Training

Marathon training routines, from your first finish to chasing sub-3.

16 weeks, 4 runs/week. Goal: cross the finish line feeling good.

Week 1 · Base18.0 km · 8.0 km long

Easy-paced runs + one long run at a comfortable, conversational pace.

Week 2 · Base20.0 km · 10.0 km long

Easy-paced runs + one long run at a comfortable, conversational pace.

Week 3 · Build22.0 km · 12.0 km long

Easy-paced runs + one long run at a comfortable, conversational pace.

Week 4 · Build19.0 km · 11.0 km long

Recovery week — easy running, extra rest day.

Week 5 · Build26.0 km · 15.0 km long

Easy-paced runs + one long run at a comfortable, conversational pace.

Week 6 · Build28.0 km · 17.0 km long

Easy-paced runs + one long run at a comfortable, conversational pace.

Week 7 · Build30.0 km · 19.0 km long

Easy-paced runs + one long run at a comfortable, conversational pace.

Week 8 · Peak25.0 km · 17.0 km long

Recovery week — easy running, extra rest day.

Week 9 · Peak34.0 km · 22.0 km long

Easy-paced runs + one long run at a comfortable, conversational pace.

Week 10 · Peak36.0 km · 24.0 km long

Easy-paced runs + one long run at a comfortable, conversational pace.

Week 11 · Peak38.0 km · 26.0 km long

Easy-paced runs + one long run at a comfortable, conversational pace.

Week 12 · Peak31.0 km · 23.0 km long

Recovery week — easy running, extra rest day.

Week 13 · Peak42.0 km · 29.0 km long

Easy-paced runs + one long run at a comfortable, conversational pace.

Week 14 · Taper34.0 km · 23.0 km long

Easy running only, stay loose, trust your training.

Week 15 · Taper27.0 km · 17.0 km long

Easy running only, stay loose, trust your training.

Week 16 · Race21.0 km · 42.2 km long

Race day — go run your marathon!

Week	Phase	Weekly km	Long run	Key workout
1	Base	18.0 km	8.0 km	Easy-paced runs + one long run at a comfortable, conversational pace.
2	Base	20.0 km	10.0 km	Easy-paced runs + one long run at a comfortable, conversational pace.
3	Build	22.0 km	12.0 km	Easy-paced runs + one long run at a comfortable, conversational pace.
4	Build	19.0 km	11.0 km	Recovery week — easy running, extra rest day.
5	Build	26.0 km	15.0 km	Easy-paced runs + one long run at a comfortable, conversational pace.
6	Build	28.0 km	17.0 km	Easy-paced runs + one long run at a comfortable, conversational pace.
7	Build	30.0 km	19.0 km	Easy-paced runs + one long run at a comfortable, conversational pace.
8	Peak	25.0 km	17.0 km	Recovery week — easy running, extra rest day.
9	Peak	34.0 km	22.0 km	Easy-paced runs + one long run at a comfortable, conversational pace.
10	Peak	36.0 km	24.0 km	Easy-paced runs + one long run at a comfortable, conversational pace.
11	Peak	38.0 km	26.0 km	Easy-paced runs + one long run at a comfortable, conversational pace.
12	Peak	31.0 km	23.0 km	Recovery week — easy running, extra rest day.
13	Peak	42.0 km	29.0 km	Easy-paced runs + one long run at a comfortable, conversational pace.
14	Taper	34.0 km	23.0 km	Easy running only, stay loose, trust your training.
15	Taper	27.0 km	17.0 km	Easy running only, stay loose, trust your training.
16	Race	21.0 km	42.2 km	Race day — go run your marathon!