Free Marathon Training Plan Generator

Create your schedule, sync automatically with Garmin or download the FIT file, and track your progress

Much more than a spreadsheet

Unlock your full training potential by registering for free:

Garmin Connect
Garmin Connect

Automatic sync: send workouts to your watch and import results without lifting a finger.

Coach on Wrist

Download .FIT files and let your watch (Garmin, Coros, etc.) guide you step-by-step.

Sync Strava

Connect your account: import workouts and analyze if you stuck to the plan.

Advanced Analysis

Monitor Training Load (TRIMP), set your Heart Rate Zones, and get weather forecasts.

Features available in your Personal Area

The Philosophy Behind Your Plan

This plan isn't just a spreadsheet; it's a strategy based on physiology and sustainability. Here is the 'Why' behind the 'What'.

The 6 Pillars of Success

Block Periodization

Load doesn't increase linearly. We alternate hard weeks with recovery weeks. This allows your body to supercompensate (get stronger) and prevents burnout.

The 80/20 Balance

80% of your running is easy to build aerobic base. 20% is high quality. If you run your easy runs too fast, you won't have the energy for the key workouts.

Long Runs & "Time on Feet"

You might notice that for targets over 3h30/4h, long runs cap at 30-32 km. Why not 35 or 38? Because of the 3-hour rule. Running longer than 3h in training drastically increases injury risk. Better 30 km of quality running than 35 km of struggling.

Recovery is Training

Rest days and recovery runs (Z2) are not wasted days. That's when your muscles rebuild stronger. Respect them as much as you respect interval training.

Natural Strength (Hills)

In the first 8 weeks, swap an Easy Run for a Hilly Run. Hills are the best gym for runners: they build power and efficiency with less impact shock than weights.

Tapering

In the last 14 days, volume drops. You might feel sluggish: that's normal. You are storing glycogen. Trust the process: you will arrive at race day like a coiled spring.

💡 Your Run, Your Rules

There are many schools of marathon training (some run 38km, some stop at 28km). This plan chooses Quality and Safety. However, you are the pilot: if you feel like running 2km more or less, listen to your body. The plan is the map, but the legs are yours.

Final Goal

To get you to the start line healthy, fresh, and confident.

Set Your Goal

Rapidi:
Note: The race date must be a Sunday.
Target Race Pace: --:--

⚡ Sync your plans with Garmin Connect™

Garmin Connect
  • Auto-Upload: Send your daily workouts directly to your Garmin device.
  • Auto-Import: Find your completed activities instantly in your GoAndRace calendar.
  • Virtual Coach: Automatic adherence analysis and TRIMP calculation.
Register for free and connect your account
Auto-Upload
Auto-Import
Coach

Frequently Asked Questions (FAQ) - Marathon

Using the Plan

The marathon is a serious challenge. We recommend having at least 6 months of consistent running history and having completed at least one half marathon or being able to run 18-20 km (11-12 miles) comfortably.

The Long Run is the key workout. If you miss one, don't try to squeeze it in mid-week (too much stress). If the race is more than 3 weeks away, try to reschedule it for the following Sunday, adjusting the plan slightly, but do not sacrifice the final taper.

For a marathon, 3 days is the absolute minimum and may not be enough for ambitious goals. 4-5 days is ideal to build the necessary weekly mileage and leg endurance.

Strategy & Methodology

Running the full distance in training requires recovery times that are too long (weeks) and drastically increases injury risk. Reaching 30-32 km (or max 3h-3h15 of running) is sufficient to create the necessary physiological adaptations. Adrenaline and tapering will carry you to the finish line.

"The Wall" is the sudden depletion of muscle glycogen stores. Avoid it with three strategies: 1) Adequate long runs to teach the body to burn fat; 2) Prudent pacing in the first half (don't start too fast!); 3) Correct carbohydrate intake during the race.

Generally, the long slow run should be done 30-45 seconds per km (45-60 sec/mile) slower than your goal race pace. Running long runs too fast is a common mistake: you accumulate unnecessary fatigue and don't effectively train fat metabolism.

Nutrition & Gear

In a marathon, fueling is mandatory. The general rule is to consume about 30-60g of carbohydrates per hour. This usually means one gel every 30-45 minutes. It is vital to "train your gut" by testing gels during your Sunday long runs.

Marathon tapering typically lasts 3 weeks (longer than for a half). Volume drops progressively (80% -> 60% -> 40%) to allow muscles to repair and glycogen stores to fully top up for race day.

Use shoes you have worn for at least one or two long runs. They must be protective and comfortable for 3-4+ hours of effort. Carbon-plated shoes offer a performance advantage, but ensure they don't cause muscle issues for you.

Platform Features

Yes! Generating the schedule, saving it to your calendar, and using advanced features like adherence analysis and TRIMP calculation are completely free by registering on our platform.

If you use a Garmin device, we have direct integration: the plan is automatically sent to your watch (Auto-Upload) and the results return to the site (Auto-Import). If you use Coros, Wahoo, or other sports watches, you can easily download the .FIT files from your calendar and load them onto your device.

By connecting your Strava account (crucial if you don't use Garmin), we will automatically import your activities. This allows us to compare your actual workout with the planned one, giving you a detailed analysis of your adherence and fitness level.

Absolutely! Inside your personal area, you will have access to GoRun AI, your virtual coach. You can use the interactive chat at any time to ask for specific advice on workouts, fatigue management, or how to stick to your plan.

Prepare Your Marathon with a Custom Plan

Looking for a marathon training plan?

Get your free 16/18-week custom plan with Go&Race!

This tool generates marathon training schedules for times between 2h 40min and 6 hours, adapting frequency (from 3 to 6 workouts per week) and workload based on your goal.

The starting point is your desired finish time. If you are unsure, we recommend using our race time predictor tool .

Once you have set your goal, use the form below to generate your training calendar. Good luck!

Watch the video & Subscribe to our channel!

🏃‍♂️ Help us keep running!

🍺 goandrace.com is free, and we want to keep it that way forever. Your support helps us cross the finish line every day.

🍺 A beer for the Team?