Plans / Marathon

18-week marathon training plan

For runners who want a longer, calmer build than 16 weeks: more base weeks, more cutback weeks, and a gentler weekly increase. The plan runs 18 weeks at 4 runs a week. Weekly distance goes from 30.5 km (19 mi) to a peak week of 62 km (38.5 mi), and the longest run is 32 km (19.9 mi). Every workout is listed below with its pace, and none of it is blurred or locked.

Distances and paces in

18-week marathon plan

VDOT: 42.0
Predicted finish: 3:40:33; 3:36:08–3:44:58
Peak week: 62 km38.5 mi
Longest run: 32 km19.9 mi

Weekly distance, week by week

Base Build Peak Taper

Your pace zones

Zone	Pace range	Used for
Easy	5:38/km9:04/mi – 6:10/km9:55/mi	Most of your running; conversational
Marathon	4:59/km8:01/mi – 5:17/km8:30/mi	Long-run finishes and race-pace practice
Threshold	4:49/km7:45/mi – 4:59/km8:01/mi	Comfortably hard; tempo and cruise intervals
Interval	4:25/km7:06/mi – 4:34/km7:21/mi	Hard repeats of 3–5 minutes
Repetition	4:09/km6:41/mi – 4:19/km6:57/mi	Short fast reps with full recovery

Week by week

Week 1

base · 34 km21.1 mi · long run 13.5 km8.4 mi

Day	Workout	Distance	Details
Tue	Easy run + strides	7 km4.3 mi	5.5 km easy · 6 × 20 s repetition pace @ 4:15/km (1 min easy between)3.4 mi easy · 6 × 20 s repetition pace @ 6:50/mi (1 min easy between)
Thu	Threshold run	7 km4.3 mi	1459 m warm-up easy · 20 min threshold @ 4:54/km · 1459 m cool-down easy0.9 mi warm-up easy · 20 min threshold @ 7:53/mi · 0.9 mi cool-down easy
Fri	Easy run	6.5 km4 mi	6.5 km easy4 mi easy
Sun	Long run	13.5 km8.4 mi	13.5 km easy8.4 mi easy

Week 2

base · 36 km22.4 mi · long run 14.5 km9 mi

Day	Workout	Distance	Details
Tue	Easy run + strides	7 km4.3 mi	5.5 km easy · 6 × 20 s repetition pace @ 4:15/km (1 min easy between)3.4 mi easy · 6 × 20 s repetition pace @ 6:50/mi (1 min easy between)
Thu	Threshold run	7 km4.3 mi	1459 m warm-up easy · 20 min threshold @ 4:54/km · 1459 m cool-down easy0.9 mi warm-up easy · 20 min threshold @ 7:53/mi · 0.9 mi cool-down easy
Fri	Easy run	7.5 km4.7 mi	7.5 km easy4.7 mi easy
Sun	Long run	14.5 km9 mi	14.5 km easy9 mi easy

Week 3

base · 38 km23.6 mi · long run 15 km9.3 mi

Day	Workout	Distance	Details
Tue	Easy run + strides	7.5 km4.7 mi	6 km easy · 6 × 20 s repetition pace @ 4:15/km (1 min easy between)3.7 mi easy · 6 × 20 s repetition pace @ 6:50/mi (1 min easy between)
Thu	Threshold run	7.5 km4.7 mi	1709 m warm-up easy · 20 min threshold @ 4:54/km · 1709 m cool-down easy1.1 mi warm-up easy · 20 min threshold @ 7:53/mi · 1.1 mi cool-down easy
Fri	Easy run	8 km5 mi	8 km easy5 mi easy
Sun	Long run	15 km9.3 mi	15 km easy9.3 mi easy

Week 4

base · cutback · 30.5 km19 mi · long run 9 km5.6 mi

Day	Workout	Distance	Details
Tue	Easy run + strides	7 km4.3 mi	5.5 km easy · 6 × 20 s repetition pace @ 4:15/km (1 min easy between)3.4 mi easy · 6 × 20 s repetition pace @ 6:50/mi (1 min easy between)
Thu	Threshold run	7 km4.3 mi	1459 m warm-up easy · 20 min threshold @ 4:54/km · 1459 m cool-down easy0.9 mi warm-up easy · 20 min threshold @ 7:53/mi · 0.9 mi cool-down easy
Fri	Easy run	7.5 km4.7 mi	7.5 km easy4.7 mi easy
Sun	Long run	9 km5.6 mi	9 km easy5.6 mi easy

