Training plan · 16 weeks
Marathon training plan (16 weeks)
A 16-week plan to finish your marathon feeling strong. 4 running days a week, with a progressive long run, tempo work and rest.
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. Volume builds progressively, with a recovery week every three or four, and a two-week taper so you reach race day fresh.
Easy = comfortable conversational pace · Intervals = fast reps with recovery · Tempo = sustained controlled pace · Rest = no running.
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Download the Marathon training plan as a PDF
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Frequently asked questions
How many weeks is the marathon training plan?
This plan runs for 16 weeks, with sessions spread across each week and recovery weeks to absorb the load.
How many days a week do I run?
Between 3 and 4 running days a week, leaving rest days between the hardest sessions. Rest is part of training.
What pace should each session be?
Easy runs are conversational, intervals and tempo are faster. Use our pace calculator to set your target paces from your current time.
Can I download the plan as a PDF?
Yes. We email you the full plan as a printable PDF to follow week by week.