01 · Who are they for?Who are these plans for?
The goal is to run a marathon continuously, without walking or rest breaks. You build toward completing the distance; speed or a particular finish time is not the aim of these plans. The tempo blocks help you practice the effort for this distance; they are not designed to chase a faster finish time.
Want to train for a specific finish time or improve your PR (personal record)? A personal plan works toward your goal with sessions matched to your level and available days. Tempo blocks and any intervals are tailored to that goal too. Aiming to break 4 hours? Read the sub-4-hour marathon training plan, with goal pace and training paces.
The 16-week plan suits:
Week 1 — 32, 60, and 118 minutes, 210 minutes in total — builds on that existing routine. Three running days may fit your schedule, but the sessions become longer as the plan progresses.
The 20-week plan fits if you have been running three times a week for a while, totaling about 2 to 2.5 hours, and an easy run of around 90 minutes (about 12 km7.5 mi) feels familiar. You do not need a recent half marathon: you take four extra weeks to expand your base gradually.
Running less than that, or is 90 minutes at a time still too long? Build your base first with the half marathon training plan and maintain that regular routine for a while. If you have the base but cannot fit the longer weekday sessions into your schedule, explore a different weekly structure with a personal plan. Do not drop those sessions just to keep the long run.
02 · 16 or 20 weeks?16 or 20 weeks: which plan fits?
Choose 16 weeks if you have recently run a half marathon comfortably and already train 3 to 3.5 hours a week. Your first week totals 210 minutes. Every week brings one session with blocks at threshold pace; you run the other sessions easy, apart from the faster finish of a few long runs.
Choose 20 weeks if you have less of a base or prefer a more gradual build. You start at 141 minutes a week. The four extra weeks go toward expanding your easy running first; short threshold sessions come later.
Not sure? Look at the first week of each plan and choose the one whose first week already feels manageable. Starting too hard is something you cannot make up for later.
03 · How to use itHow to use this plan
Easy running means you can speak in full sentences. Start especially gently and finish comfortably. That is part of the listed time: a 60-minute easy run does not need a separate warm-up added to it.
An easy long run is the longer session on Sunday. The main difference is duration, not a faster pace: you should still be able to speak in full sentences, apart from a faster finish when the table lists one. The shorter easy weekday runs and the longer run together make up your training week. The long run is more demanding because you run for longer, even at the same easy effort.
Every part of a block session appears in its table cell. The total includes the warm-up, blocks, prescribed recovery, and cool-down. In both plans, each block comes with its own recovery: in 3 × (5 min at threshold pace + 1 min easy), you run one easy minute after each block and then move into the cool-down. Monday in week 1 of the 16-week plan therefore takes 10 + 3 × 6 + 4 = 32 minutes. Extra walking before the session is optional and outside that time. Read more about warming up and cooling down.
04 · 16 weeks · 3 days a weekMarathon training schedule: 16 weeks, 3 days a week
Over 16 weeks, you build toward 42.2 km (26.2 mi)26.2 mi (42.2 km). The table matches what the plan builder creates for an example runner who recently ran a half marathon in 2:05 and currently runs about 30 km18.6 mi a week over three runs, with a longest run of 15 km9.3 mi. You run on Monday, Wednesday, and Sunday: you start at 210 minutes a week and build to 320 minutes in week 8. Weekday runs grow alongside the long run. Weeks 5 and 9 are easier. From week 14, you taper: less training so you can arrive at the start feeling rested.
Leave at least one full day without running between every session, preferably two before the longest and most demanding run on Sunday. Running on Monday, Wednesday, and Sunday leaves Tuesday, Thursday, Friday, and Saturday free from running, so you even get three days without running before the long run. Exception: in week 16, you run 20 easy minutes on Saturday, the day before the marathon on Sunday.
Once a week, there is a session at threshold pace: on Monday in week 1, then on Wednesday. Threshold pace is comfortably hard, an effort you could sustain for about an hour, when you can only say a few words at a time. Marathon effort means the controlled effort you intend to sustain during the marathon, at a pace supported by your preparation. Your breathing stays steady and you can still say a short sentence. If you do not have a well-supported marathon pace or simply want to finish, run the faster finish at the same conversational effort as your easy runs. How to read the table:
For the example runner, easy running in week 1 is around 7:00 min / km11:16 min / mi and the long run around 7:25 min / km11:56 min / mi. Marathon effort is around 6:15 min / km10:04 min / mi. Threshold pace starts around 5:40 min / km9:07 min / mi and shifts to about 5:15 min / km8:27 min / mi during the plan. These are examples, not instructions: your paces depend on your own level. If you do not know them, run by breathing and feel.
