Fall Marathon Coming Up? Here Are The Best Plans for Every Type of Runner

If you’ve signed up for a fall marathon, it’s time to get serious about your training plan. Whether you’re preparing for your very first 26.2 or aiming to smash a personal best, the right plan can make or break your race day.

According to Jordan Metzl, a sports medicine doctor at New York’s Hospital for Special Surgery and a 35-time marathon finisher, most injuries happen during training, not during the race itself.

A study led by Metzl’s team tracked 735 runners preparing for the 2019 New York City Marathon, analyzing nearly 50,000 training runs. Their research revealed that 40% of runners got injured while training, compared to just 16% who were hurt during or right after the race. The biggest red flag? Ramping up mileage too quickly.

Marathon training typically spans 16 to 24 weeks. Most experts recommend aiming for 20 to 24 weeks to allow room for adaptation, especially for those building a base or returning from setbacks. A solid week should include easy mileage, a long run, a speed or hill session, and at least one strength workout.

But no two runners are the same.

So how do you find the right training plan for you? We asked leading coaches and medical pros for their advice tailored to five types of runners.

If It’s Your First Marathon

The challenge: You’ll need to prepare your body and mind for hours on your feet. Weekly long runs are key for that.

Training advice: Start at least six months in advance. Look for a plan that builds gradually and doesn’t overload your mileage early on. As Metzl puts it, “People need a longer ramp-up than they think.”

What else helps: Mixing in low-impact aerobic activities like swimming or cycling can reduce monotony and protect your body.

Pro-tip: Use the run-walk method. Jeff Galloway, who helped popularize the technique, says it’s one of the best ways to finish strong without chasing a time. “Crossing the line with no time goal can be one of life’s most exhilarating moments.”

If You’re Coming Back From Injury

The challenge: Understand why you got injured before jumping back into training. Repeating the same habits without addressing the root cause often leads to re-injury, warns Metzl.

Training advice: Ease in slowly. Start a step below your usual intensity, running three or four days per week and cross-training the rest. Elliptical sessions or pool running are great options, says coach and physiologist Greg McMillan.

What else helps: Gauge your body’s tolerance by looking at your average mileage over the past month. A weekly increase of 20–30% is generally safe, says Brett Toresdahl, a sports medicine expert from the University of Utah.

Pro-tip: Don’t push through pain, especially if it alters your form. “Running plans are just guides,” says Dr. Elizabeth Matzkin from Mass General Brigham. “If life gets in the way, it’s okay to shift your long run.”

If You’re Chasing a Time Goal

The challenge: It’s not just physical it’s mental. Training needs to push your limits so your brain knows how to handle late-race fatigue, says McMillan.

Training advice: Schedule shorter tune-up races (5K to 15K) and aim to improve your speed there it all adds up to a faster marathon, says veteran coach Drew Wartenburg.

What else helps: Strength training is a must, and your plan should include tempo runs and speed workouts. McMillan also recommends simulating race day by practicing fueling strategies during long runs.

Pro-tip: Track your training. Logging your weekly mileage, paces, and how you feel helps you measure progress against your past self. “That kind of feedback is gold,” says Wartenburg.

If You’re an Older Runner

The challenge: Recovery takes longer, and that needs to be factored in.

Training advice: Focus on proper warm-ups, cool-downs, and dynamic stretching. Plans with fewer run days and more cross-training can help preserve energy and reduce injury risk.

Marcus Brown, a marathoner turned coach and podcaster, knows the value of maintenance. “If I don’t stretch, tension builds up fast,” he says. He’s shaved over two hours off his marathon time by taking recovery seriously.

What else helps: Strength training becomes even more critical with age, says Metzl. Running alone won’t maintain muscle mass.

Pro-tip: Long runs might require extra recovery days. Don’t be afraid to adjust hard sessions based on how your body feels.

If You Just Want to Have Fun

The challenge: Staying consistent while keeping it lighthearted.

Training advice: Give yourself more time to build a solid base, and consider using the run-walk approach to keep things low-pressure. Jeff Galloway suggests scheduling in “joy boosters” like running on your favorite trail or linking up with friends.

“Make the training journey something you actually look forward to,” he says.

What else helps: You don’t need to run every day. A plan with three weekly runs an easy run, a long run, and a speed session can be enough. Add cross-training like cycling, rowing, or hiking on other days, says Wharton-Malcolm.

Pro-tip: Join a community. Local running stores often host group runs. Surrounding yourself with like-minded runners makes the experience more enjoyable, says Vanessa Peralta-Mitchell, founder of Game Changers.

“And don’t forget to treat yourself,” adds Wharton-Malcolm. “Grab a drink or a bite after your run. Make it fun.”

No matter your goal, the best training plan is the one that fits your life, supports your body, and keeps you excited to lace up each day.