Marathon Training Plan: Your Free Schedule

Marathon training plan

Looking for a training plan for your marathon?

With Go&Race, get your free custom 16 or 18-week schedule! On this page, you can generate marathon training plans for times from 2h 40' to 6h. The plan adapts to your goal, varying in frequency (from 3 to 6 days/week), workout type, and mileage.

Start with your target time to set up the right plan and conquer your 42k. Not sure about your goal? Use our race potential estimator based on a recent time.

Once your goal is set, fill out the form below and generate your training plan now.

Happy training and good luck with your marathon!

Generate your marathon training schedule

Select the unit (km or miles), your goal time, and the race date. Plans are 18 weeks long (for times under 3h30') or 16 weeks. The calendar is generated assuming the race is on a Sunday.

Unit	Marathon Time [hh:mm]	Marathon Date
Unit km miles	hh 23456 mm 000102030405060708091011121314151617181920212223242526272829303132333435363738394041424344454647484950515253545556575859	Day 12345678910111213141516171819202122232425262728293031 Month JanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctoberNovemberDecember Year 20252026

Go&Race Liability Discharge - Checking the box on the side exonerates Go&Race from any responsibility for injuries that may have occurred during training. By checking the box you acknowledge that you are perfectly aware that Go&Race has no way of assessing the form of an athlete, which is why the schedule cannot be considered personalized and suitable for a specific athlete. Go&Race invites any athlete to perform any possible medical assessment before starting an athletic training and to be constantly followed by sports doctors and athletic trainers. The chart is not a prescription, does not guarantee any success and may contain errors and / or typos.

Press here to create your marathon training plan

TRAINING PLAN: marathon in 4 hours

Vers. 2.1, last update: 24/07/2024. Click here to see the release notes.
Save your plan! Login or register for free!

NOTES ON SYMBOLS USED IN THE TABLES
Workouts that include interval trainings have a warm-up phase (WUP), a fast phase and a recovery phase (REC). The pace of the fast phase depends on its length, so short (SIT), medium (MIT), long (LIT) and very long (VLIT) repetitions are expected.
Long runs are performed at paces (VL) on average 20 seconds slower than reference pace (REF), sometimes with portions performed at faster paces. During the weeks, evaluate the post-long stress to avoid overloads: if the pace of the long runs is too fast and you feel tired performing the following week's sessions, consider performing the long runs more slowly. Obviously, if we deviate too much from the race pace, we risk running an untraining run and therefore we need to rethink the target time for the marathon.
In the table there are slow (SR), medium (MR) and fast (FR) running paces. In some cases VL is a faster pace than SR.
The training sessions following the long runs include a slow regenerating run (RSR).

The following table includes 4 weekly workouts.If you can only do 3 week workouts, do not consider the Wednesday workout.