Foundation: weeks 1–6
In week 1, you run the threshold blocks on Monday and an easy run on Wednesday; from week 2, those two swap. The easy Monday run grows to 80 minutes. Sunday brings the long run, with a faster finish in weeks 1, 3, and 6. Week 5 is easier, with shorter blocks and a shorter long run. In week 6, the threshold session gets longer, with more easy warm-up before the blocks.
| Week | Monday | Wednesday | Sunday |
|---|---|---|---|
| 1 | Threshold blocks 10 min easy warm-up 3 × (5 min at threshold pace + 1 min easy) 4 min easy cool-down Total: 32 min | 60 min easy running | Long run with a faster finish 94 min easy 24 min at marathon effort Total: 118 min |
| 2 | 62 min easy running | Threshold blocks 10 min easy warm-up 4 × (5 min at threshold pace + 1 min easy) 4 min easy cool-down Total: 38 min | 134 min easy long run |
| 3 | 71 min easy running | Threshold blocks 10 min easy warm-up 4 × (5 min at threshold pace + 1 min easy) 4 min easy cool-down Total: 38 min | Long run with a faster finish 114 min easy 29 min at marathon effort Total: 143 min |
| 4 | 80 min easy running | Threshold blocks 13 min easy warm-up 3 × (8 min at threshold pace + 1:36 min easy) 6:12 min easy cool-down Total: 48 min | 153 min easy long run |
| 5 · easier | 80 min easy running | Threshold blocks 12 min easy warm-up 3 × (4 min at threshold pace + 1 min easy) 6 min easy cool-down Total: 33 min | 107 min easy long run |
| 6 | 80 min easy running | Threshold blocks 30 min easy warm-up 3 × (8 min at threshold pace + 1:36 min easy) 14:12 min easy cool-down Total: 73 min | Long run with a faster finish 115 min easy 29 min at marathon effort Total: 144 min |
Build: weeks 7–13
On Monday, you run 80 easy minutes, and Wednesday brings a threshold session of 68 to 76 minutes. Most of the growth now goes into the Sunday long run. Week 9 is a recovery week. From week 10, longer and shorter long runs alternate: 145 minutes in weeks 10 and 12, 171 minutes in weeks 11 and 13.
We deliberately use threshold blocks and a faster finish at marathon effort rather than fast intervals here: this plan focuses on finishing the marathon. Want to focus more on speed? Create a personal plan tailored to your level and target time.
| Week | Monday | Wednesday | Sunday |
|---|---|---|---|
| 7 | 80 min easy running | Threshold blocks 34 min easy warm-up 3 × (8 min at threshold pace + 1:36 min easy) 13:12 min easy cool-down Total: 76 min | 149 min easy long run |
| 8 | 80 min easy running | Threshold blocks 34 min easy warm-up 3 × (8 min at threshold pace + 1:36 min easy) 13:12 min easy cool-down Total: 76 min | 164 min easy long run |
| 9 · easier | 80 min easy running | Threshold blocks 27 min easy warm-up 3 × (4 min at threshold pace + 1 min easy) 14 min easy cool-down Total: 56 min | 115 min easy long run |
| 10 | 80 min easy running | Threshold blocks 34 min easy warm-up 3 × (8 min at threshold pace + 1:36 min easy) 13:12 min easy cool-down Total: 76 min | 145 min easy long run |
| 11 | 80 min easy running | Threshold blocks 26 min easy warm-up 3 × (8 min at threshold pace + 1:36 min easy) 13:12 min easy cool-down Total: 68 min | 171 min easy long run |
| 12 | 80 min easy running | Threshold blocks 34 min easy warm-up 3 × (8 min at threshold pace + 1:36 min easy) 13:12 min easy cool-down Total: 76 min | 145 min easy long run |
| 13 | 80 min easy running | Threshold blocks 26 min easy warm-up 3 × (8 min at threshold pace + 1:36 min easy) 13:12 min easy cool-down Total: 68 min | 171 min easy long run |
The longest run lasts 171 minutes, in weeks 11 and 13. For the example runner, at around 7:00 min / km11:16 min / mi, that is about 24.5 km15.2 mi; at 6:00 min / km9:39 min / mi it would be 28.5 km17.7 mi. Focus on time on your feet rather than ticking off a set distance. You do not need to run the full marathon in training. If you intend to alternate running and walking during the marathon, choose a plan that develops that pattern in training too; this table is based on continuous running. Do not extend the final long run to cover the full race distance.
The peak week, week 8, contains 320 minutes: 80 and 76 minutes during the week, plus 164 on Sunday. Weeks 11 and 13, with the longest run, contain 319 minutes: 80 and 68 minutes during the week, plus 171. Alongside the running, leave time to eat, sleep, and recover.
