Free marathon training plans

16 weeks to race day

Three plans built on the structure most coaches use: one long run a week that builds to 20 miles, one quality session, easy miles in between, and a cutback every fourth week. Pick your race and we'll tell you when week 1 starts.

Your race

First marathon Sub-4 hours Sub-3:30 and faster

First marathon

You can run 3 to 4 miles comfortably and want to finish strong.

Runs4 runs a week

GoalFinish feeling good

Peak week36 miles

Week	Miles	Long run	Key session
1	16	6	Easy runs only. Conversational pace.
2	18	7	Easy runs plus 4 x 20-second strides.
3	20	8	Easy runs plus strides.
4	17	6	Cutback week. Recover.
5	22	9	4 x 3 minutes steady, 2 minutes easy.
6	24	10	20 minutes steady in the middle of a run.
7	26	12	5 x 3 minutes steady.
8	21	8	Cutback week.
9	28	13	Practice race-day breakfast and fueling on the long run.
10	30	14	25 minutes steady.
11	32	16	Long run in race-day shoes and kit.
12	26	12	Cutback week.
13	34	18	Fuel every 30 to 40 minutes on the long run.
14	36	20	Peak week. Longest run of the plan.
15	26	12	Taper starts. Keep a few short steady bits.
16	12	Race!	Race week. Two or three short easy runs, then race.

Sub-4 hours

You've run a half marathon or a marathon and want to break 4 hours.

Runs5 runs a week

GoalMarathon pace about 9:09 per mile (5:41 per km)

Peak week45 miles

Week	Miles	Long run	Key session
1	25	10	Tempo: 3 miles at half-marathon effort.
2	27	11	6 x 800m at 10K effort.
3	29	12	Tempo: 4 miles.
4	24	10	Cutback week.
5	31	13	5 miles at marathon pace inside a midweek run.
6	33	14	5 x 1K at 10K effort.
7	35	15	Long run: last 3 miles at marathon pace.
8	29	12	Cutback week. Optional half-marathon tune-up.
9	37	16	Tempo: 5 miles.
10	39	18	6 miles at marathon pace midweek.
11	41	18	Long run: last 5 miles at marathon pace.
12	34	14	Cutback week.
13	43	20	8 miles at marathon pace midweek.
14	45	20	Peak. Long run with 8 miles at marathon pace.
15	32	13	Taper. 4 miles at marathon pace.
16	18	Race!	Race week. Short runs with a few minutes at marathon pace.

Sub-3:30 and faster

You run 30-plus miles a week and want a real PR. Scale paces to your goal.

Runs6 runs a week

GoalSub-3:30 marathon pace is about 8:00 per mile (4:58 per km)

Peak week60 miles

Week	Miles	Long run	Key session
1	35	12	Tempo: 4 miles at half-marathon pace.
2	38	13	8 x 800m at 5K to 10K pace.
3	41	14	Tempo: 5 miles.
4	34	12	Cutback week.
5	44	15	6 miles at marathon pace midweek.
6	46	16	6 x 1 mile at 10K pace.
7	48	17	Long run: last 6 miles at marathon pace.
8	40	14	Cutback week. Half-marathon tune-up race.
9	50	18	Tempo: 6 miles.
10	53	20	5 x 2K at half-marathon pace.
11	55	20	Long run: 2 x 5 miles at marathon pace.
12	46	16	Cutback week.
13	58	22	10 miles at marathon pace midweek.
14	60	20	Peak. Long run with 12 miles at marathon pace.
15	44	16	Taper. 6 miles at marathon pace.
16	25	Race!	Race week. Short runs and strides.

How to use these

Easy means easy. Most of your miles should be slow enough to talk in full sentences.
The long run is the point. If life gets in the way, skip a midweek run, not the long run.
Cutback weeks matter. Every fourth week drops so your body can absorb the work.
Practice race day. Use your long runs to test shoes, breakfast and fuel. Nothing new on race day.
Adjust for your course. Each race page has a training note for that course: hills, heat, altitude or cobblestones.

These are general plans, not medical advice. If you're new to running or have a health condition, check with a doctor first.