01 · Who is this plan for?Who is this plan for?
The goal is to run 42.2 km (26.2 mi)26.2 mi (42.2 km) continuously, without walking or rest breaks. You build toward completing the distance; speed or a particular finish time is not the aim of this plan. 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.
Week 1 — 60, 60, and 90 minutes — builds on that existing routine. Three running days may fit your schedule, but the sessions become longer as the plan progresses.
If you currently run much less, use the half-marathon plan to build your base 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 · 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.
In this plan, an easy long run is the longer Saturday session. The main difference is duration, not a faster pace: you should still be able to speak in full sentences. The shorter easy weekday runs and the longer run together make up your training week. Saturday 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 breaks, and cool-down. Breaks go between blocks: 2 × 10 minutes has one break. After the last block, move straight into the easy cool-down. Wednesday in week 5 therefore takes 20 + 10 + 5 + 10 + 20 = 65 minutes. Extra walking before the session is optional and outside that time. Read more about warming up and cooling down.
03 · The plan16-week marathon plan
Weekday runs grow alongside the long run. Weeks 4, 8, and 11 are easier. Week 12 is the peak, followed by a transition week and then the taper from week 14: 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 Saturday. Running on Monday, Wednesday, and Saturday leaves Tuesday and Sunday free from running, plus both Thursday and Friday before the long run. If you prefer a Sunday long run, move the other sessions to Tuesday and Thursday to keep the same recovery pattern. Exception: in week 16, Saturday is a rest day and the marathon is on Sunday.
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 these blocks at the same conversational effort as your easy runs.
Foundation: weeks 1–6
The first four weeks are entirely easy. Settle into the routine and the longer weekday run first. In week 5, you can try two short blocks at marathon effort; keeping them easy is also fine.
| Week | Monday | Wednesday | Saturday |
|---|---|---|---|
| 1 | 60 min easy running | 60 min easy running | 90 min easy long run |
| 2 | 60 min easy running | 65 min easy running | 100 min easy long run |
| 3 | 60 min easy running | 70 min easy running | 110 min easy long run |
| 4 · easier | 50 min easy running | 55 min easy running | 90 min easy long run |
| 5 | 65 min easy running | 20 min easy warm-up 2 × 10 min at marathon effort, with 5 min easy running between blocks 20 min easy cool-down Total: 65 min | 120 min easy long run |
| 6 | 65 min easy running | 80 min easy running | 130 min easy long run |
Build: weeks 7–13
Wednesday's easy running grows too, so the extra training time does not all land on the weekend. Your longest run is in week 12, when every session is easy. Week 13 is a lower-volume transition week that keeps the three-day routine.
We deliberately use marathon-effort blocks 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 | Saturday |
|---|---|---|---|
| 7 | 70 min easy running | 25 min easy warm-up 3 × 8 min at marathon effort, with 3 min easy running between blocks 25 min easy cool-down Total: 80 min | 140 min easy long run |
| 8 · easier | 55 min easy running | 60 min easy running | 110 min easy long run |
| 9 | 70 min easy running | 30 min easy warm-up 2 × 15 min at marathon effort, with 5 min easy running between blocks 20 min easy cool-down Total: 85 min | 150 min easy long run |
| 10 | 70 min easy running | 25 min easy warm-up 3 × 10 min at marathon effort, with 5 min easy running between blocks 25 min easy cool-down Total: 90 min | 165 min easy long run |
| 11 · easier | 60 min easy running | 65 min easy running | 125 min easy long run |
| 12 | 75 min easy running | 90 min easy running | 180 min easy long run |
| 13 | 70 min easy running | 25 min easy warm-up 2 × 10 min at marathon effort, with 5 min easy running between blocks 30 min easy cool-down Total: 80 min | 150 min easy long run |
The longest run lasts 180 minutes. At 6:00 min / km9:39 min / mi that is 30 km (18.5 mi)18.5 mi (30 km); at 7:00 min / km11:16 min / mi it is about 25.7 km (16 mi)16 mi (25.7 km). 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 contains 345 minutes: 75 and 90 minutes during the week, plus 180 on the weekend. Alongside the running, leave time to eat, sleep, and recover.
Taper: weeks 14–16
Runs become shorter, but you keep three running days, with the race as your third session in week 16. In that final week, there is no Saturday run; the marathon takes place on Sunday. Short blocks keep the chosen effort familiar; they are not a final fitness test. Week 14 has 240 minutes, week 15 has 165, and the two runs before the marathon total 50 minutes.
| Week | Monday | Wednesday | Saturday |
|---|---|---|---|
| 14 | 55 min easy running | 20 min easy warm-up 2 × 8 min at marathon effort, with 4 min easy running between blocks 25 min easy cool-down Total: 65 min | 120 min easy long run |
| 15 | 40 min easy running | 15 min easy warm-up 2 × 6 min at marathon effort, with 3 min easy running between blocks 20 min easy cool-down Total: 50 min | 75 min easy long run |
| 16 | 30 min easy running | 20 min easy running | Marathon · Sunday: 42.195 km (26.2 mi)26.2 mi (42.195 km) |
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.
04 · Training principlesTraining principles
For 42.2 km (26.2 mi)26.2 mi (42.2 km), easy weekday running, long runs, and recovery need to work together. This plan focuses on finishing, guided by these principles:
05 · Adjusting a sessionWhen a session does not fit
06 · 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.
07 · 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.
08 · MistakesCommon mistakes
09 · FAQFrequently asked questions
Summary and next step
This example combines 16 weeks, three running days, and three phases. 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.
