Official · MARATHON · TARGET

Target Marathon Plan

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 an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Strides 6

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six relaxed twenty-second strides with one-minute easy recoveries, then cool down easily for ten minutes. Keep each stride smooth and technically relaxed, never all-out.

RPE 3–4

Long Run Easy 90

Work90m

Run this long run at an easy conversational effort, preserving finishing reserve. Keep the pace relaxed and use the time to build durability and rehearse your execution choices.

RPE 3–4 · 5:51–6:59 min/km

Week 2

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Steady Run 50

Warm-up15mWork20mCool-down15m

Warm up easily for fifteen minutes, then run twenty minutes at a steady effort between easy and threshold, then cool down easily for fifteen minutes. Keep the steady segment controlled and rhythmic, using short phrases only.

RPE 5–6 · 5:20–5:33 min/km

Strides 6

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six relaxed twenty-second strides with one-minute easy recoveries, then cool down easily for ten minutes. Keep each stride smooth and technically relaxed, never all-out.

RPE 3–4

Long Run Easy 105

Work105m

Run this long run at an easy conversational effort, preserving finishing reserve. Keep the pace relaxed and use the time to build durability and rehearse your execution choices. Eat the same familiar pre-run breakfast you plan for race morning, about two to three hours before this long run, and note how your stomach feels.

RPE 3–4 · 5:51–6:59 min/km

Week 3

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Steady Run 50

Warm-up15mWork20mCool-down15m

Warm up easily for fifteen minutes, then run twenty minutes at a steady effort between easy and threshold, then cool down easily for fifteen minutes. Keep the steady segment controlled and rhythmic, using short phrases only.

RPE 5–6 · 5:20–5:33 min/km

Strides 6

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six relaxed twenty-second strides with one-minute easy recoveries, then cool down easily for ten minutes. Keep each stride smooth and technically relaxed, never all-out.

RPE 3–4

Long Run Easy 120

Work2h

Run this long run at an easy conversational effort, preserving finishing reserve. Keep the pace relaxed and use the time to build durability and rehearse your execution choices. Wear your planned race carrying system (belt, vest or handheld) for this long run and confirm it does not bounce or chafe.

RPE 3–4 · 5:51–6:59 min/km

Week 4

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Strides 6

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six relaxed twenty-second strides with one-minute easy recoveries, then cool down easily for ten minutes. Keep each stride smooth and technically relaxed, never all-out.

RPE 3–4

Long Run Easy 105

Work105m

Run this long run at an easy conversational effort, preserving finishing reserve. Keep the pace relaxed and use the time to build durability and rehearse your execution choices. Practice drinking to thirst at your planned intervals and record how much you take and how you feel, without forcing extra fluid.

RPE 3–4 · 5:51–6:59 min/km

Week 5

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Steady Run 60

Warm-up15mWork30mCool-down15m

Warm up easily for fifteen minutes, then run thirty minutes at a steady effort between easy and threshold, then cool down easily for fifteen minutes. Keep the steady segment controlled and rhythmic, using short phrases only.

RPE 5–6 · 5:20–5:33 min/km

Strides 6

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six relaxed twenty-second strides with one-minute easy recoveries, then cool down easily for ten minutes. Keep each stride smooth and technically relaxed, never all-out.

RPE 3–4

Long Run Easy 135

Work135m

Run this long run at an easy conversational effort, preserving finishing reserve. Keep the pace relaxed and use the time to build durability and rehearse your execution choices.

RPE 3–4 · 5:51–6:59 min/km

Week 6

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Interval 6x800

Warm-up15m×6Work3mRecovery2mCool-down15m

Warm up easily for fifteen minutes, then run six three-minute intervals at current capability with two-minute easy recoveries, then cool down easily for fifteen minutes. Keep each interval controlled and consistent, not all-out.

RPE 7 · 4:36–4:47 min/km

Strides 6

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six relaxed twenty-second strides with one-minute easy recoveries, then cool down easily for ten minutes. Keep each stride smooth and technically relaxed, never all-out.

RPE 3–4

Long Run Easy 150

Work150m

Run this long run at an easy conversational effort, preserving finishing reserve. Keep the pace relaxed and use the time to build durability and rehearse your execution choices. Try your planned in-run carbohydrate source at a modest, comfortable amount and note GI tolerance and energy.

RPE 3–4 · 5:51–6:59 min/km

Week 7

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Steady Run 60

Warm-up15mWork30mCool-down15m

Warm up easily for fifteen minutes, then run thirty minutes at a steady effort between easy and threshold, then cool down easily for fifteen minutes. Keep the steady segment controlled and rhythmic, using short phrases only.

