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Marathon Training Plans

Expert-designed 16-week schedules to help you achieve your marathon goals.

We have always enjoyed using the ASICS training plans. Their layout is very clear with enough space to write your own training notes on.

They improve on a lot of plans you see by actually giving you the distance, time, and pace for particular sessions, rather than just "run for x minutes". There is also a nice amount of variety in them. All plans are 16 weeks long.

Choose Your Target Time

Sub 3:00 Marathon

Advanced

For experienced runners aiming for the elite sub-3 hour benchmark.

Pace: 6:50 min/mile
View Full Plan Download PDF

Sub 3:30 Marathon

Intermediate

A challenging goal for dedicated runners pushing their limits.

Pace: 8:00 min/mile
View Full Plan Download PDF

Sub 4:00 Marathon

Popular

The classic marathon benchmark. Perfect for dedicated recreational runners.

Pace: 9:09 min/mile
View Full Plan Download PDF

Sub 4:30 Marathon

Steady

Great for first-timers or those wanting a steady, controlled race.

Pace: 10:18 min/mile
View Full Plan Download PDF

Sub 5:00 Marathon

Endurance

Focus on building endurance and crossing that finish line strong.

Pace: 11:26 min/mile
View Full Plan Download PDF

Pace Guide

Target Min/Mile Min/Km
Sub 3:006:514:15
Sub 3:308:004:58
Sub 4:009:095:41
Sub 4:3010:186:24
Sub 5:0011:267:06
Sub 5:3012:357:49
Sub 6:0013:438:31

Choosing Your Marathon Training Plan

Selecting the right plan is the most critical step in your marathon journey. A plan that is too advanced can lead to injury or burnout, while one that is too easy might leave you underprepared for the final miles. Be honest about your current fitness level and marathon experience.

Why 16 Weeks?

A 16-week cycle is widely considered the "sweet spot" for marathon training. It allows enough time to build endurance gradually without the mental fatigue that often comes with 20+ week plans. It assumes you already have a base level of fitness and can run at least 3-4 miles comfortably.

Key Components

Every effective plan includes three pillars: Long Runs (to build stamina), Speed/Tempo Work (to improve efficiency and lactate threshold), and Rest/Recovery (when your body actually gets stronger). Skipping rest days is the fastest way to get injured.

Frequently Asked Questions

Don't panic. If you miss one run, just let it go and continue with the schedule. Do not try to "catch up" by squeezing two runs into one day or skipping a rest day. If you miss a week or more due to illness, you may need to adjust your goal or target a later race.

Your long runs should generally be run at a conversational pace—significantly slower than your goal marathon pace (often 45-90 seconds per mile slower). The goal is time on feet and building aerobic capacity, not speed. Saving your legs for the race day is part of the strategy.

Yes! The taper (usually the last 2-3 weeks of the plan) is crucial. It allows your muscles to repair and your glycogen stores to fully stock up before race day. Many runners feel "heavy" or anxious during this time—this is normal. Trust the plan and enjoy the extra rest.

Calculate Race Pace

Use the table below to calculate the pace you will need to maintain for your target race time.

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