Plans / Marathon
For a first marathon on three run days a week. Paces are set for a beginner fitness level, and the long run does most of the work. The plan runs 20 weeks at 3 runs a week. Weekly distance goes from 20.5 km (12.7 mi) to a peak week of 42.5 km (26.4 mi), and the longest run is 23.5 km (14.6 mi). Every workout is listed below with its pace, and none of it is blurred or locked.
Distances and paces in
Weekly distance, week by week
Base Build Peak Taper
| Zone | Pace range |
|---|---|
| Easy | 6:58/km11:13/mi – 7:37/km12:15/mi |
| Marathon | 6:12/km9:59/mi – 6:34/km10:34/mi |
| Threshold | 5:59/km9:38/mi – 6:12/km9:59/mi |
| Interval | 5:30/km8:51/mi – 5:41/km9:09/mi |
| Repetition | 5:10/km8:19/mi – 5:22/km8:38/mi |
base · 23.5 km14.6 mi · long run 10.5 km6.5 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 6.5 km4 mi | 6.5 km easy4 mi easy |
| Thu | Threshold run | 6.5 km4 mi | 1606 m warm-up easy · 20 min threshold @ 6:05/km · 1606 m cool-down easy1 mi warm-up easy · 20 min threshold @ 9:47/mi · 1 mi cool-down easy |
| Sun | Long run | 10.5 km6.5 mi | 10.5 km easy6.5 mi easy |
base · 24.5 km15.2 mi · long run 11 km6.8 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 6.5 km4 mi | 6.5 km easy4 mi easy |
| Thu | Threshold run | 7 km4.3 mi | 1856 m warm-up easy · 20 min threshold @ 6:05/km · 1856 m cool-down easy1.2 mi warm-up easy · 20 min threshold @ 9:47/mi · 1.2 mi cool-down easy |
| Sun | Long run | 11 km6.8 mi | 11 km easy6.8 mi easy |
base · 25.5 km15.8 mi · long run 11.5 km7.1 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 7 km4.3 mi | 7 km easy4.3 mi easy |
| Thu | Threshold run | 7 km4.3 mi | 1856 m warm-up easy · 20 min threshold @ 6:05/km · 1856 m cool-down easy1.2 mi warm-up easy · 20 min threshold @ 9:47/mi · 1.2 mi cool-down easy |
| Sun | Long run | 11.5 km7.1 mi | 11.5 km easy7.1 mi easy |
base · cutback · 20.5 km12.7 mi · long run 7 km4.3 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 6.5 km4 mi | 6.5 km easy4 mi easy |
| Thu | Threshold run | 7 km4.3 mi | 1856 m warm-up easy · 20 min threshold @ 6:05/km · 1856 m cool-down easy1.2 mi warm-up easy · 20 min threshold @ 9:47/mi · 1.2 mi cool-down easy |
| Sun | Long run | 7 km4.3 mi | 7 km easy4.3 mi easy |
base · 27 km16.8 mi · long run 12 km7.5 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 7.5 km4.7 mi | 7.5 km easy4.7 mi easy |
| Thu | Threshold run | 7.5 km4.7 mi | 2106 m warm-up easy · 20 min threshold @ 6:05/km · 2106 m cool-down easy1.3 mi warm-up easy · 20 min threshold @ 9:47/mi · 1.3 mi cool-down easy |
| Sun | Long run | 12 km7.5 mi | 12 km easy7.5 mi easy |
base · 28 km17.4 mi · long run 12.5 km7.8 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 7.5 km4.7 mi | 7.5 km easy4.7 mi easy |
| Thu | Threshold run | 8 km5 mi | 2356 m warm-up easy · 20 min threshold @ 6:05/km · 2356 m cool-down easy1.5 mi warm-up easy · 20 min threshold @ 9:47/mi · 1.5 mi cool-down easy |
| Sun | Long run | 12.5 km7.8 mi | 12.5 km easy7.8 mi easy |
base · 29.5 km18.3 mi · long run 13.5 km8.4 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 8 km5 mi | 8 km easy5 mi easy |
| Thu | Threshold run | 8 km5 mi | 2356 m warm-up easy · 20 min threshold @ 6:05/km · 2356 m cool-down easy1.5 mi warm-up easy · 20 min threshold @ 9:47/mi · 1.5 mi cool-down easy |
| Sun | Long run | 13.5 km8.4 mi | 13.5 km easy8.4 mi easy |
