Training plan · 16 weeks · Free PDF
Marathon training plan (16 weeks)
A 16-week plan, 4 days a week, with a progressive long run, intervals, tempo and the target pace on every session. We email it to you free as a PDF.
This 16-week plan is built for runners who already run regularly and want to take on their marathon with confidence. It rests on four pillars: the long run (the key to the marathon), tempo work, easy recovery runs and rest. Every session tells you what pace to run it at, so you know exactly how to train each day. Volume builds progressively, with recovery weeks, and a two-week taper so you reach race day fresh.
What's in the plan
- ✓16 weeks · 4 running days a week
- ✓The target pace on every session (easy, marathon pace, intervals…)
- ✓Progressive long run up to 32 km
- ✓Intervals, tempo and hill work
- ✓Recovery weeks and a final taper
- ✓Printable PDF to stick on the fridge
Free · downloadable PDF
Download the Marathon training plan as a PDF
Get the full plan as a printable PDF to stick on your fridge. We'll email it to you.
Frequently asked questions
How many weeks is the marathon training plan?
This plan runs for 16 weeks, with 4 running days a week and recovery weeks to absorb the load. You get the full thing as a PDF.
What pace should each session be?
Every session in the plan states its pace: easy for recovery runs, marathon/21K/10K pace for tempo and intervals, hard for hills. Use our pace calculator to set your exact paces from your current time.
How do I get the plan?
Leave your email and we'll send you the full plan as a PDF, week by week with the pace for every session, ready to print.
Is it free?
Yes, the plan is completely free. We just ask for your email to send it and, now and then, share a training tip.