RPE 5–6 · 5:20–5:33 min/km

Strides 6

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six relaxed twenty-second strides with one-minute easy recoveries, then cool down easily for ten minutes. Keep each stride smooth and technically relaxed, never all-out.

RPE 3–4

Long Run Easy 165

Work165m

Run this long run at an easy conversational effort, preserving finishing reserve. Keep the pace relaxed and use the time to build durability and rehearse your execution choices. Run this long session in your planned race shoes and kit, including socks, to confirm comfort over a longer duration.

RPE 3–4 · 5:51–6:59 min/km

Week 8

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Strides 6

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six relaxed twenty-second strides with one-minute easy recoveries, then cool down easily for ten minutes. Keep each stride smooth and technically relaxed, never all-out.

RPE 3–4

Long Run Easy 150

Work150m

Run this long run at an easy conversational effort, preserving finishing reserve. Keep the pace relaxed and use the time to build durability and rehearse your execution choices.

RPE 3–4 · 5:51–6:59 min/km

Week 9

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Steady Run 50

Warm-up15mWork20mCool-down15m

Warm up easily for fifteen minutes, then run twenty minutes at a steady effort between easy and threshold, then cool down easily for fifteen minutes. Keep the steady segment controlled and rhythmic, using short phrases only.

RPE 5–6 · 5:20–5:33 min/km

Strides 6

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six relaxed twenty-second strides with one-minute easy recoveries, then cool down easily for ten minutes. Keep each stride smooth and technically relaxed, never all-out.

RPE 3–4

Long Run Goal MP 120

Warm-up45mWork30mCool-down45m

Warm up easily for forty-five minutes, then run thirty minutes at goal marathon pace with controlled rhythm, then cool down easily for forty-five minutes. Keep the goal-pace segment smooth and relaxed, not a race. Combine your pre-run meal, carrying system, hydration and carbohydrate during this long run and record any GI discomfort.

RPE 5–6 · 5:20–5:33 min/km

Week 10

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Interval 5x1000

Warm-up15m×5Work4mRecovery2mCool-down15m

Warm up easily for fifteen minutes, then run five four-minute intervals at current capability with two-minute easy recoveries, then cool down easily for fifteen minutes. Keep each interval controlled and consistent, not all-out.

RPE 7 · 4:36–4:47 min/km

Strides 6

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six relaxed twenty-second strides with one-minute easy recoveries, then cool down easily for ten minutes. Keep each stride smooth and technically relaxed, never all-out.

RPE 3–4

Long Run Goal MP 135

Warm-up50mWork35mCool-down50m

Warm up easily for fifty minutes, then run thirty-five minutes at goal marathon pace with controlled rhythm, then cool down easily for fifty minutes. Keep the goal-pace segment smooth and relaxed, not a race. Rehearse the expected race terrain or a similar surface and, if possible, similar weather, adjusting effort to conditions.

RPE 5–6 · 5:20–5:33 min/km

Week 11

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Steady Run 60

Warm-up15mWork30mCool-down15m

Warm up easily for fifteen minutes, then run thirty minutes at a steady effort between easy and threshold, then cool down easily for fifteen minutes. Keep the steady segment controlled and rhythmic, using short phrases only.

RPE 5–6 · 5:20–5:33 min/km

Strides 6

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six relaxed twenty-second strides with one-minute easy recoveries, then cool down easily for ten minutes. Keep each stride smooth and technically relaxed, never all-out.

RPE 3–4

Long Run Goal MP 150

Warm-up55mWork40mCool-down55m

Warm up easily for fifty-five minutes, then run forty minutes at goal marathon pace with controlled rhythm, then cool down easily for fifty-five minutes. Keep the goal-pace segment smooth and relaxed, not a race.

RPE 5–6 · 5:20–5:33 min/km

Week 12

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Strides 6

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six relaxed twenty-second strides with one-minute easy recoveries, then cool down easily for ten minutes. Keep each stride smooth and technically relaxed, never all-out.

RPE 3–4

Long Run Goal MP 135

Warm-up50mWork35mCool-down50m

Warm up easily for fifty minutes, then run thirty-five minutes at goal marathon pace with controlled rhythm, then cool down easily for fifty minutes. Keep the goal-pace segment smooth and relaxed, not a race. Start this long run at your planned race-day time and rehearse your warm-up, pacing and first-kilometer discipline.

RPE 5–6 · 5:20–5:33 min/km

Week 13

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Steady Run 60

Warm-up15mWork30mCool-down15m

Warm up easily for fifteen minutes, then run thirty minutes at a steady effort between easy and threshold, then cool down easily for fifteen minutes. Keep the steady segment controlled and rhythmic, using short phrases only.

