Distance: Marathon
Target pace:
Our No target time marathon training plan is over 16 weeks and is completely free to use.
You can decide if you want to do all 16 weeks or start at any point during the training plan, it's completely up to you.
Congratulations on choosing your marathon plan. This plan is designed to help you be prepared to run that full distance.\n\nThe key to success here is mileage. The aim is to be standing on the startline, 42.2km ahead of you and not feel any stress about that at all. On that basis the priority for the next 16 weeks is to get those long runs in. As great as it would be to run religiously 4 times a week for 16 weeks, we all lead busy lives and it can't always be possible. Prioritise a few hours over the weekend to get out there and clock up the easy miles, along with a shorter easy run during the week. Supplement the long runs with the interval and tempo sessions. These will work on improving your VO2 max, and build strength in the legs, all with the aim of making race-day as comfortable as possible.
Ready to get started on your journey?
Week 1 -
Distance: 29.0 km -
Number of runs: 4
Monday
Rest
Tuesday
5km
Pace: Easy
Wednesday
Rest
Thursday
6km
Pace: Easy
Friday
Rest
Saturday
5km
Pace: Easy
Sunday
13km
Pace: Slow
Week 2 -
Distance: 32.0 km -
Number of runs: 4
Monday
Rest
Tuesday
8km
Pace: Tempo
Wednesday
Rest
Thursday
6km
Pace: Easy
Friday
Rest
Saturday
5km
Pace: Easy
Sunday
13km
Pace: Slow
Week 3 -
Distance: 37.7 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - Warm up, 3 x 1.5km @ Tempo x 400m @ Slow, Cool down
Pace: Tempo
Wednesday
Rest
Thursday
8km
Pace: Easy
Friday
Rest
Saturday
5km
Pace: Easy
Sunday
16km
Pace: Slow
Week 4 -
Distance: 32.0 km -
Number of runs: 4
Monday
Rest
Tuesday
9km
Pace: Tempo
Wednesday
Rest
Thursday
8km
Pace: Easy
Friday
Rest
Saturday
5km
Pace: Easy
Sunday
10km
Pace: Steady
Week 5 -
Distance: 39.8 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - Warm up, 6 x 400m @ Tempo x 400m @ Slow, Cool down
Pace: Tempo
Wednesday
Rest
Thursday
8km
Pace: Easy
Friday
Rest
Saturday
5km
Pace: Easy
Sunday
19km
Pace: Slow
Week 6 -
Distance: 43.0 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - Warm up, 5 x 400m @ Tempo x 400m @ Slow, Cool down
Pace: Tempo
Wednesday
Rest
Thursday
10km
Pace: Easy
Friday
Rest
Saturday
5km
Pace: Easy
Sunday
21km
Pace: Slow
Week 7 -
Distance: 39.0 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - Warm up, 10 x 200m @ Tempo x 200m @ Slow, Cool down
Pace: Tempo
Wednesday
Rest
Thursday
11km
Pace: Easy
Friday
Rest
Saturday
5km
Pace: Easy
Sunday
16km
Pace: Slow
Week 8 -
Distance: 45.6 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - Warm up, 4 x 1.0km @ Tempo x 400m @ Slow, Cool down
Pace: Tempo
Wednesday
Rest
Thursday
10km
Pace: Easy
Friday
Rest
Saturday
5km
Pace: Easy
Sunday
22km
Pace: Slow
Week 9 -
Distance: 48.8 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - Warm up, 6 x 600m @ Tempo x 200m @ Slow, Cool down
Pace: Tempo
Wednesday
Rest
Thursday
10km
Pace: Easy
Friday
Rest
Saturday
5km
Pace: Easy
Sunday
26km
Pace: Slow
Week 10 -
Distance: 51.2 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - Warm up, 8 x 200m @ Tempo x 200m @ Slow, Cool down
Pace: Tempo
Wednesday
Rest
Thursday
11km
Pace: Easy
Friday
Rest
Saturday
5km
Pace: Easy
Sunday
29km
Pace: Slow
Week 11 -
Distance: 42.7 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - Warm up, 6 x 400m @ Tempo x 200m @ Slow, Cool down
Pace: Tempo
Wednesday
Rest
Thursday
10km
Pace: Easy
Friday
Rest
Saturday
5km
Pace: Easy
Sunday
21.1km
Pace: Steady
Week 12 -
Distance: 51.0 km -
Number of runs: 4
Monday
Rest
Tuesday
6km
Pace: Easy
Wednesday
Rest
Thursday
8km
Pace: Easy
Friday
Rest
Saturday
5km
Pace: Easy
Sunday
32km
Pace: Slow
Week 13 -
Distance: 48.0 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - Warm up, 10 x 100m @ Tempo x 100m @ Slow, Cool down
Pace: Tempo
Wednesday
Rest
Thursday
6km
Pace: Easy
Friday
Rest
Saturday
5km
Pace: Easy
Sunday
32km
Pace: Slow
Week 14 -
Distance: 49.2 km -
Number of runs: 4
Monday
Rest
Tuesday
6.2km
Pace: Tempo
Wednesday
Rest
Thursday
11km
Pace: Easy
Friday
Rest
Saturday
5km
Pace: Easy
Sunday
27km
Pace: Slow
Week 15 -
Distance: 29.0 km -
Number of runs: 4
Monday
Rest
Tuesday
8km
Pace: Tempo
Wednesday
Rest
Thursday
6km
Pace: Easy
Friday
Rest
Saturday
5km
Pace: Easy
Sunday
10km
Pace: Slow
Week 16 -
Distance: 55.395 km -
Number of runs: 4
Monday
Rest
Tuesday
5km
Pace: Easy
Wednesday
Rest
Thursday
5km
Pace: Easy
Friday
Rest
Saturday
3.2km
Pace: Easy
Sunday
42.2km
Pace: Steady