🏅Advanced

Marathon Training Plan

A 16-week program to take you to the marathon finish line. Designed for runners who can comfortably run a half marathon.

Weeks

Days/Week

42.2K

Goal

32K

Peak Long Run

Program Guide

You should be able to run a half marathon (21.1K) before starting this plan. If you cannot, complete the Half Marathon plan first.

BASE (Weeks 1–3): Build your aerobic base. All runs are easy conversational pace.
BUILD (Weeks 5–9): Introduce tempo runs and interval training. Long runs grow steadily.
PEAK (Weeks 11–13): Highest mileage weeks. Long runs reach 32K.
TAPER (Weeks 14–16): Reduce volume to arrive at race day fresh and ready.

Easy Pace: Easy runs should feel comfortable — you can hold a full conversation. Don't run too fast.
Tempo Pace: Comfortably hard — you can speak a few words but not full sentences. About 80% effort.
Interval Training: Run fast (90–95% effort) for the prescribed distance, then jog/walk for equal time to recover.

16-Week Schedule

3 runs per week, plus a Sunday long run. Swap days to fit your schedule, but keep rest days between hard workouts.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
🌱 BASE — Build aerobic foundation
W1	Easy Run 6K	Rest	Easy Run 6K	Rest	Easy Run 6K	Rest	Long Run 14K
W2	Easy Run 7K	Rest	Tempo Run 6K	Rest	Easy Run 6K	Rest	Long Run 16K
W3	Easy Run 8K	Rest	Tempo Run 7K	Rest	Easy Run 6K	Rest	Long Run 18K
💤 RECOVERY — Active rest week
W4	Easy Run 6K	Rest	Easy Run 6K	Rest	Easy Run 5K	Rest	Long Run 13K
⚡ BUILD — Introduce speed work
W5	Easy Run 8K	Rest	Intervals 8×400m	Rest	Easy Run 8K	Rest	Long Run 20K
W6	Easy Run 8K	Rest	Tempo Run 8K	Rest	Easy Run 8K	Rest	Long Run 22K
W7	Easy Run 10K	Rest	Intervals 6×800m	Rest	Easy Run 8K	Rest	Long Run 24K
W8	Easy Run 10K	Rest	Tempo Run 9K	Rest	Easy Run 8K	Rest	Long Run 26K
W9	Easy Run 10K	Rest	Intervals 5×1000m	Rest	Easy Run 8K	Rest	Long Run 28K
💤 RECOVERY — Active rest week
W10	Easy Run 8K	Rest	Easy Run 8K	Rest	Easy Run 6K	Rest	Long Run 19K
🔥 PEAK — Highest mileage
W11	Easy Run 10K	Rest	Tempo Run 10K	Rest	Easy Run 8K	Rest	Long Run 30K
W12	Easy Run 10K	Rest	Intervals 4×1600m	Rest	Easy Run 8K	Rest	Long Run 32K
W13	Easy Run 10K	Rest	Tempo Run 10K	Rest	Easy Run 8K	Rest	Long Run 30K
🎯 TAPER — Sharpen for race day
W14	Easy Run 8K	Rest	Tempo Run 6K	Rest	Easy Run 6K	Rest	Long Run 22K
W15	Easy Run 6K	Rest	Tempo Run 5K	Rest	Easy Run 5K	Rest	Long Run 16K
W16	Easy Run 5K	Rest	Easy Run 3K (with strides)	Rest	Rest	Rest	🏁 RACE DAY 42.2K Marathon

Easy RunTempoIntervalsLong RunRestRace Day

Calculate your target marathon pace and splits.

Predict your marathon finish time from recent race results.

Train in the right zone — easy, tempo, and interval intensities.

No. The plan is 4 days per week. Rest days are just as important as run days for recovery and adaptation.

Skip it and continue with the next scheduled workout. Never double up to catch up — that's a fast track to injury.

Comfortable enough to hold a full conversation. Most runners go too fast on easy days. Slow down and trust the process.