Week 5

base · 40 km24.9 mi · long run 16 km9.9 mi

Day	Workout	Distance	Details
Tue	Easy run + strides	8 km5 mi	6.5 km easy · 6 × 20 s repetition pace @ 4:15/km (1 min easy between)4 mi easy · 6 × 20 s repetition pace @ 6:50/mi (1 min easy between)
Thu	Threshold run	8 km5 mi	1959 m warm-up easy · 20 min threshold @ 4:54/km · 1959 m cool-down easy1.2 mi warm-up easy · 20 min threshold @ 7:53/mi · 1.2 mi cool-down easy
Fri	Easy run	8 km5 mi	8 km easy5 mi easy
Sun	Long run	16 km9.9 mi	16 km easy9.9 mi easy

Week 6

base · 42.5 km26.4 mi · long run 17 km10.6 mi

Day	Workout	Distance	Details
Tue	Easy run + strides	8.5 km5.3 mi	7 km easy · 6 × 20 s repetition pace @ 4:15/km (1 min easy between)4.4 mi easy · 6 × 20 s repetition pace @ 6:50/mi (1 min easy between)
Thu	Threshold run	8.5 km5.3 mi	2209 m warm-up easy · 20 min threshold @ 4:54/km · 2209 m cool-down easy1.4 mi warm-up easy · 20 min threshold @ 7:53/mi · 1.4 mi cool-down easy
Fri	Easy run	8.5 km5.3 mi	8.5 km easy5.3 mi easy
Sun	Long run	17 km10.6 mi	17 km easy10.6 mi easy

Week 7

build · 44.5 km27.7 mi · long run 20 km12.4 mi

Day	Workout	Distance	Details
Tue	Marathon-pace run	10 km6.2 mi	1 km warm-up easy · 8 km marathon pace @ 5:08/km · 1 km cool-down easy0.6 mi warm-up easy · 5 mi marathon pace @ 8:16/mi · 0.6 mi cool-down easy
Thu	Cruise intervals	9.5 km5.9 mi	1179 m warm-up easy · 3 × 10 min threshold @ 4:54/km (2 min easy between) · 1179 m cool-down easy0.7 mi warm-up easy · 3 × 10 min threshold @ 7:53/mi (2 min easy between) · 0.7 mi cool-down easy
Fri	Easy run	5 km3.1 mi	5 km easy3.1 mi easy
Sun	Long run	20 km12.4 mi	20 km easy12.4 mi easy

Week 8

build · cutback · 39 km24.2 mi · long run 14 km8.7 mi

Day	Workout	Distance	Details
Tue	Marathon-pace run	10 km6.2 mi	1 km warm-up easy · 8 km marathon pace @ 5:08/km · 1 km cool-down easy0.6 mi warm-up easy · 5 mi marathon pace @ 8:16/mi · 0.6 mi cool-down easy
Thu	Cruise intervals	12 km7.5 mi	1238 m warm-up easy · 4 × 10 min threshold @ 4:54/km (2 min easy between) · 1238 m cool-down easy0.8 mi warm-up easy · 4 × 10 min threshold @ 7:53/mi (2 min easy between) · 0.8 mi cool-down easy
Fri	Easy run	3 km1.9 mi	3 km easy1.9 mi easy
Sun	Long run · finish at marathon pace	14 km8.7 mi	10.5 km easy · 3.5 km marathon pace @ 5:08/km6.5 mi easy · 2.2 mi marathon pace @ 8:16/mi

Week 9

build · 48 km29.8 mi · long run 23 km14.3 mi

Day	Workout	Distance	Details
Tue	Marathon-pace run	10 km6.2 mi	1 km warm-up easy · 8 km marathon pace @ 5:08/km · 1 km cool-down easy0.6 mi warm-up easy · 5 mi marathon pace @ 8:16/mi · 0.6 mi cool-down easy
Thu	Cruise intervals	12 km7.5 mi	1238 m warm-up easy · 4 × 10 min threshold @ 4:54/km (2 min easy between) · 1238 m cool-down easy0.8 mi warm-up easy · 4 × 10 min threshold @ 7:53/mi (2 min easy between) · 0.8 mi cool-down easy
Fri	Easy run	3 km1.9 mi	3 km easy1.9 mi easy
Sun	Long run · finish at marathon pace	23 km14.3 mi	17 km easy · 6 km marathon pace @ 5:08/km10.6 mi easy · 3.7 mi marathon pace @ 8:16/mi

