Questions
How many weeks is this marathon plan?
12 weeks counting back from race day, 4 runs a week. Week 12 is race week.
How far is the longest run?
32 km (19.9 mi), reached in the peak phase before the taper begins.
How much will I run each week?
Between 34.5 km (21.4 mi) and 62 km (38.5 mi), with a lighter week roughly every fourth week.
Can I run a marathon in 12 weeks?
Yes, if you already run regularly. Twelve weeks is enough to build a long run up to about 30 km with a two-week taper, but it leaves little room for lost weeks. If you are starting from almost nothing, pick the 18- or 20-week plan instead.
What if I miss a workout?
Don't try to make it up. The MarathonPlan app moves the next week down by 15 percent after two or more missed workouts and never adds distance to catch up. The rules are public on the methodology page.
Is the plan free?
Yes. The full plan, every week, is free on this page and in the generator. The app subscription ($4.99 a month or $39.99 a year) adds the calendar, rescheduling and the adaptive rules.