Taper: weeks 14–16
Runs become shorter, but you keep three running days. On Wednesday, you keep short threshold blocks. They keep the effort familiar; they are not a final fitness test. Week 14 has 243 minutes and week 15 has 192. In week 16, you run 47 easy minutes on Monday, an easy session with four short pickups at marathon effort on Wednesday, and 20 easy minutes on Saturday: 116 minutes in total before the marathon on Sunday.
| Week | Monday | Wednesday | Sunday |
|---|---|---|---|
| 14 | 80 min easy running | Short threshold blocks 16 min easy warm-up 3 × (5 min at threshold pace + 1 min easy) 9 min easy cool-down Total: 43 min | 120 min easy long run |
| 15 | 68 min easy running | Short threshold blocks 16 min easy warm-up 3 × (5 min at threshold pace + 1 min easy) 10 min easy cool-down Total: 44 min | 80 min easy long run |
| 16 | 47 min easy running | 24 min easy 4 × (1 min at marathon effort + 2 min easy) 13 min easy Total: 49 min | Saturday: 20 min easy with a few strides Marathon · Sunday |
Use the extra time for sleep and practical preparation. There is no need to catch up on missed sessions now. Read more about sleep and recovery.
A personal plan uses the level, goal, and available days you enter. It creates a new plan rather than importing this table.
05 · 20 weeks · 3 days a weekMarathon training schedule: 20 weeks, 3 days a week
This plan is for runners with less of a base. The table matches what the plan builder creates for an example runner who currently runs about 20 km12.4 mi a week over three runs, with a longest run of 12 km7.5 mi. Over 20 weeks, you build toward 42.2 km (26.2 mi)26.2 mi (42.2 km). You run on Tuesday, Thursday, and Sunday: you start at 141 minutes a week and build to 316 minutes in week 17. Weeks 5, 9, and 13 are easier. From week 18, you taper toward the marathon in week 20.
The first four weeks are almost entirely easy. From week 6, Tuesday brings a session at threshold pace: comfortably hard, an effort you could sustain for about an hour, when you can only say a few words at a time. How to read the table:
For the example runner, easy running in week 1 is around 6:50 min / km11:00 min / mi and the long run around 7:15 min / km11:40 min / mi. Threshold pace starts around 5:25 min / km8:43 min / mi and shifts to about 5:05 min / km8:11 min / mi during the plan. These are examples, not instructions: your paces depend on your own level. If you do not know them, run by breathing and feel.
| Week | Tuesday | Thursday | Sunday |
|---|---|---|---|
| 1 | 27 min easy running | 27 min easy running | 87 min easy long run |
| 2 | 30 min easy running | 30 min easy running | 95 min easy long run |
| 3 | 32 min easy running with strides | Progressive run 20 min easy 10 min at marathon effort 3 min at threshold pace Total: 33 min | 104 min easy long run |
| 4 | 37 min easy running with strides | 36 min easy running | 114 min easy long run |
| 5 · easier | 34 min easy running with strides | 32 min easy running | 80 min easy long run |
| 6 | Threshold blocks 10 min easy warm-up 3 × (4 min at threshold pace + 1 min easy) 4 min easy cool-down Total: 29 min | 48 min easy running with strides | Long run with a faster finish 95 min easy 24 min at marathon effort Total: 119 min |
| 7 | Threshold run 10 min easy warm-up 15 min at threshold pace 5 min easy cool-down Total: 30 min | 53 min easy running with strides | 134 min easy long run |
| 8 | Fartlek 10 min easy warm-up 6 × (3 min at threshold pace + 1:30 min easy) 4 min easy cool-down Total: 41 min | 51 min easy running with strides | Long run with a faster finish 114 min easy 29 min at marathon effort Total: 143 min |
| 9 · easier | 43 min easy running with strides | 42 min easy running | 103 min easy long run |
| 10 | Threshold blocks 12 min easy warm-up 4 × (5 min at threshold pace + 1 min easy) 7 min easy cool-down Total: 43 min | 66 min easy running with strides | 146 min easy long run |
| 11 | Threshold run 27 min easy warm-up 20 min at threshold pace 15 min easy cool-down Total: 62 min | 67 min easy running with strides | 146 min easy long run |
| 12 | Fartlek 23 min easy warm-up 6 × (3 min at threshold pace + 1:30 min easy) 13 min easy cool-down Total: 63 min | 67 min easy running with strides | 160 min easy long run |
| 13 · easier | 58 min easy running with strides | 57 min easy running | 112 min easy long run |
| 14 | Threshold blocks 20 min easy warm-up 3 × (8 min at threshold pace + 1:36 min easy) 12:12 min easy cool-down Total: 61 min | 67 min easy running with strides | 143 min easy long run |
| 15 | Threshold run 20 min easy warm-up 20 min at threshold pace 13 min easy cool-down Total: 53 min | 67 min easy running with strides | 168 min easy long run |
