Official · MARATHON · IMPROVE

Improve Your Marathon

This 18-week structured marathon plan typically schedules 5 runs per week and progressively develops endurance and distance-specific fitness through easy running, quality work and long runs.

Paces below are VDOT 40 examples, not your training paces. After sign-in, reliable capability data is used; Target also requires a goal race.

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Week 1

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run with Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six short relaxed accelerations of twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled rather than all-out, then cool down easily for ten minutes.

RPE 3–4

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Long Run 105

Work105m

Run this long run at a comfortable conversational effort, keeping the pace easy and preserving finishing reserve. Adjust for hills, heat and cumulative fatigue.

RPE 3–4 · 5:51–6:59 min/km

Week 2

Steady Run 30

Warm-up15mWork30mCool-down15m

Warm up easily for fifteen minutes, then run thirty minutes at a steady effort between easy and threshold where you can speak in short phrases. Cool down easily for fifteen minutes afterward.

RPE 5–6

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Long Run 115

Work115m

Run this long run at a comfortable conversational effort, keeping the pace easy and preserving finishing reserve. Adjust for hills, heat and cumulative fatigue.

RPE 3–4 · 5:51–6:59 min/km

Week 3

Marathon Current Equivalent 45

Warm-up15mWork45mCool-down15m

Warm up easily for fifteen minutes, then run forty-five minutes at your current-capability marathon-equivalent effort, a controlled rhythm that is not a promised result. Cool down easily for fifteen minutes afterward.

RPE 5–6 · 5:20–5:33 min/km

Medium Long Run 70

Work70m

Run at a comfortable conversational effort for this midweek medium-long session. Keep the pace easy and relaxed, focusing on steady time on feet.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run with Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six short relaxed accelerations of twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled rather than all-out, then cool down easily for ten minutes.

RPE 3–4

Long Run 125

Work125m

Run this long run at a comfortable conversational effort, keeping the pace easy and preserving finishing reserve. Adjust for hills, heat and cumulative fatigue.

RPE 3–4 · 5:51–6:59 min/km

Week 4

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Long Run 115

Work115m

Run this long run at a comfortable conversational effort, keeping the pace easy and preserving finishing reserve. Adjust for hills, heat and cumulative fatigue.

RPE 3–4 · 5:51–6:59 min/km

Week 5

Steady Run 40

Warm-up15mWork40mCool-down15m

Warm up easily for fifteen minutes, then run forty minutes at a steady effort between easy and threshold where you can speak in short phrases. Cool down easily for fifteen minutes afterward.

RPE 5–6

Medium Long Run 80

Work80m

Run at a comfortable conversational effort for this midweek medium-long session. Keep the pace easy and relaxed, focusing on steady time on feet.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run with Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six short relaxed accelerations of twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled rather than all-out, then cool down easily for ten minutes.

RPE 3–4

Long Run 135

Work135m

Run this long run at a comfortable conversational effort, keeping the pace easy and preserving finishing reserve. Adjust for hills, heat and cumulative fatigue. Rehearse a familiar pre-run breakfast on this long run; note timing and how your stomach feels during the first hour.

RPE 3–4 · 5:51–6:59 min/km

Week 6

Marathon Current Equivalent 50

Warm-up15mWork50mCool-down15m

Warm up easily for fifteen minutes, then run fifty minutes at your current-capability marathon-equivalent effort, a controlled rhythm that is not a promised result. Cool down easily for fifteen minutes afterward.

RPE 5–6 · 5:20–5:33 min/km

Easy Run 50

Work50m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Long Run 145

Work145m

Run this long run at a comfortable conversational effort, keeping the pace easy and preserving finishing reserve. Adjust for hills, heat and cumulative fatigue.

RPE 3–4 · 5:51–6:59 min/km

Week 7

Steady Run 40

Warm-up15mWork40mCool-down15m

Warm up easily for fifteen minutes, then run forty minutes at a steady effort between easy and threshold where you can speak in short phrases. Cool down easily for fifteen minutes afterward.

