16-week marathon training plan
A beginner plan over 16 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 16-week schedule
14.5 km to start, up to 32 km in week 13, then a taper to race day.
Long-run distance builds from 14.5 km to a 32 km peak in week 13, 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 24.5 km
- Tue Easy 6 km
- Thu Tempo 6 km
- Sat Long run 13 km
Week 4 36 km
- Tue Easy 8.5 km
- Thu Tempo 8.5 km
- Sat Long run 19 km
Week 5 39 km
- Tue Easy 9.5 km
- Thu Tempo 9.5 km
- Sat Long run 20.5 km
Week 6 recovery 31.5 km
- Tue Easy 7.5 km
- Thu Tempo 7.5 km
- Sat Long run 16.5 km
Build Stack on the distance
Week 7 43.5 km
- Tue Easy 10.5 km
- Thu Tempo 10.5 km
- Sat Long run 23 km
Week 8 46.5 km
- Tue Easy 11 km
- Thu Tempo 11 km
- Sat Long run 24.5 km
Week 9 recovery 37 km
- Tue Easy 9 km
- Thu Tempo 9 km
- Sat Long run 19.5 km
Week 10 52.5 km
- Tue Easy 12.5 km
- Thu Tempo 12.5 km
- Sat Long run 27.5 km
Week 11 55 km
- Tue Easy 13 km
- Thu Tempo 13 km
- Sat Long run 29 km
Week 12 recovery 43.5 km
- Tue Easy 10.5 km
- Thu Tempo 10.5 km
- Sat Long run 23 km
Peak Your longest run
Week 13 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 14 43 km
- Tue Easy 10.5 km
- Thu Easy 10.5 km
- Sat Long run 22.5 km
Week 15 33.5 km
- Tue Easy 8 km
- Thu Easy 8 km
- Sat Long run 17.5 km
Week 16 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.