This marathon schedule is for runners who already train consistently and can complete a comfortable 10K. It builds long-run durability, marathon-pace control, recovery weeks, fueling practice, and a progressive taper into race day.
You searched for a marathon training plan or marathon training program and want a clear structure before committing to the block.
You need a marathon running plan with weekly mileage, long runs, workouts, recovery weeks, and a taper.
You want a marathon running training plan that can change when real life interrupts the schedule.
You care about the marathon workout plan, not just the race date: easy runs, long runs, marathon-pace segments, threshold support, and recovery.
Searchers looking for a marathon training plan usually need more than a calendar. They need to know what belongs in the program, how the weeks progress, and how the workouts fit together.
The long run is the visible part of a marathon running plan, but weekly consistency is what makes it work. Mileage should build gradually, with recovery weeks placed before fatigue becomes the plan.
A marathon workout plan usually includes easy runs, long runs, marathon-pace work, threshold support, strides, and recovery. The mix depends on your background and goal.
The last part of a marathon training program should sharpen confidence, reduce fatigue, and keep race effort familiar. A good taper protects fitness instead of testing it.
The schedule builds in three blocks with recovery weeks, peaks with marathon-specific long running, and then tapers. The complete day-by-day plan follows below.
Weeks 1-6
Build the weekly rhythm with easy mileage, steady long runs, strides, and recovery weeks.
Weeks 7-15
Add marathon-pace blocks, threshold support, fueling practice, and longer aerobic sessions.
Weeks 16-24
Protect the biggest long runs, then reduce fatigue while keeping race-day rhythm sharp.
This 18-week structured marathon plan typically schedules 4 runs per week and progressively develops endurance and distance-specific fitness through easy running, quality work and long runs.
Not sure what RPE means? Read the 1–10 RPE effort guide.Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Wed
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Fri
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
Sun
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Wed
RPE 5–6Warm up easily for ten minutes, then run twenty minutes at a controlled steady effort between Easy and Threshold where you can speak in short phrases. Cool down easily for ten minutes afterward.
Fri
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Sun
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Wed
RPE 5–6Warm up easily for ten minutes, then run twenty-five minutes at a controlled steady effort between Easy and Threshold where you can speak in short phrases. Cool down easily for ten minutes afterward.
Fri
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
Sun
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Eat your familiar pre-run breakfast about two hours before this long run and note how your stomach feels during the first 30 minutes.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Wed
RPE 5–6Warm up easily for ten minutes, then run twenty-five minutes starting Easy and gradually finishing at a steady effort with short phrases. Cool down easily for ten minutes afterward.
Fri
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Sun
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Wed
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Fri
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
Sun
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Carry or plan water access and drink to thirst during this long run; record how much you drank and whether you felt thirsty or bloated.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Wed
RPE 5–6Warm up easily for ten minutes, then run twenty-five minutes at a controlled steady effort between Easy and Threshold where you can speak in short phrases. Cool down easily for ten minutes afterward.
Fri
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Sun
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Wed
RPE 5–6Warm up easily for ten minutes, then run thirty minutes starting Easy and gradually finishing at a steady effort with short phrases. Cool down easily for ten minutes afterward.
Fri
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
Sun
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Practice taking a small carbohydrate source every 30-45 minutes during this long run and note any stomach discomfort.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Wed
RPE 5–6Warm up easily for ten minutes, then run thirty minutes at a controlled steady effort between Easy and Threshold where you can speak in short phrases. Cool down easily for ten minutes afterward.
Fri
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Sun
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Wed
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Fri
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
Sun
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Run this long run with your intended carrying system (belt, vest or handheld) and check for chafing, bouncing and access ease.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Wed
RPE 5–6Warm up easily for ten minutes, then run thirty minutes starting Easy and gradually finishing at a steady effort with short phrases. Cool down easily for ten minutes afterward.
Fri
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Sun
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Wed
RPE 5–6Warm up easily for ten minutes, then run thirty minutes at a controlled steady effort between Easy and Threshold where you can speak in short phrases. Cool down easily for ten minutes afterward.
Fri
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
Sun
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Combine your breakfast, carbohydrate and hydration choices on this long run and record any gastrointestinal issues to adjust before race day.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Wed
RPE 5–6Warm up easily for ten minutes, then run thirty-five minutes starting Easy and gradually finishing at a steady effort with short phrases. Cool down easily for ten minutes afterward.