build · cutback · 23.5 km14.6 mi · long run 10 km6.2 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 5.5 km3.4 mi | 5.5 km easy3.4 mi easy |
| Thu | Cruise intervals | 8 km5 mi | 1122 m warm-up easy · 3 × 10 min threshold @ 6:05/km (2 min easy between) · 1122 m cool-down easy0.7 mi warm-up easy · 3 × 10 min threshold @ 9:47/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run | 10 km6.2 mi | 10 km easy6.2 mi easy |
build · 31 km19.3 mi · long run 16.5 km10.3 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 4.5 km2.8 mi | 4.5 km easy2.8 mi easy |
| Thu | Cruise intervals | 10 km6.2 mi | 1163 m warm-up easy · 4 × 10 min threshold @ 6:05/km (2 min easy between) · 1163 m cool-down easy0.7 mi warm-up easy · 4 × 10 min threshold @ 9:47/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run · finish at marathon pace | 16.5 km10.3 mi | 12.5 km easy · 4 km marathon pace @ 6:22/km7.8 mi easy · 2.5 mi marathon pace @ 10:15/mi |
build · 32.5 km20.2 mi · long run 18 km11.2 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 4.5 km2.8 mi | 4.5 km easy2.8 mi easy |
| Thu | Cruise intervals | 10 km6.2 mi | 1163 m warm-up easy · 4 × 10 min threshold @ 6:05/km (2 min easy between) · 1163 m cool-down easy0.7 mi warm-up easy · 4 × 10 min threshold @ 9:47/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run · finish at marathon pace | 18 km11.2 mi | 13.5 km easy · 4.5 km marathon pace @ 6:22/km8.4 mi easy · 2.8 mi marathon pace @ 10:15/mi |
build · 34 km21.1 mi · long run 18.5 km11.5 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 5.5 km3.4 mi | 5.5 km easy3.4 mi easy |
| Thu | Cruise intervals | 10 km6.2 mi | 1163 m warm-up easy · 4 × 10 min threshold @ 6:05/km (2 min easy between) · 1163 m cool-down easy0.7 mi warm-up easy · 4 × 10 min threshold @ 9:47/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run · finish at marathon pace | 18.5 km11.5 mi | 14 km easy · 4.5 km marathon pace @ 6:22/km8.7 mi easy · 2.8 mi marathon pace @ 10:15/mi |
build · cutback · 27 km16.8 mi · long run 11.5 km7.1 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 5.5 km3.4 mi | 5.5 km easy3.4 mi easy |
| Thu | Cruise intervals | 10 km6.2 mi | 1163 m warm-up easy · 4 × 10 min threshold @ 6:05/km (2 min easy between) · 1163 m cool-down easy0.7 mi warm-up easy · 4 × 10 min threshold @ 9:47/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run · finish at marathon pace | 11.5 km7.1 mi | 8.5 km easy · 3 km marathon pace @ 6:22/km5.3 mi easy · 1.9 mi marathon pace @ 10:15/mi |
build · 35.5 km22.1 mi · long run 19.5 km12.1 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 6 km3.7 mi | 6 km easy3.7 mi easy |
| Thu | Cruise intervals | 10 km6.2 mi | 1163 m warm-up easy · 4 × 10 min threshold @ 6:05/km (2 min easy between) · 1163 m cool-down easy0.7 mi warm-up easy · 4 × 10 min threshold @ 9:47/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run · finish at marathon pace | 19.5 km12.1 mi | 14.5 km easy · 5 km marathon pace @ 6:22/km9 mi easy · 3.1 mi marathon pace @ 10:15/mi |
build · 37 km23 mi · long run 20.5 km12.7 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 6.5 km4 mi | 6.5 km easy4 mi easy |
| Thu | Cruise intervals | 10 km6.2 mi | 1163 m warm-up easy · 4 × 10 min threshold @ 6:05/km (2 min easy between) · 1163 m cool-down easy0.7 mi warm-up easy · 4 × 10 min threshold @ 9:47/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run · finish at marathon pace | 20.5 km12.7 mi | 15.5 km easy · 5 km marathon pace @ 6:22/km9.6 mi easy · 3.1 mi marathon pace @ 10:15/mi |
