Marathon training plan. Create your free workout.

Marathon training plan

Are you looking for a training planner to run a marathon?

Get your 16 weeks plan for free with Go&Race!

On this page you can generate marathon training schedule for times from 2 hours and 40 minutes to 6 hours.
The marathon training plan depends on the target time, both in terms of weekly training frequency which ranges from a minimum of 3 days a week to a maximum of 6, and in terms of the type of training and weekly mileage loads.

The starting point is the target time of your marathon, so you can set up the table correctly and successfully complete a 42 K.
To predict your potential race time we suggest you to take a look at our page dedicated to the estimate of the race potential, inspired by a recent performance. Knowing, for example, the actual time of one or more recent half marathons, helps to estimate the final time with which it will be possible to run a marathon.

Once the target time has been established, just set some information in the following form to create the marathon training plan.

Good workouts and good luck for your marathon!

Marathon training planner - Workouts generation

Select the unit (km or miles), the goal time, the race day. Marathon training plans are 18 weeks long for time below 3h 30', or 16 weeks in the other cases. Calendars are set forcing event day to Sunday.

Unit	Marathon Time [hh:mm]	Marathon Date
Unit km miles	hh 23456 mm 000102030405060708091011121314151617181920212223242526272829303132333435363738394041424344454647484950515253545556575859	Day 12345678910111213141516171819202122232425262728293031 Month JanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctoberNovemberDecember Year 20242025

Go&Race Liability Discharge - Checking the box on the side exonerates Go&Race from any responsibility for injuries that may have occurred during training. By checking the box you acknowledge that you are perfectly aware that Go&Race has no way of assessing the form of an athlete, which is why the schedule cannot be considered personalized and suitable for a specific athlete. Go&Race invites any athlete to perform any possible medical assessment before starting an athletic training and to be constantly followed by sports doctors and athletic trainers. The chart is not a prescription, does not guarantee any success and may contain errors and / or typos.

Press here to create your marathon training plan

TRAINING PLAN: half marathon in 4 hours

Vers. 2.1, last update: 24/07/2024. Click here to see the release notes.
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NOTES ON SYMBOLS USED IN THE TABLES
Workouts that include interval trainings have a warm-up phase (WUP), a fast phase and a recovery phase (REC). The pace of the fast phase depends on its length, so short (SIT), medium (MIT), long (LIT) and very long (VLIT) repetitions are expected.
Long runs are performed at paces (VL) on average 20 seconds slower than reference pace (REF), sometimes with portions performed at faster paces. During the weeks, evaluate the post-long stress to avoid overloads: if the pace of the long runs is too fast and you feel tired performing the following week's sessions, consider performing the long runs more slowly. Obviously, if we deviate too much from the race pace, we risk running an untraining run and therefore we need to rethink the target time for the marathon.
In the table there are slow (SR), medium (MR) and fast (FR) running paces. In some cases VL is a faster pace than SR.
The training sessions following the long runs include a slow regenerating run (RSR).

The following table includes 4 weekly workouts.If you can only do 3 week workouts, do not consider the Wednesday workout.