RPE 5–6 · 5:20–5:33 min/km

Strides 6

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six relaxed twenty-second strides with one-minute easy recoveries, then cool down easily for ten minutes. Keep each stride smooth and technically relaxed, never all-out.

RPE 3–4

Long Run Goal MP 165

Warm-up55mWork55mCool-down55m

Warm up easily for fifty-five minutes, then run fifty-five minutes at goal marathon pace with controlled rhythm, then cool down easily for fifty-five minutes. Keep the goal-pace segment smooth and relaxed, not a race. Repeat your rehearsed pre-run meal and confirm it still works when combined with your full fueling and hydration plan.

RPE 5–6 · 5:20–5:33 min/km

Week 14

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Interval 5x1000

Warm-up15m×5Work4mRecovery2mCool-down15m

Warm up easily for fifteen minutes, then run five four-minute intervals at current capability with two-minute easy recoveries, then cool down easily for fifteen minutes. Keep each interval controlled and consistent, not all-out.

RPE 7 · 4:36–4:47 min/km

Strides 6

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six relaxed twenty-second strides with one-minute easy recoveries, then cool down easily for ten minutes. Keep each stride smooth and technically relaxed, never all-out.

RPE 3–4

Long Run Goal MP 180

Warm-up55mWork70mCool-down55m

Warm up easily for fifty-five minutes, then run seventy minutes at goal marathon pace with controlled rhythm, then cool down easily for fifty-five minutes. Keep the goal-pace segment smooth and relaxed, not a race. Rehearse your full in-run carbohydrate and hydration plan at goal effort and confirm GI tolerance and energy stability.

RPE 5–6 · 5:20–5:33 min/km

Week 15

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Steady Run 50

Warm-up15mWork20mCool-down15m

Warm up easily for fifteen minutes, then run twenty minutes at a steady effort between easy and threshold, then cool down easily for fifteen minutes. Keep the steady segment controlled and rhythmic, using short phrases only.

RPE 5–6 · 5:20–5:33 min/km

Strides 6

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six relaxed twenty-second strides with one-minute easy recoveries, then cool down easily for ten minutes. Keep each stride smooth and technically relaxed, never all-out.

RPE 3–4

Long Run Goal MP 165

Warm-up55mWork55mCool-down55m

Warm up easily for fifty-five minutes, then run fifty-five minutes at goal marathon pace with controlled rhythm, then cool down easily for fifty-five minutes. Keep the goal-pace segment smooth and relaxed, not a race. Wear your complete race-day kit, shoes and carrying system together for this long run and confirm nothing needs changing.

RPE 5–6 · 5:20–5:33 min/km

Week 16

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Strides 6

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six relaxed twenty-second strides with one-minute easy recoveries, then cool down easily for ten minutes. Keep each stride smooth and technically relaxed, never all-out.

RPE 3–4

Long Run Goal MP 120

Warm-up45mWork30mCool-down45m

Warm up easily for forty-five minutes, then run thirty minutes at goal marathon pace with controlled rhythm, then cool down easily for forty-five minutes. Keep the goal-pace segment smooth and relaxed, not a race. Do a final combined rehearsal of breakfast, carrying, fueling, hydration and gear on terrain similar to the race course.

RPE 5–6 · 5:20–5:33 min/km

Week 17

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 50

Work50m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Strides 6

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six relaxed twenty-second strides with one-minute easy recoveries, then cool down easily for ten minutes. Keep each stride smooth and technically relaxed, never all-out.

RPE 3–4

Long Run Easy 90

Work90m

Run this long run at an easy conversational effort, preserving finishing reserve. Keep the pace relaxed and use the time to build durability and rehearse your execution choices.

RPE 3–4 · 5:51–6:59 min/km

Week 18

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Easy Run 40

Work40m

Run at an easy conversational effort where you can hold full sentences. Keep the pace relaxed and use this session to recover and build aerobic durability without pushing.

RPE 3–4 · 5:51–6:59 min/km

Strides 6

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for twenty minutes, then run six relaxed twenty-second strides with one-minute easy recoveries, then cool down easily for ten minutes. Keep each stride smooth and technically relaxed, never all-out.

RPE 3–4

Marathon Race

Work42.195km

Run the full marathon at your rehearsed goal pace, using the fueling, hydration, gear and pacing choices you practiced throughout training. Start conservatively, settle into a controlled rhythm, and do not introduce anything new on race day.

RPE 5–6 · 5:20–5:33 min/km