18-week marathon training plan
A beginner plan over 18 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 18-week schedule
14.5 km to start, up to 32 km in week 15, then a taper to race day.
Long-run distance builds from 14.5 km to a 32 km peak in week 15, 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 29.5 km
- Tue Easy 7 km
- Thu Tempo 7 km
- Sat Long run 15.5 km
Week 3 recovery 24 km
- Tue Easy 6 km
- Thu Tempo 6 km
- Sat Long run 12.5 km
Week 4 34 km
- Tue Easy 8 km
- Thu Tempo 8 km
- Sat Long run 18 km
Week 5 37 km
- Tue Easy 9 km
- Thu Tempo 9 km
- Sat Long run 19.5 km
Week 6 recovery 29.5 km
- Tue Easy 7 km
- Thu Tempo 7 km
- Sat Long run 15.5 km
Week 7 42 km
- Tue Easy 10 km
- Thu Tempo 10 km
- Sat Long run 22 km
Build Stack on the distance
Week 8 43.5 km
- Tue Easy 10.5 km
- Thu Tempo 10.5 km
- Sat Long run 23 km
Week 9 recovery 35 km
- Tue Easy 8.5 km
- Thu Tempo 8.5 km
- Sat Long run 18.5 km
Week 10 48.5 km
- Tue Easy 11.5 km
- Thu Tempo 11.5 km
- Sat Long run 25.5 km
Week 11 51.5 km
- Tue Easy 12.5 km
- Thu Tempo 12.5 km
- Sat Long run 27 km
Week 12 recovery 40 km
- Tue Easy 9.5 km
- Thu Tempo 9.5 km
- Sat Long run 21 km
Week 13 56 km
- Tue Easy 13.5 km
- Thu Tempo 13.5 km
- Sat Long run 29.5 km
Week 14 58 km
- Tue Easy 14 km
- Thu Tempo 14 km
- Sat Long run 30.5 km
Peak Your longest run
Week 15 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 16 43 km
- Tue Easy 10.5 km
- Thu Easy 10.5 km
- Sat Long run 22.5 km
Week 17 33.5 km
- Tue Easy 8 km
- Thu Easy 8 km
- Sat Long run 17.5 km
Week 18 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.