# 16-week marathon training plan Sixteen weeks to a marathon: build weeks, marathon-pace weeks and a taper, each week planned from the runs you log and how they felt. Page: https://www.createrunplan.com/16-week-marathon-training-plan. Sample plan: 16 weeks to race day, 5 runs a week. ## Week 1 For someone running about 4 h a week now. | Day | Run | Time | | --- | --- | --- | | Monday | Easy run | 30 min | | Tuesday | Hill repeats | 47 min | | Thursday | Easy run + strides | 40 min | | Saturday | Easy run | 35 min | | Sunday | Long run | 90 min | Total: 4 h 2 min. ## Every week to race day For this page’s sample runner, if every week goes as planned. Yours is planned from your race, your days and what you run now. | Week | Running time | Phase | | --- | --- | --- | | 1 | 4 h 2 min | