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Training plansRunning, explained

42.2 km

Marathon, four to four and a half hours.

A marathon build for a specific finish time, so it only makes sense if that time is roughly within reach — a half marathon somewhere near two hours. The Saturday long run is the plan; everything else exists to let you keep doing it.

Each run is broken into its parts: the quiet ends are the warm-up and cool-down, the shaded middle is the work. Treat the targets as a guide rather than a rule — they were written for a generic runner, and you are not one.

Week 0

4.8 km38m1 run

  1. 3 mile aerobic endurance run4.83 km · 38m

    1. Warm Up5 min
    2. Training4.83 km5:28–6:10 /km
    3. Cool Down5 min

Week 1

29.8 km3h 27m4 runs

  1. Monday

    3 mile aerobic endurance run4.83 km · 38m

    1. Warm Up5 min
    2. Training4.83 km5:28–6:10 /km
    3. Cool Down5 min

  2. Wednesday

    3x1 mile marathon pace7.24 km · 39m

    1. Warm Up5 min111–129 bpm
    2. 3 ×
    3. Training1.61 km5:41–6:23 /km
    4. Rest0.8 km111–129 bpm
    5. Cool Down5 min

  3. Thursday

    3 mile aerobic endurance run4.83 km · 38m

    1. Warm Up5 min
    2. Training4.83 km5:28–6:10 /km
    3. Cool Down5 min

  4. Saturday

    8 mile with 4x1 marathon pace12.87 km · 1h 32m

    1. Warm Up5 min
    2. 4 ×
    3. Training1.61 km6:23–6:59 /km
    4. Training1.61 km5:41–6:23 /km
    5. Cool Down5 min

Week 2

38.6 km4h 16m5 runs

  1. Monday

    4 mile aerobic endurance run6.44 km · 47m

    1. Warm Up5 min
    2. Training6.44 km5:28–6:10 /km
    3. Cool Down5 min

  2. Tuesday

    3 mile steady marathon pace4.83 km · 44m

    1. Warm Up10 min111–129 bpm
    2. Training4.83 km5:41–6:23 /km
    3. Cool Down5 min

  3. Wednesday

    3 mile aerobic endurance run4.83 km · 38m

    1. Warm Up5 min
    2. Training4.83 km5:28–6:10 /km
    3. Cool Down5 min

  4. Friday

    4 mile aerobic endurance run6.44 km · 47m

    1. Warm Up5 min
    2. Training6.44 km5:28–6:10 /km
    3. Cool Down5 min

  5. Saturday

    10 miler with 2x3 mile marathon pace16.09 km · 1h 20m

    1. Warm Up1.61 km
    2. 2 ×
    3. Training1.61 km6:24–7:03 /km
    4. Training4.83 km5:41–6:23 /km
    5. Cool Down1.61 km

Week 3

42.7 km4h 19m5 runs

  1. Monday

    4 mile aerobic endurance run6.44 km · 47m

    1. Warm Up5 min
    2. Training6.44 km5:28–6:10 /km
    3. Cool Down5 min

  2. Tuesday

    2x2 mile marathon pace7.24 km · 54m

    1. Warm Up10 min111–129 bpm
    2. 2 ×
    3. Training3.22 km5:41–6:23 /km
    4. Training0.4 km
    5. Cool Down5 min

  3. Wednesday

    4 mile aerobic endurance run6.44 km · 47m

    1. Warm Up5 min
    2. Training6.44 km5:28–6:10 /km
    3. Cool Down5 min

  4. Friday

    5 mile aerobic endurance8.05 km · 10m

    1. Warm Up5 min
    2. Training8.05 km128–144 bpm
    3. Cool Down5 min

  5. Saturday

    6x1 mile marathon pace14.48 km · 1h 41m

    1. Warm Up5 min
    2. 6 ×
    3. Training1.61 km5:41–6:23 /km
    4. Rest0.8 km6:24–7:03 /km
    5. Cool Down5 min

Week 4

30.6 km3h 54m5 runs

  1. Monday

    3 mile aerobic endurance run4.83 km · 38m

    1. Warm Up5 min
    2. Training4.83 km5:28–6:10 /km
    3. Cool Down5 min

  2. Tuesday

    4 mile aerobic endurance run6.44 km · 47m

    1. Warm Up5 min
    2. Training6.44 km5:28–6:10 /km
    3. Cool Down5 min

  3. Thursday

    3 mile aerobic endurance run4.83 km · 38m

    1. Warm Up5 min
    2. Training4.83 km5:28–6:10 /km
    3. Cool Down5 min

  4. Friday

    3 mile aerobic endurance run4.83 km · 38m

    1. Warm Up5 min
    2. Training4.83 km5:28–6:10 /km
    3. Cool Down5 min

  5. Saturday

    6 miles steady Marathon Pace9.66 km · 1h 13m

    1. Warm Up10 min
    2. Training9.66 km5:41–6:23 /km
    3. Cool Down5 min

Week 5

42.3 km4h 2m5 runs

  1. Monday

    3 mile aerobic endurance run4.83 km · 38m

    1. Warm Up5 min
    2. Training4.83 km5:28–6:10 /km
    3. Cool Down5 min

  2. Tuesday

    4 mile steady marathon pace6.44 km · 49m

    1. Warm Up10 min111–129 bpm
    2. Training6.44 km5:41–6:23 /km

  3. Wednesday

    3 mile aerobic endurance run4.83 km · 38m

    1. Warm Up5 min
    2. Training4.83 km5:28–6:10 /km
    3. Cool Down5 min

  4. Thursday

    5 mile aerobic endurance8.05 km · 10m

    1. Warm Up5 min
    2. Training8.05 km128–144 bpm
    3. Cool Down5 min

  5. Saturday

    5x2 mile marathon pace18.11 km · 1h 47m

    1. Warm Up5 min
    2. 5 ×
    3. Training3.22 km5:41–6:23 /km
    4. Rest0.4 km
    5. Cool Down5 min

Week 6

46.7 km5h 9m5 runs

  1. Monday

    4 mile aerobic endurance run6.44 km · 47m

    1. Warm Up5 min
    2. Training6.44 km5:28–6:10 /km
    3. Cool Down5 min

  2. Tuesday

    5 miles marathon pace8.05 km · 59m

    1. Warm Up10 min111–129 bpm
    2. Training8.05 km5:41–6:23 /km

  3. Wednesday

    3 mile aerobic endurance run4.83 km · 38m

    1. Warm Up5 min
    2. Training4.83 km5:28–6:10 /km
    3. Cool Down5 min

  4. Friday

    3 mile aerobic endurance run4.83 km · 38m

    1. Warm Up5 min
    2. Training4.83 km5:28–6:10 /km
    3. Cool Down5 min

  5. Saturday

    4x3 miles marathon pace22.53 km · 2h 7m

    1. Warm Up5 min
    2. 4 ×
    3. Training4.83 km5:41–6:23 /km
    4. Rest0.8 km
    5. Cool Down5 min

Week 7

51.5 km3h 51m5 runs

  1. Monday

    5 mile aerobic endurance8.05 km · 10m

    1. Warm Up5 min
    2. Training8.05 km128–144 bpm
    3. Cool Down5 min

  2. Tuesday

    6 miles marathon pace9.66 km · 1h 8m

    1. Warm Up10 min111–129 bpm
    2. Training9.66 km5:41–6:23 /km

  3. Thursday

    6 mile aerobic endurance run9.66 km · 10m

    1. Warm Up5 min
    2. Training9.66 km128–144 bpm
    3. Cool Down5 min

  4. Friday

    4 mile aerobic endurance run6.44 km · 47m

    1. Warm Up5 min
    2. Training6.44 km5:28–6:10 /km
    3. Cool Down5 min

  5. Saturday

    8 miles steady marathon pace17.7 km · 1h 36m