Week 10

build · 51 km31.7 mi · long run 26 km16.2 mi

Day	Workout	Distance	Details
Tue	Marathon-pace run	10 km6.2 mi	1 km warm-up easy · 8 km marathon pace @ 5:08/km · 1 km cool-down easy0.6 mi warm-up easy · 5 mi marathon pace @ 8:16/mi · 0.6 mi cool-down easy
Thu	Cruise intervals	12 km7.5 mi	1238 m warm-up easy · 4 × 10 min threshold @ 4:54/km (2 min easy between) · 1238 m cool-down easy0.8 mi warm-up easy · 4 × 10 min threshold @ 7:53/mi (2 min easy between) · 0.8 mi cool-down easy
Fri	Easy run	3 km1.9 mi	3 km easy1.9 mi easy
Sun	Long run · finish at marathon pace	26 km16.2 mi	19.5 km easy · 6.5 km marathon pace @ 5:08/km12.1 mi easy · 4 mi marathon pace @ 8:16/mi

Week 11

build · 52.5 km32.6 mi · long run 27.5 km17.1 mi

Day	Workout	Distance	Details
Tue	Marathon-pace run	10 km6.2 mi	1 km warm-up easy · 8 km marathon pace @ 5:08/km · 1 km cool-down easy0.6 mi warm-up easy · 5 mi marathon pace @ 8:16/mi · 0.6 mi cool-down easy
Thu	Cruise intervals	12 km7.5 mi	1238 m warm-up easy · 4 × 10 min threshold @ 4:54/km (2 min easy between) · 1238 m cool-down easy0.8 mi warm-up easy · 4 × 10 min threshold @ 7:53/mi (2 min easy between) · 0.8 mi cool-down easy
Fri	Easy run	3 km1.9 mi	3 km easy1.9 mi easy
Sun	Long run · finish at marathon pace	27.5 km17.1 mi	20.5 km easy · 7 km marathon pace @ 5:08/km12.7 mi easy · 4.3 mi marathon pace @ 8:16/mi

Week 12

build · cutback · 42 km26.1 mi · long run 16.5 km10.3 mi

Day	Workout	Distance	Details
Tue	Marathon-pace run	10 km6.2 mi	1 km warm-up easy · 8 km marathon pace @ 5:08/km · 1 km cool-down easy0.6 mi warm-up easy · 5 mi marathon pace @ 8:16/mi · 0.6 mi cool-down easy
Thu	Cruise intervals	12 km7.5 mi	1238 m warm-up easy · 4 × 10 min threshold @ 4:54/km (2 min easy between) · 1238 m cool-down easy0.8 mi warm-up easy · 4 × 10 min threshold @ 7:53/mi (2 min easy between) · 0.8 mi cool-down easy
Fri	Easy run	3.5 km2.2 mi	3.5 km easy2.2 mi easy
Sun	Long run · finish at marathon pace	16.5 km10.3 mi	12.5 km easy · 4 km marathon pace @ 5:08/km7.8 mi easy · 2.5 mi marathon pace @ 8:16/mi

Week 13

build · 55.5 km34.5 mi · long run 29 km18 mi

Day	Workout	Distance	Details
Tue	Marathon-pace run	10 km6.2 mi	1 km warm-up easy · 8 km marathon pace @ 5:08/km · 1 km cool-down easy0.6 mi warm-up easy · 5 mi marathon pace @ 8:16/mi · 0.6 mi cool-down easy
Thu	Cruise intervals	12 km7.5 mi	1238 m warm-up easy · 4 × 10 min threshold @ 4:54/km (2 min easy between) · 1238 m cool-down easy0.8 mi warm-up easy · 4 × 10 min threshold @ 7:53/mi (2 min easy between) · 0.8 mi cool-down easy
Fri	Easy run	4.5 km2.8 mi	4.5 km easy2.8 mi easy
Sun	Long run · finish at marathon pace	29 km18 mi	21.5 km easy · 7.5 km marathon pace @ 5:08/km13.4 mi easy · 4.7 mi marathon pace @ 8:16/mi

