12-week marathon training plan
A beginner plan over 12 weeks, 3 runs a week, building to a 32 km long run. Tune it below, then see which clubs near you run on the same days.
Your 12-week schedule
14.5 km to start, up to 32 km in week 9, then a taper to race day.
Long-run distance builds from 14.5 km to a 32 km peak in week 9, then tapers to a 13 km run on race week.
Base Ease in and build the habit
Week 1 27.5 km
- Tue Easy 6.5 km
- Thu Tempo 6.5 km
- Sat Long run 14.5 km
Week 2 31.5 km
- Tue Easy 7.5 km
- Thu Tempo 7.5 km
- Sat Long run 16.5 km
Week 3 recovery 26.5 km
- Tue Easy 6.5 km
- Thu Tempo 6.5 km
- Sat Long run 14 km
Week 4 40 km
- Tue Easy 9.5 km
- Thu Tempo 9.5 km
- Sat Long run 21 km
Build Stack on the distance
Week 5 43.5 km
- Tue Easy 10.5 km
- Thu Tempo 10.5 km
- Sat Long run 23 km
Week 6 recovery 36 km
- Tue Easy 8.5 km
- Thu Tempo 8.5 km
- Sat Long run 19 km
Week 7 52.5 km
- Tue Easy 12.5 km
- Thu Tempo 12.5 km
- Sat Long run 27.5 km
Week 8 57 km
- Tue Easy 13.5 km
- Thu Tempo 13.5 km
- Sat Long run 30 km
Peak Your longest run
Week 9 61 km
- Tue Easy 14.5 km
- Thu Tempo 14.5 km
- Sat Long run 32 km
Taper Back off so race day feels fresh
Week 10 43 km
- Tue Easy 10.5 km
- Thu Easy 10.5 km
- Sat Long run 22.5 km
Week 11 33.5 km
- Tue Easy 8 km
- Thu Easy 8 km
- Sat Long run 17.5 km
Week 12 24.5 km
- Tue Easy 6 km
- Thu Easy 6 km
- Sat Long run 13 km
Clubs that run on your training days
Pick your city above and we'll show clubs near you that meet on the days your plan already has you running.