Fri
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Sun
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Wed
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Fri
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
Sun
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Wear your intended race shoes, socks and clothing for this long run and check for blisters, overheating or chafing.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Wed
RPE 5–6Warm up easily for ten minutes, then run thirty minutes at a controlled steady effort between Easy and Threshold where you can speak in short phrases. Cool down easily for ten minutes afterward.
Fri
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Sun
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Run this long run on terrain or in conditions similar to your race course and practice adjusting effort for hills, heat or wind.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Wed
RPE 5–6Warm up easily for ten minutes, then run thirty minutes starting Easy and gradually finishing at a steady effort with short phrases. Cool down easily for ten minutes afterward.
Fri
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
Sun
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Rehearse your race-morning timing: wake, breakfast, warm-up and start, so you know how long everything takes before the gun.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Wed
RPE 5–6Warm up easily for ten minutes, then run twenty minutes at a controlled steady effort between Easy and Threshold where you can speak in short phrases. Cool down easily for ten minutes afterward.
Fri
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Sun
RPE 3–4Run this taper long run at an Easy conversational effort with a finishing reserve. Keep the effort relaxed and use this session to confirm your race-day choices. Combined rehearsal one: use your chosen breakfast, carrying system, carbohydrate, hydration and race gear together on this long run.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Wed
RPE 5–6Warm up easily for ten minutes, then run twenty-five minutes starting Easy and gradually finishing at a steady effort with short phrases. Cool down easily for ten minutes afterward.
Fri
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
Sun
RPE 3–4Run this taper long run at an Easy conversational effort with a finishing reserve. Keep the effort relaxed and use this session to confirm your race-day choices. Combined rehearsal two: repeat your full breakfast, carrying, fueling, hydration and gear system on this shorter long run to confirm comfort.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Wed
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Fri
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Sun
RPE 3–4Run the marathon at a controlled, conversational effort using the fueling, hydration, carrying and gear choices you rehearsed in training. Start conservatively, drink to thirst, take your practiced carbohydrate, and introduce nothing new on race day.
The official plan is your stable starting point. Once training begins, AI Coach uses completed work, load and recovery signals, and schedule changes to suggest adjustments for your approval.
AI Coach compares scheduled sessions with completed, missed or added training, including duration and intensity, so its guidance reflects what you actually did.
It combines recent workload, perceived effort and available recovery signals to explain whether to continue, ease back or prioritize recovery. It never changes the plan silently.
When fatigue, missed training or schedule changes disrupt the week, AI Coach can propose moving, reducing or replacing sessions, explain the trade-off, and apply changes only after you confirm.
A generic marathon plan can show the structure. Trainingload.ai turns it into your plan: training days, completed workouts, training load, missed runs, and taper decisions all stay connected after login.
The page gives the marathon training plan structure. The app helps you keep the plan usable across 16 to 24 weeks of real training.
Do not force a risky catch-up. Rebuild the sequence so the next marathon workout still has a purpose.
Hold mileage or reduce intensity before fatigue turns a good marathon training program into survival mode.
Use completed workouts, fatigue, and recent consistency to decide how much to reduce before race day.
View the frozen performance-improvement schedule for this distance.
View the race-specific schedule that requires current capability and a goal event.
Use this if you are building toward the marathon from 13.1 miles.
Understand how workload supports marathon training decisions.
Track CTL, ATL, and TSB through marathon training.
Draft confirmable long-run, recovery, and taper changes from training load.
Draft confirmable changes from completed runs and load, not a fixed calendar.
Use a recent result as a verifiable pace anchor.
Common questions about plan length, weekly structure, AI coach review, and how to adjust when training changes.
Many marathon training plans run 16 to 24 weeks. A shorter plan can work for experienced runners with steady mileage; newer marathoners usually benefit from a longer marathon training program.
A marathon running plan should include easy mileage, long runs, marathon-pace workouts, recovery weeks, fueling practice, peak training, taper, and race-week guidance.
A marathon training program is the full multi-week structure. A marathon workout plan is the session mix inside it: easy runs, long runs, marathon-pace work, threshold support, strides, and recovery runs.
Yes. Use this page to understand the structure, then log in to create a marathon plan that fits your schedule and can adjust after completed workouts.
Add an official plan free and adjust it manually, or use Plus/Pro AI coaching to review completed training and propose changes for you to confirm.