RPE 5–6

Medium Long Run 90

Work90m

Run at a comfortable conversational effort for this midweek medium-long session. Keep the pace easy and relaxed, focusing on steady time on feet.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run with Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six short relaxed accelerations of twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled rather than all-out, then cool down easily for ten minutes.

RPE 3–4

Long Run 155

Work155m

Run this long run at a comfortable conversational effort, keeping the pace easy and preserving finishing reserve. Adjust for hills, heat and cumulative fatigue. Practice taking carbohydrate during this long run at a rate and product you already tolerate; record timing and any GI response.

RPE 3–4 · 5:51–6:59 min/km

Week 8

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Long Run 145

Work145m

Run this long run at a comfortable conversational effort, keeping the pace easy and preserving finishing reserve. Adjust for hills, heat and cumulative fatigue.

RPE 3–4 · 5:51–6:59 min/km

Week 9

Marathon Current Equivalent 50

Warm-up15mWork50mCool-down15m

Warm up easily for fifteen minutes, then run fifty minutes at your current-capability marathon-equivalent effort, a controlled rhythm that is not a promised result. Cool down easily for fifteen minutes afterward.

RPE 5–6 · 5:20–5:33 min/km

Medium Long Run 80

Work80m

Run at a comfortable conversational effort for this midweek medium-long session. Keep the pace easy and relaxed, focusing on steady time on feet.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run with Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six short relaxed accelerations of twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled rather than all-out, then cool down easily for ten minutes.

RPE 3–4

Long Run 155

Work155m

Run this long run at a comfortable conversational effort, keeping the pace easy and preserving finishing reserve. Adjust for hills, heat and cumulative fatigue. Practice your hydration plan on this long run; use thirst and comfort as guides and note how much you actually drink.

RPE 3–4 · 5:51–6:59 min/km

Week 10

Steady Run 40

Warm-up15mWork40mCool-down15m

Warm up easily for fifteen minutes, then run forty minutes at a steady effort between easy and threshold where you can speak in short phrases. Cool down easily for fifteen minutes afterward.

RPE 5–6

Medium Long Run 90

Work90m

Run at a comfortable conversational effort for this midweek medium-long session. Keep the pace easy and relaxed, focusing on steady time on feet.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Long Run 165

Work165m

Run this long run at a comfortable conversational effort, keeping the pace easy and preserving finishing reserve. Adjust for hills, heat and cumulative fatigue.

RPE 3–4 · 5:51–6:59 min/km

Week 11

Marathon Current Equivalent 50

Warm-up15mWork50mCool-down15m

Warm up easily for fifteen minutes, then run fifty minutes at your current-capability marathon-equivalent effort, a controlled rhythm that is not a promised result. Cool down easily for fifteen minutes afterward.

RPE 5–6 · 5:20–5:33 min/km

Easy Run 50

Work50m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run with Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six short relaxed accelerations of twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled rather than all-out, then cool down easily for ten minutes.

RPE 3–4

Long Run 165

Work165m

Run this long run at a comfortable conversational effort, keeping the pace easy and preserving finishing reserve. Adjust for hills, heat and cumulative fatigue. Wear and test your carrying system (belt, vest or handheld) for the full long run; adjust for bounce and access.

RPE 3–4 · 5:51–6:59 min/km

Week 12

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Long Run 155

Work155m

Run this long run at a comfortable conversational effort, keeping the pace easy and preserving finishing reserve. Adjust for hills, heat and cumulative fatigue.

RPE 3–4 · 5:51–6:59 min/km

Week 13

Steady Run 40

Warm-up15mWork40mCool-down15m

Warm up easily for fifteen minutes, then run forty minutes at a steady effort between easy and threshold where you can speak in short phrases. Cool down easily for fifteen minutes afterward.

RPE 5–6

Medium Long Run 90

Work90m

Run at a comfortable conversational effort for this midweek medium-long session. Keep the pace easy and relaxed, focusing on steady time on feet.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run with Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six short relaxed accelerations of twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled rather than all-out, then cool down easily for ten minutes.

