Marathon training planner. Create your free workout.

Marathon training planner

Are you looking for a training planner to run a marathon?

Get your 16 weeks plan for free with Go&Race!

On this page you can generate marathon training schedule for times from 3 hours to 6 hours.
The starting point is the target time of your marathon, so you can set up the table correctly and successfully complete a 42 K.

To predict your potential race time we suggest you to take a look at our page dedicated to the estimate of the race potential, inspired by a recent performance. Knowing, for example, the actual time of one or more recent half marathons, helps to estimate the final time with which it will be possible to run a marathon.

Once the target time has been established, just set some information in the following form to create the marathon training plan.

Good workouts and good luck for your marathon!

Marathon training planner - Workouts generation

Select the unit (km or miles), the goal time, the race day. Marathon training plans are 18 weeks long for time below 3h 30', or 16 weeks in the other cases. Calendars are set forcing event day to Sunday.
Unless otherwise specified, a table for completing a marathon in 4 hours is loaded on this page. Customize units (km or miles), time and date as desired.

Unit	Marathon Time [hh:mm]	Marathon Date
Unit km miles	hh 3456 mm 000102030405060708091011121314151617181920212223242526272829303132333435363738394041424344454647484950515253545556575859	Day 12345678910111213141516171819202122232425262728293031 Month JanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctoberNovemberDecember Year 20242025

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 4h00'

Duration: 16 weeks

Total length: km

Weekly average: km

Race pace: 5'41" min/km

Vers. 1.8, last update: 05/04/2022

The following table provides 4 week workouts. If you can only do 3 week workouts, delete the Wednesday workout.