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Training plans

Running

Marathon

Build the durability and race-specific practice a marathon requires

Plan details

Starting point
At least six months of consistent running and a recent 90-minute long run
Duration
16 weeks
Weekly time
About 6-10 hours
Weekly rhythm
5-6 runs

The progression

Four phases. One steady build.

  1. 01

    Weeks 1-5

    Base Building

    Foundation & Volume

  2. 02

    Weeks 6-10

    Strength Development

    Tempo & Hills

  3. 03

    Weeks 11-14

    Peak Training

    Long Run Peak

  4. 04

    Weeks 15-16

    Taper & Race

    Fresh & Ready

Sample sessions

Inside a training week.

A representative week of training, recovery, and rhythm.

Strength Development

A marathon-build rhythm

Not a complete week
MON

Rest day

Recover and make room for the next session

TUE

Marathon-pace practice

Make goal effort feel familiar

2 x 20 min steadyRun
WED

Easy aerobic run

Add volume without compromising the quality work

40 min easyRun
THU

Strength and mobility

Support the miles ahead

30 min strengthStrength
FRI

Rest day

Recover and make room for the next session

SAT

Easy aerobic run

Build volume without compromising the long run

45 min easyRun
SUN

Long aerobic run

Build durable endurance

2 hr 20 min aerobicRun
Two runners overlooking the coast after a training session

Your Marathon plan starts here.

Train with a clear path from your first session to race day.

Coming soon to theApp Store