peak · 39 km24.2 mi · long run 21.5 km13.4 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 8 km5 mi | 8 km easy5 mi easy |
| Thu | Cruise intervals | 9.5 km5.9 mi | 1050 m warm-up easy · 2 × 20 min threshold @ 6:05/km (3 min easy between) · 1050 m cool-down easy0.7 mi warm-up easy · 2 × 20 min threshold @ 9:47/mi (3 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run · finish at marathon pace | 21.5 km13.4 mi | 13.5 km easy · 8 km marathon pace @ 6:22/km8.4 mi easy · 5 mi marathon pace @ 10:15/mi |
peak · 40.5 km25.2 mi · long run 22.5 km14 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 8.5 km5.3 mi | 8.5 km easy5.3 mi easy |
| Thu | Cruise intervals | 9.5 km5.9 mi | 1050 m warm-up easy · 2 × 20 min threshold @ 6:05/km (3 min easy between) · 1050 m cool-down easy0.7 mi warm-up easy · 2 × 20 min threshold @ 9:47/mi (3 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run · finish at marathon pace | 22.5 km14 mi | 14.5 km easy · 8 km marathon pace @ 6:22/km9 mi easy · 5 mi marathon pace @ 10:15/mi |
peak · 42.5 km26.4 mi · long run 23.5 km14.6 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 9.5 km5.9 mi | 9.5 km easy5.9 mi easy |
| Thu | Cruise intervals | 9.5 km5.9 mi | 1050 m warm-up easy · 2 × 20 min threshold @ 6:05/km (3 min easy between) · 1050 m cool-down easy0.7 mi warm-up easy · 2 × 20 min threshold @ 9:47/mi (3 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run · finish at marathon pace | 23.5 km14.6 mi | 15.5 km easy · 8 km marathon pace @ 6:22/km9.6 mi easy · 5 mi marathon pace @ 10:15/mi |
taper · 32 km19.9 mi · long run 15.5 km9.6 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 8 km5 mi | 8 km easy5 mi easy |
| Thu | Threshold run | 8.5 km5.3 mi | 2606 m warm-up easy · 20 min threshold @ 6:05/km · 2606 m cool-down easy1.6 mi warm-up easy · 20 min threshold @ 9:47/mi · 1.6 mi cool-down easy |
| Sun | Long run | 15.5 km9.6 mi | 15.5 km easy9.6 mi easy |
taper · 25.5 km15.8 mi · long run 12 km7.5 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 6.5 km4 mi | 6.5 km easy4 mi easy |
| Thu | Threshold run | 7 km4.3 mi | 1856 m warm-up easy · 20 min threshold @ 6:05/km · 1856 m cool-down easy1.2 mi warm-up easy · 20 min threshold @ 9:47/mi · 1.2 mi cool-down easy |
| Sun | Long run | 12 km7.5 mi | 12 km easy7.5 mi easy |
taper · race week · 47.2 km29.3 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Thu | Shakeout | 5 km3.1 mi | 4.2 km easy · 4 × 20 s repetition pace @ 5:17/km (1 min easy between)2.6 mi easy · 4 × 20 s repetition pace @ 8:30/mi (1 min easy between) |
| Sun | Race day | 42.2 km26.2 mi | 42.2 km marathon pace @ 6:22/km26.2 mi marathon pace @ 10:15/mi |
This plan assumes a fixed fitness level. Enter your own race date and result and every pace changes.
20 weeks counting back from race day, 3 runs a week. Week 20 is race week.
23.5 km (14.6 mi), reached in the peak phase before the taper begins.
Between 20.5 km (12.7 mi) and 42.5 km (26.4 mi), with a lighter week roughly every fourth week.
Yes. Three days is enough if one of them is a properly long run. Cross-training is optional and is not part of this plan.
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.
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.