Free generator
Marathon training plan generator
Enter your race date and fitness. You get every week and every workout with your own paces, on this page, in about a minute.
Keep this plan in your calendar
We email you the plan and download a calendar file with every workout, paces included.
Saved — your .ics is downloading. The app link is below.
Nothing downloaded?
Want the plan to move when you miss a run? The app does that.
Coming soon to theApp StoreQuestions
How many weeks do I need to train for a marathon?
Sixteen to twenty weeks is the usual range. This generator builds anywhere from 6 to 20 weeks, and starts later if your race is further away.
Can I run a marathon in 12 weeks?
If you already run three or four times a week, yes, with a short base and a two-week taper. From a lower base, choose a date at least 16 weeks out.
How many days a week should I run for a marathon?
Four is a sound default. Three works for a first marathon if one run is truly long. Five suits higher mileage goals.
Is it free?
Yes. The full plan is shown on the page with no sign-up. If you want it emailed with a calendar file, that needs an email address.
What if I miss a workout?
Don't cram it in. The MarathonPlan app brings the next week down by 15 percent after two or more missed workouts and never adds distance to catch up.
How are my paces calculated?
From a recent race, a longest run or your level, using the Daniels VDOT method. See the methodology page for the formulas.
What does the app cost?
$4.99 a month or $39.99 a year, cancelled in one tap from the App Store. The web generator stays free.