| 16 | Fartlek 23 min easy warm-up 6 × (3 min at threshold pace + 1:30 min easy) 13 min easy cool-down Total: 63 min | 67 min easy running with strides | 143 min easy long run |
| 17 | Threshold blocks 23 min easy warm-up 3 × (8 min at threshold pace + 1:36 min easy) 14:12 min easy cool-down Total: 66 min | 82 min easy running with strides | 168 min easy long run |
| 18 · taper | Short threshold blocks 14 min easy warm-up 3 × (5 min at threshold pace + 1 min easy) 9 min easy cool-down Total: 41 min | 82 min easy running with strides | 118 min easy long run |
| 19 · taper | Short threshold blocks 16 min easy warm-up 3 × (5 min at threshold pace + 1 min easy) 9 min easy cool-down Total: 43 min | 69 min easy running with strides | 79 min easy long run |
| 20 | 24 min easy 4 × (1 min at marathon effort + 2 min easy) 13 min easy Total: 49 min | Rest day | Saturday: 20 min easy with a few strides Marathon · Sunday |
The longest run lasts 168 minutes, in weeks 15 and 17. For the example runner, that is about 25 km15.5 mi. Here too, time on your feet matters more than a set distance. The peak week, week 17, contains 316 minutes: 66 and 82 minutes during the week and 168 minutes on Sunday. In race week, you run one short session on Tuesday and 20 easy minutes on Saturday to loosen up your legs.
06 · Final weeksThe final weeks before your marathon
In both plans, the last three weeks are the taper: you train less so you arrive at the start feeling rested. You keep the same number of running days and some short, quicker blocks, so the effort stays familiar. This is how your training time drops:
| 16 weeks | 20 weeks | |
|---|---|---|
| Peak week | 320 min (week 8) | 316 min (week 17) |
| First taper week | 243 min (week 14) | 241 min (week 18) |
| Second taper week | 192 min (week 15) | 191 min (week 19) |
| Race week | 116 min + marathon | 69 min + marathon |
How to pace the race itself is covered below under race day.
07Training principles
For 42.2 km26.2 mi, easy weekday running, long runs, and recovery need to work together. Both plans focus on finishing, guided by these principles:
08 · Adjusting a sessionWhen a session does not fit
09 · Practice fuelingPracticing fueling and hydration
A long run also lets you rehearse what to carry and when to eat. Choose familiar products, check their carbohydrate content, and note how your stomach responds. For exercise lasting roughly 1 to 2.5 hours, 30–60 grams of carbohydrate per hour is a common guideline; for longer efforts, a higher intake up to around 90 grams per hour may be relevant. That requires practice and suitable products. Do not try an untested amount on race day; a sports dietitian can help tailor the approach.
Count grams, not just gels. Two gels containing 25 grams each provide 50 grams of carbohydrate; sports drink contributes too. Spread your practiced amount across the hour and follow the product directions, including any instructions about water. One gel every thirty minutes does not automatically suit every product or runner.
Plan drinking into your route: what will you carry and where can you reliably refill? The route planner can help you create a loop returning to your start point. Check drinking-water facilities yourself. Use training to learn what you need in different conditions; a cool morning and a hot afternoon call for different approaches. Avoid forcing down liters to meet a fixed target.
Rehearse breakfast and the gap between eating and setting off as well. In the final days, include familiar carbohydrate-rich foods such as bread, rice, pasta, and potatoes with your meals. For a structured carbohydrate-loading strategy, match the amount and distribution to body weight, expected race duration, and tolerance rather than simply eating more.
10 · Race dayRace day: pacing, fueling, and recovery
Start at a pace supported by your preparation, not just a desired finish time. The marathon pace calculator converts a chosen finish time into pace and splits; it does not predict what you can achieve.
11 · MistakesCommon mistakes
12 · FAQFrequently asked questions
Summary and next step
This marathon training plan takes you to 42.2 km (26.2 mi)26.2 mi (42.2 km) with three running days: in 16 weeks if you have already run a half marathon, in 20 weeks if you have less of a base. Your existing running base, recovery, and practiced fueling determine how useful it is for you. Let the easier weeks stay easy and adjust your goal if preparation changes. After the marathon, allow time to recover before choosing your next goal. Training for a target time, on more or different days, or with a different amount of preparation time? Create a personal plan that fits.