    1. Warm Up2.41 km6:24–8:36 /km
    2. Training12.87 km5:41–6:23 /km
    3. Cool Down2.41 km

Week 8

48.3 km5h 29m4 runs

  1. Monday

    4 mile aerobic endurance run6.44 km · 47m

    1. Warm Up5 min
    2. Training6.44 km5:28–6:10 /km
    3. Cool Down5 min

  2. Tuesday

    2x3 mile marathon pace11.27 km · 1h 8m

    1. Warm Up10 min111–129 bpm
    2. 2 ×
    3. Training4.83 km5:41–6:23 /km
    4. Rest0.8 km111–129 bpm

  3. Thursday

    4 mile aerobic endurance run6.44 km · 47m

    1. Warm Up5 min
    2. Training6.44 km5:28–6:10 /km
    3. Cool Down5 min

  4. Saturday

    5x2.5 miles marathon pace24.14 km · 2h 47m

    1. Warm Up10 min
    2. 5 ×
    3. Training4.02 km5:41–6:23 /km
    4. Rest0.8 km6:24–8:36 /km
    5. Cool Down5 min

Week 9

58 km4h 3m5 runs

  1. Monday

    5 mile aerobic endurance8.05 km · 10m

    1. Warm Up5 min
    2. Training8.05 km128–144 bpm
    3. Cool Down5 min

  2. Tuesday

    6 miles marathon pace9.66 km · 1h 8m

    1. Warm Up10 min111–129 bpm
    2. Training9.66 km5:41–6:23 /km

  3. Wednesday

    3 mile aerobic endurance run4.83 km · 38m

    1. Warm Up5 min
    2. Training4.83 km5:28–6:10 /km
    3. Cool Down5 min

  4. Thursday

    6 mile aerobic endurance run9.66 km · 10m

    1. Warm Up5 min
    2. Training9.66 km128–144 bpm
    3. Cool Down5 min

  5. Saturday

    2x6 miles marathon pace25.75 km · 1h 57m

    1. Warm Up1.61 km111–129 bpm
    2. 2 ×
    3. Training9.66 km5:41–6:23 /km
    4. Rest1.61 km
    5. Cool Down1.61 km111–129 bpm

Week 10

64.4 km6h 2m5 runs

  1. Monday

    4 mile aerobic endurance run6.44 km · 47m

    1. Warm Up5 min
    2. Training6.44 km5:28–6:10 /km
    3. Cool Down5 min

  2. Tuesday

    8 miles marathon pace12.87 km · 1h 28m

    1. Warm Up10 min111–129 bpm
    2. Training12.87 km5:41–6:23 /km

  3. Wednesday

    4 mile aerobic endurance run6.44 km · 47m

    1. Warm Up5 min
    2. Training6.44 km5:28–6:10 /km
    3. Cool Down5 min

  4. Friday

    6 mile aerobic endurance run9.66 km · 10m

    1. Warm Up5 min
    2. Training9.66 km128–144 bpm
    3. Cool Down5 min

  5. Saturday

    2x8 miles marathon pace28.97 km · 2h 50m

    1. Warm Up10 min111–129 bpm
    2. 2 ×
    3. Training12.87 km5:41–6:23 /km
    4. Rest1.61 km111–129 bpm
    5. Cool Down5 min

Week 11

37 km3h 32m5 runs

  1. Monday

    4 mile aerobic endurance run6.44 km · 47m

    1. Warm Up5 min
    2. Training6.44 km5:28–6:10 /km
    3. Cool Down5 min

  2. Tuesday

    6 mile aerobic endurance run9.66 km · 10m

    1. Warm Up5 min
    2. Training9.66 km128–144 bpm
    3. Cool Down5 min

  3. Wednesday

    4 mile steady marathon pace6.44 km · 49m

    1. Warm Up10 min111–129 bpm
    2. Training6.44 km5:41–6:23 /km

  4. Friday

    4 mile aerobic endurance run6.44 km · 47m

    1. Warm Up5 min
    2. Training6.44 km5:28–6:10 /km
    3. Cool Down5 min

  5. Saturday

    5 miles at marathon pace8.05 km · 59m

    1. Warm Up5 min
    2. Training8.05 km5:41–6:23 /km
    3. Cool Down5 min

Week 12

54.2 km5h 54m4 runs

  1. Monday

    3 mile aerobic endurance run4.83 km · 38m

    1. Warm Up5 min
    2. Training4.83 km5:28–6:10 /km
    3. Cool Down5 min

  2. Tuesday

    2 miles marathon pace3.22 km · 29m

    1. Warm Up10 min111–129 bpm
    2. Training3.22 km5:41–6:23 /km

  3. Thursday

    2 mile easy with openers3.22 km · 28m

    1. Warm Up5 min
    2. 4 ×
    3. Training0.64 km5:28–6:10 /km
    4. Training0.16 km4:02–4:23 /km
    5. Cool Down5 min

  4. Saturday

    Marathon!42.97 km · 4h 19m

    1. Training42.97 km5:41–6:23 /km

Plan by COROS, set out here so it can be read without an account. The wording around it is ours.