miles at easy pace

Week 11: Race Week

LAST week before race week! This week should strongly focus on relaxing and taking it easy, all the hard work has been done and focusing on my mental game is what this week is about 🙂

Monday: Rest
Tuesday: Easy Run – 4-5 miles with strides
Wednesday: Easy Run – 3-4 miles at an easy pace
Thursday: Easy Run – 2-3 miles with a few strides
Friday: Rest
Saturday: Rest
Sunday: Race Day – Flying Pig Marathon! Aim for your 3:25 target pace (7:49 per mile)

Extra things:

Pacing: During tempo and long runs, I am going to incorporate my marathon pace (7:49) this will help my legs get accustomed to this speed!
Nutrition: I am going to try taking gels more often and see how it feels running with fuel. If I choose to do the Potomac River race, this will be a necessity as aid stations will be less apparent.
Cross-training: My 2025 goal was to add strength training/ab work ONE time a week. I know it isn’t much, but I am hopeful that this will allow me to be a stronger runner.
Injury Prevention: I am going to focus on stretching and will see my wonderful neighbor for PT sessions throughout training so I stay healthy and injury free!!

11 Week Marathon Training Schedule