MTA Training Plans
have been used by thousands of runners to achieve success in the marathon. Whether you are running your first marathon or hoping to set a PR you’ve come to the right place. Each plan has been design by running Coach Angie Spencer who specializes in injury prevention and running multiple marathons.
Like the foundation of a building, a solid running base is the only way to end up with a great product (crossing the finish line). A good training plan should have a gradual increase in your weekly long run distance. This long run is the key to your marathon training, as you develop the ability to complete these runs without over-stressing your body.
The MTA plans progressively build on the long run by 1-2 miles each week and cap off at 20 miles. You don’t need to run as far as the marathon distance during training. It takes too long to recover from 24 or 25 mile training runs. Our plans include step down weeks where you will back off the mileage building to give your body a break.
Some training plans call for 6 days of running but, unless you’re an elite runner, this puts way too much training stress on your joints and muscles. Running too much, too hard, or trying to do too much in a short period of time for your fitness level will lead to injury and burnout.
At MTA we don’t want you to be a “one shot wonder.” If you take care of your body it will perform well for you over many decades. Our training plans will have you running 3-5 days per week depending on your time goal. This will allow your body time to recovery between running days and balance muscle groups through focused cross-training.
Training for a marathon requires lots of running. But other exercises need to be incorporated into your training regimen to ensure that you cross the finish line strong and healthy. Too many runners put all their focus on running and neglect other valuable training techniques.
Everyone has a mileage threshold that their body can handle. If they go over this level they start to have an increase in injuries and may get burnt out. To combat these problems almost every reputable running expert recommends focused cross-training. Our training plans assign focused cross-training days and recommend the activities to minimize injuries and maximize core strength.
Rest may be one of the most overlooked components to a good marathon training plan. The simple fact is that you won’t get stronger or be adequately prepared for your race without rest days. Rest days help prevent overuse injuries, restore glycogen stores, prevent mental burnout, build strength, and reduce fatigue.
Our plans include one rest day per week plus a strategic rest period before race day.
“Tapering” was a term coined in 1947 by two coaches of the Australian Olympic Swim Team. Coach Forbes Carlile and physiology professor Frank Cotton found that their athletes performed better when their training was eased up three weeks before the race. Many years later it was found that the same holds true for distance runners.
During your marathon training the body may have been depleted of its enzyme, glycogen, and hormonal stores. Our plans will have you on a tapering protocol to replenish these reserves and encourage the repairing of muscle tissue to give that natural resilience back.
20 week plan designed to get the beginner through the marathon strong and injury free. You should have a running base built up in which you’ve been running 3-5 miles per session at least 3 days per week for 6-12 months. You should be able to comfortably run 5 miles without stopping. (Includes: Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and Getting Started MP3)
16 weeks plan designed with the intermediate in mind. You should have run at least one previous marathon, be currently running 20-25 miles per week, and be able to comfortably run 8 miles. If you do not fit this criteria, consider using the beginner marathon schedule. (Includes: Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and Getting Started MP3)
Target Finishing Time
The following plans are for runners who want to set a personal best time at their next marathon. Before you start this schedule you should have a solid running base of running 3-5 miles at a time at least 3 times per week for 6-12 months. It is beneficial to have run a marathon previously.
6:45 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
6:40 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
6:35 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
6:30 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
6:25 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
6:20 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
6:15 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
6:10 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
6:05 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
6:00 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
5:55 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
5:50 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
5:45 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
5:40 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
5:35 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
5:30 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
5:25 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
5:20 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
5:15 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
5:10 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
5:05 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
5:00 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
4:55 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
4:50 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
4:45 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
4:40 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
4:35 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
4:30 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
4:25 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
4:20 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
4:15 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
4:10 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
4:05 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
4:00 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
3:55 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
3:50 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
3:45 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 Add to Cart
3:40 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
3:35 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
3:30 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
3:25 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
3:20 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
3:15 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
3:10 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
3:05 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
3:00 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
2:55 Marathon (16 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
I finally completed my first marathon yesterday! The ‘friendly’ marathon as its known – the Irish Dublin City Marathon! I can’t thank you enough for the training plan, the daily inspirations, and email tips! I did it in 4:15, next time I’ll aim for 4! yes I am already thinking of how I could improve & will be back for more tips next time! -Fiona
I finished the Akron Marathon at 4:29:59. While that may not sound very fast to many, it was a big improvement over my prior marathons (5:25 and 4:53) and I am delighted. Many thanks to you, Angie and Trevor, for all of your helpful guidance and inspiration. Your training plan and podcast were a huge help! -Jay
Hey Angie and Trevor!! I purchased one of your training plans for my October 2 marathon and I crushed it was a 16 minute PR from last year!!!! I couldn’t be more excited! 5 star review for sure!!!! thank you! -Jill
Half Marathon Distance
Beginner Half Marathon Training Plan
12 Week Plan designed with the beginner in mind. You should have a running base built up and be able to run comfortably for 4 miles without stopping. Don’t worry about a time goal for your first half marathon. The goal is to finish strong and injury free. The road to becoming a half marathoner is tough but fun. Enjoy it! (Includes: Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and Getting Started MP3)
Intermediate Half Marathon Training Plan
12 weeks plan designed with the intermediate in mind. You should have run at least one previous half marathon and be able to comfortably run for 6 miles without stopping. (Includes: Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and Getting Started MP3).