Week 14

peak · 58.5 km36.4 mi · long run 30.5 km19 mi

Day	Workout	Distance	Details
Tue	Marathon-pace run	12 km7.5 mi	1 km warm-up easy · 10 km marathon pace @ 5:08/km · 1 km cool-down easy0.6 mi warm-up easy · 6.2 mi marathon pace @ 8:16/mi · 0.6 mi cool-down easy
Thu	Cruise intervals	11.5 km7.1 mi	1158 m warm-up easy · 2 × 20 min threshold @ 4:54/km (3 min easy between) · 1158 m cool-down easy0.7 mi warm-up easy · 2 × 20 min threshold @ 7:53/mi (3 min easy between) · 0.7 mi cool-down easy
Fri	Easy run	4.5 km2.8 mi	4.5 km easy2.8 mi easy
Sun	Long run · finish at marathon pace	30.5 km19 mi	22.5 km easy · 8 km marathon pace @ 5:08/km14 mi easy · 5 mi marathon pace @ 8:16/mi

Week 15

peak · 62 km38.5 mi · long run 32 km19.9 mi

Day	Workout	Distance	Details
Tue	Marathon-pace run	12 km7.5 mi	1 km warm-up easy · 10 km marathon pace @ 5:08/km · 1 km cool-down easy0.6 mi warm-up easy · 6.2 mi marathon pace @ 8:16/mi · 0.6 mi cool-down easy
Thu	Cruise intervals	11.5 km7.1 mi	1158 m warm-up easy · 2 × 20 min threshold @ 4:54/km (3 min easy between) · 1158 m cool-down easy0.7 mi warm-up easy · 2 × 20 min threshold @ 7:53/mi (3 min easy between) · 0.7 mi cool-down easy
Fri	Easy run	6.5 km4 mi	6.5 km easy4 mi easy
Sun	Long run · finish at marathon pace	32 km19.9 mi	24 km easy · 8 km marathon pace @ 5:08/km14.9 mi easy · 5 mi marathon pace @ 8:16/mi

Week 16

taper · 46.5 km28.9 mi · long run 21 km13 mi

Day	Workout	Distance	Details
Tue	Easy run + strides	8.5 km5.3 mi	7 km easy · 6 × 20 s repetition pace @ 4:15/km (1 min easy between)4.4 mi easy · 6 × 20 s repetition pace @ 6:50/mi (1 min easy between)
Thu	Threshold run	8.5 km5.3 mi	2209 m warm-up easy · 20 min threshold @ 4:54/km · 2209 m cool-down easy1.4 mi warm-up easy · 20 min threshold @ 7:53/mi · 1.4 mi cool-down easy
Fri	Easy run	8.5 km5.3 mi	8.5 km easy5.3 mi easy
Sun	Long run	21 km13 mi	21 km easy13 mi easy

Week 17

taper · 37 km23 mi · long run 16 km9.9 mi

Day	Workout	Distance	Details
Tue	Easy run + strides	7 km4.3 mi	5.5 km easy · 6 × 20 s repetition pace @ 4:15/km (1 min easy between)3.4 mi easy · 6 × 20 s repetition pace @ 6:50/mi (1 min easy between)
Thu	Threshold run	7 km4.3 mi	1459 m warm-up easy · 20 min threshold @ 4:54/km · 1459 m cool-down easy0.9 mi warm-up easy · 20 min threshold @ 7:53/mi · 0.9 mi cool-down easy
Fri	Easy run	7 km4.3 mi	7 km easy4.3 mi easy
Sun	Long run	16 km9.9 mi	16 km easy9.9 mi easy

Week 18

taper · race week · 55.2 km34.3 mi

Day	Workout	Distance	Details
Tue	Easy run	5 km3.1 mi	3.9 km easy · 3 × 1 min marathon pace @ 5:08/km (1 min easy between)2.4 mi easy · 3 × 1 min marathon pace @ 8:16/mi (1 min easy between)
Thu	Shakeout	5 km3.1 mi	4 km easy · 4 × 20 s repetition pace @ 4:15/km (1 min easy between)2.5 mi easy · 4 × 20 s repetition pace @ 6:50/mi (1 min easy between)
Sat	Shakeout	3 km1.9 mi	3 km easy1.9 mi easy
Sun	Race day	42.2 km26.2 mi	42.2 km marathon pace @ 5:08/km26.2 mi marathon pace @ 8:16/mi

Make it yours

This plan assumes a fixed fitness level. Enter your own race date and result and every pace changes.

Build my own plan

Questions

How many weeks is this marathon plan?

18 weeks counting back from race day, 4 runs a week. Week 18 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 30.5 km (19 mi) and 62 km (38.5 mi), with a lighter week roughly every fourth week.

Why choose 18 weeks over 16?

The extra two weeks go into the base and build phases, so weekly distance rises more slowly. That helps if you are prone to niggles or are coming back from a break.

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.