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Marathon Training Plans
Beginner, intermediate, and advanced
training plans from 8 – 20 weeks
for every time goal
The marathon is the ultimate challenge for distance runners.
The required endurance is dictated by a well-developed fat metabolism, large glycogen stores, and muscular fatigue resistance. However, how long you can hold on to a fast pace hinges also on a high lactate threshold.
The marathon training plans are available on TrainingPeaks and FinalSurge with real-time instructions that can be uploaded to your smartwatch.
There are 12 different training levels available for you to choose from. Ready to pick your time goal?
Marathon Beginner
- Time goal 5:00 hours
- 17 - 31 mi / 28 - 50 km per week
- 4 runs per week
- Time goal 4:40 hours
- 20 - 33 mi / 32 - 53 km per week
- 4 runs per week
- Time goal 4:20 hours
- 23 - 35 mi / 36 - 57 km per week
- 4 runs per week
- Time goal 4:00 hours
- 25 - 37 mi / 40 - 60 km per week
- 4 runs per week
Marathon Intermediate
- Time goal 3:45 hours
- 26 - 40 mi / 42 - 64 km per week
- 4 runs per week
- Time goal 3:30 hours
- 31 - 45 mi / 50 - 72 km per week
- 4 runs per week
- Time goal 3:20 hours
- 36 - 50 mi / 58 - 80 km per week
- 5 runs per week
- Time goal 3:10 hours
- 41 - 55 mi / 66 - 88 km per week
- 5 runs per week
Marathon Advanced
- Time goal 3:00 hours
- 43 - 62 mi / 70 - 100 km per week
- 6 runs per week
- Time goal 2:50 hours
- 49 - 70 mi / 78 - 112 km per week
- 6 runs per week
- Time goal 2:40 hours
- 55 - 78 mi / 88 - 125 km per week
- 7 runs per week
- Time goal 2:30 hours
- 57 - 86 mi / 92 - 138 km per week
- 7 runs per week
20 Week Marathon Training Plans
The 20-week marathon training plans begin with easy runs to help you safely increase your weekly mileage. They also incorporate hill sprints twice a week to build strength and power for the upcoming training cycles.
16 Week Marathon Training Plans
The 16-week plan continues to build your weekly mileage and includes rather short segments at marathon pace. In order to develop your foundation for speed, it also features some surges at 3K pace.
12 Week Marathon Training Plans
The 12-week plan starts out with VO2 max and aerobic threshold training. The long runs are not yet the most challenging in the first 4 weeks but approach the duration of the longest runs that come in the final 8 weeks.
8 Week Marathon Training Plans
Before embarking on an 8-week plan, you should be able to handle challenging interval and tempo training with a substantial long run on weekends. The 8-week version is only available for intermediate and advanced runners.
Marathon Training Plans with Coach Support
Get started in 3 simple steps
1. Choose your 8 – 20 week training plan
Find beginner, intermediate, and advanced marathon training plans in miles or km.
2. Activate TrainingPeaks or FinalSurge
A flexible online calendar, individual training zones, and trackable progress.
3. Get your online plan and start training
Get support for all your training questions from certified coach Sandro Sket.
Imperial or Metric
IN MILES
IN KM
Sub 5:00 h
Beginner
17 - 31 mi
per week, across 4 runs
-
Available in 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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Sub 4:40 h
Beginner
20 - 33 mi
per week, across 4 runs
-
Available in 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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Sub 4:20 h
Beginner
23 - 35 mi
per week, across 4 runs
-
Available in 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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Sub 4:00 h
Beginner
25 - 37 mi
per week, across 4 runs
-
Available in 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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Sub 3:45 h
Intermediate
26 - 40 mi
per week, across 4 runs
-
Available in 8, 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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Sub 3:30 h
Intermediate
31 - 45 mi
per week, across 4 runs
-
Available in 8, 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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Sub 3:20 h
Intermediate
36 - 50 mi
per week, across 5 runs
-
Available in 8, 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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Sub 3:10 h
Intermediate
41 - 55 mi
per week, across 5 runs
-
Available in 8, 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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Sub 3:00 h
Advanced
43 - 62 mi
per week, across 6 runs
-
Available in 8, 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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Sub 2:50 h
Advanced
49 - 70 mi
per week, across 6 runs
-
Available in 8, 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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Sub 2:40 h
Advanced
55 - 78 mi
per week, across 7 runs
-
Available in 8, 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 2:30 h
Advanced
57 - 86 mi
per week, across 7 runs
-
Available in 8, 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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