Marathon training plan
A 16-week Marathon plan, scaled to whatever runway you have. The example below is the beginner version, three days a week — set your race date and pick your level on the builder, and pin the run clubs near you to your training days.
Marathon · beginnerMarathon · intermediateMarathon · advanced
The 16-week beginner plan
Week 1 of 16 · Base
Mon, Oct 26 · 12 mi total- TueEasy run · 3 mi
- ThuEasy run · 3 mi
- SatLong run · 6 mi— Run/walk is fine — keep it conversational.
Week 2 of 16 · Base
Mon, Nov 2 · 14 mi total- TueEasy run · 3 mi
- ThuEasy run · 3 mi
- SatLong run · 8 mi
Week 3 of 16 · Build
Mon, Nov 9 · 15.5 mi total- TueEasy run · 3.5 mi
- ThuEasy run · 3 mi
- SatLong run · 9 mi
Week 4 of 16 · Cutback
Mon, Nov 16 · 13 mi total- TueEasy run · 3 mi
- ThuEasy run · 3 mi
- SatLong run · 7 mi
Week 5 of 16 · Build
Mon, Nov 23 · 17 mi total- TueEasy run · 4 mi
- ThuEasy run · 3 mi
- SatLong run · 10 mi
Week 6 of 16 · Build
Mon, Nov 30 · 19.5 mi total- TueEasy run · 4 mi
- ThuEasy run · 3.5 mi
- SatLong run · 12 mi
Week 7 of 16 · Cutback
Mon, Dec 7 · 15.5 mi total- TueEasy run · 3.5 mi
- ThuEasy run · 3 mi
- SatLong run · 9 mi
Week 8 of 16 · Build
Mon, Dec 14 · 21 mi total- TueEasy run · 4 mi
- ThuEasy run · 4 mi
- SatLong run · 13 mi
Week 9 of 16 · Build
Mon, Dec 21 · 22 mi total- TueEasy run · 4 mi
- ThuEasy run · 4 mi
- SatLong run · 14 mi
Week 10 of 16 · Cutback
Mon, Dec 28 · 17 mi total- TueEasy run · 4 mi
- ThuEasy run · 3 mi
- SatLong run · 10 mi
Week 11 of 16 · Build
Mon, Jan 4 · 24.5 mi total- TueEasy run · 4.5 mi
- ThuEasy run · 4 mi
- SatLong run · 16 mi
Week 12 of 16 · Build
Mon, Jan 11 · 25.5 mi total- TueEasy run · 4.5 mi
- ThuEasy run · 4 mi
- SatLong run · 17 mi
Week 13 of 16 · Peak
Mon, Jan 18 · 27 mi total- TueEasy run · 5 mi
- ThuEasy run · 4 mi
- SatLong run · 18 mi
Week 14 of 16 · Taper
Mon, Jan 25 · 19 mi total- TueEasy run · 4 mi
- ThuEasy run · 3 mi
- SatLong run · 12 mi
Week 15 of 16 · Taper
Mon, Feb 1 · 14.5 mi total- TueEasy run · 3.5 mi
- ThuEasy run · 3 mi
- SatLong run · 8 mi
Week 16 of 16 · Race week
Mon, Feb 8 · 31.2 mi total- TueEasy run · 3 mi
- ThuEasy run · 2 mi
- SatRace · 26.2 mi
Build it around a crew near you
The plan gets better when a nearby run club meets on one of your run days. Pick your metro and the builder pins those crews to your training week — and finds a Marathon to point it at.
Build a Marathon plan for Albany →Build a Marathon plan for Atlanta Metropolitan →Build a Marathon plan for Austin →Build a Marathon plan for Baltimore →Build a Marathon plan for Boise →Build a Marathon plan for Boston →Build a Marathon plan for Buffalo →Build a Marathon plan for Butte →Build a Marathon plan for Charlotte →Build a Marathon plan for Chattahoochee Valley →Build a Marathon plan for Cheyenne →Build a Marathon plan for Chicago Metropolitan →Build a Marathon plan for Cincinnati →Build a Marathon plan for Cleveland →Build a Marathon plan for Colorado Springs →Build a Marathon plan for Columbus →Build a Marathon plan for Dallas–Fort Worth →Build a Marathon plan for Denver–Boulder →Build a Marathon plan for Detroit →Build a Marathon plan for El Paso →Build a Marathon plan for Fresno →Build a Marathon plan for Grand Rapids →Build a Marathon plan for Greenville →Build a Marathon plan for Hampton Roads →Build a Marathon plan for Hartford →Build a Marathon plan for Helena →Build a Marathon plan for Houston →Build a Marathon plan for Indianapolis →Build a Marathon plan for Inland Empire →Build a Marathon plan for Kansas City →Build a Marathon plan for Las Vegas →Build a Marathon plan for Lehigh Valley →Build a Marathon plan for Los Angeles →Build a Marathon plan for Louisville →Build a Marathon plan for Miami →Build a Marathon plan for Minneapolis–St. Paul →Build a Marathon plan for Nashville →Build a Marathon plan for New Haven →Build a Marathon plan for New Orleans →Build a Marathon plan for New York →Build a Marathon plan for Oklahoma City →Build a Marathon plan for Orlando →Build a Marathon plan for Philadelphia →Build a Marathon plan for Phoenix →Build a Marathon plan for Pittsburgh →Build a Marathon plan for Portland →Build a Marathon plan for Providence →Build a Marathon plan for Provo →Build a Marathon plan for Raleigh–Durham →Build a Marathon plan for Reno →Build a Marathon plan for Richmond →Build a Marathon plan for Rochester →Build a Marathon plan for Sacramento →Build a Marathon plan for Salt Lake City →Build a Marathon plan for San Antonio →Build a Marathon plan for San Diego →Build a Marathon plan for San Francisco Bay →Build a Marathon plan for Sarasota–Bradenton →Build a Marathon plan for Seattle →Build a Marathon plan for St. Louis →Build a Marathon plan for Stockton–Modesto →Build a Marathon plan for Tampa Bay →Build a Marathon plan for Tucson →Build a Marathon plan for Tulsa →Build a Marathon plan for Washington, DC →Build a Marathon plan for Worcester →
A Marathon build wants at least 12 weeks; less than that and the builder switches to a keep-ticking-over plan and suggests races with more room. These plans are general templates, not medical advice. Build up gradually and see a doctor before starting if you have any concerns.