RPE 3–4

Long Run 165

Work165m

Run this long run at a comfortable conversational effort, keeping the pace easy and preserving finishing reserve. Adjust for hills, heat and cumulative fatigue. Run this long run in your planned race shoes and race-day clothing; check for any rubbing or discomfort over the full duration.

RPE 3–4 · 5:51–6:59 min/km

Week 14

Marathon Current Equivalent 50

Warm-up15mWork50mCool-down15m

Warm up easily for fifteen minutes, then run fifty minutes at your current-capability marathon-equivalent effort, a controlled rhythm that is not a promised result. Cool down easily for fifteen minutes afterward.

RPE 5–6 · 5:20–5:33 min/km

Easy Run 50

Work50m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Long Run with Marathon Finish 150

Warm-up105mWork45m

Run the first one hundred five minutes easily and conversationally as a warmup, then run the final forty-five minutes at your current-capability marathon-equivalent effort. This is a controlled rhythm, not a promised result, and the total session is one hundred fifty minutes. Combine your rehearsed breakfast, carbohydrate and hydration on this long run and confirm gastrointestinal tolerance at race-like effort.

RPE 5–6 · 5:20–5:33 min/km

Week 15

Steady Run 40

Warm-up15mWork40mCool-down15m

Warm up easily for fifteen minutes, then run forty minutes at a steady effort between easy and threshold where you can speak in short phrases. Cool down easily for fifteen minutes afterward.

RPE 5–6

Medium Long Run 90

Work90m

Run at a comfortable conversational effort for this midweek medium-long session. Keep the pace easy and relaxed, focusing on steady time on feet.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run with Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six short relaxed accelerations of twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled rather than all-out, then cool down easily for ten minutes.

RPE 3–4

Long Run with Marathon Finish 160

Warm-up110mWork50m

Run the first one hundred ten minutes easily and conversationally as a warmup, then run the final fifty minutes at your current-capability marathon-equivalent effort. This is a controlled rhythm, not a promised result, and the total session is one hundred sixty minutes. Rehearse pacing and fueling on terrain or in conditions similar to your race course; practice adjusting effort for hills and heat.

RPE 5–6 · 5:20–5:33 min/km

Week 16

Marathon Current Equivalent 45

Warm-up15mWork45mCool-down15m

Warm up easily for fifteen minutes, then run forty-five minutes at your current-capability marathon-equivalent effort, a controlled rhythm that is not a promised result. Cool down easily for fifteen minutes afterward.

RPE 5–6 · 5:20–5:33 min/km

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run with Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six short relaxed accelerations of twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled rather than all-out, then cool down easily for ten minutes.

RPE 3–4

Long Run 90 Taper

Work90m

Run this taper long run at a comfortable conversational effort, keeping the pace easy and relaxed. This shorter session preserves the long-run habit while reducing fatigue. Rehearse your race-morning start timing and pre-race routine before this shorter long run; confirm the sequence feels familiar.

RPE 3–4 · 5:51–6:59 min/km

Week 17

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run with Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six short relaxed accelerations of twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled rather than all-out, then cool down easily for ten minutes.

RPE 3–4

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Long Run 75 Taper

Work75m

Run this taper long run at a comfortable conversational effort, keeping the pace easy and relaxed. This shorter session preserves the long-run habit while reducing fatigue.

RPE 3–4 · 5:51–6:59 min/km

Week 18

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at a comfortable conversational effort where you can speak in full sentences. Keep the pace easy and relaxed, adjusting for hills, heat and fatigue.

RPE 3–4 · 5:51–6:59 min/km

Easy Run with Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six short relaxed accelerations of twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled rather than all-out, then cool down easily for ten minutes.

RPE 3–4

Marathon Race

Work42.195km

Run the full marathon distance of forty-two point one nine five kilometers. Execute the pacing, fueling, hydration and gear choices you rehearsed in training, and do not introduce anything new on race day.

RPE 5–6 · 5:20–5:33 min/km