The following plans are for runners who want to set a personal best time at their next half marathon. Before you start this schedule you should have a solid running base of running 3-5 miles at a time at least 3 times per week for 6-12 months.
3:00 Half Marathon (12 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
2:55 Half Marathon (12 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
2:50 Half Marathon (12 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
2:45 Half Marathon (12 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
2:40 Half Marathon (12 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
2:35 Half Marathon (12 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
2:30 Half Marathon (12 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
2:25 Half Marathon (12 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
2:20 Half Marathon (12 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
2:15 Half Marathon (12 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
2:10 Half Marathon (12 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
2:05 Half Marathon (12 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
2:00 Half Marathon (12 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
1:55 Half Marathon (12 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
1:50 Half Marathon(12 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
1:45 Half Marathon(12 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
1:40 Half Marathon(12 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
1:35 Half Marathon(12 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
1:30 Half Marathon(12 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
1:25 Half Marathon(12 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
1:20 Half Marathon(12 week plan) (Includes:Downloadable/Printable Training Plan, Detailed Explanation of Terms, Metric Version and How to Set a Personal Record at Your Next Race MP3). $24.99 ADD TO CART
Happy to report the MTA 1:50 half training plan works! Followed it as best I could despite work, kids, travel and life 😉. Just shaved 8 mins off my time from last year at the Seacoast Half Marathon in Portsmouth, NH, with a finish of 1:49:35 and a fast new PR. Thanks Angie and Trevor and fellow MTAers!! I think it’s time to put a Full on the calendar. -Janine
Hi Angie and Trevor, I ran my first half marathon two weeks ago at 1:46:59 (every sec counts!) using your training plan. Thank you so much for your podcasts. They helped me get through some tough runs! -Karla
50k Plans
The 50k Beginner Training Plan is designed by Coach Angie Spencer to get the beginner ready to run a 50k ultramarathon. This is a 20 week long plan that will have you running 4 days per week with interspersed balanced cross-training. (Includes: Downloadable/Printable Training Plan, Detailed Explanation, Core Workout 1.0 & Core Workout 2.0 documents and Metric Version).
The 50k Intermediate Training Plan is designed by Coach Angie Spencer to get the more experienced ultra runner ready to run a 50k ultramarathon. This is a 16 week long plan that will have you running 5 days per week with interspersed balanced cross-training. (Includes: Downloadable/Printable Training Plan, Detailed Explanation, Core Workout 1.0 & Core Workout 2.0 documents and Metric Version).
The 50 Mile Beginner Training Plan is designed by Coach Angie Spencer to get the beginner ready to run a 50 mile ultramarathon. This is a 24 week long plan that will have you running 4 days per week with interspersed balanced cross-training. (Includes: Downloadable/Printable Training Plan, Detailed Explanation, Core Workout 1.0 & Core Workout 2.0 documents and the Metric Version).
CLICK HERE TO ADD TO CART Just $30.00
The 50 Mile Intermediate Training Plan is designed by Coach Angie Spencer to get the more experienced ultra runner ready to run a 50 mile race. This is a 20 week long plan that will have you running 5 days per week with interspersed balanced cross-training. (Includes: Downloadable/Printable Training Plan, Detailed Explanation, Core Workout 1.0 & Core Workout 2.0 documents and the Metric Version).
CLICK HERE TO ADD TO CART Just $30.00
Customized Training Plan
Coach Angie has designed special customized training plans for runners looking to take on a unique challenge like running back-to-back marathons, qualifying for Marathon Maniacs, Half Fanatics, The Disney Dopey Challenge, etc.. These custom plans start at $100 minimum. Price will differ based on the scope and complexity of the plan you need.
Please email us through the contact form for inquiry into getting a customized plan. Thanks!
Brilliant! I am running 3 marathons over 3 days in July 2017. There is no plan anywhere for this. One marathon is easy to get a plan for. Angie’s plan is excellent and really well done! You can’t get this service anywhere. All the best, -Paul R. from the U.K.
Coach Angie has designed special customized training plans for runners looking to take on a unique challenge like running back-to-back marathons, qualifying for Marathon Maniacs, Half Fanatics, The Disney Dopey Challenge, etc.. These custom plans start at $100 minimum. Price will differ based on the scope and complexity of the plan you need.
