14-week marathon training plan
A beginner plan over 14 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 14-week schedule
14.5 km to start, up to 32 km in week 11, then a taper to race day.
Long-run distance builds from 14.5 km to a 32 km peak in week 11, 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 30.5 km
- Tue Easy 7.5 km
- Thu Tempo 7.5 km
- Sat Long run 16 km
Week 3 recovery 25.5 km
- Tue Easy 6 km
- Thu Tempo 6 km
- Sat Long run 13.5 km
Week 4 37 km
- Tue Easy 9 km
- Thu Tempo 9 km
- Sat Long run 19.5 km
Week 5 41 km
- Tue Easy 10 km
- Thu Tempo 10 km
- Sat Long run 21.5 km
Build Stack on the distance
Week 6 recovery 33.5 km
- Tue Easy 8 km
- Thu Tempo 8 km
- Sat Long run 17.5 km
Week 7 47.5 km
- Tue Easy 11.5 km
- Thu Tempo 11.5 km
- Sat Long run 25 km
Week 8 50.5 km
- Tue Easy 12 km
- Thu Tempo 12 km
- Sat Long run 26.5 km
Week 9 recovery 41 km
- Tue Easy 10 km
- Thu Tempo 10 km
- Sat Long run 21.5 km
Week 10 57 km
- Tue Easy 13.5 km
- Thu Tempo 13.5 km
- Sat Long run 30 km
Peak Your longest run
Week 11 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 12 43 km
- Tue Easy 10.5 km
- Thu Easy 10.5 km
- Sat Long run 22.5 km
Week 13 33.5 km
- Tue Easy 8 km
- Thu Easy 8 km
- Sat Long run 17.5 km
Week 14 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.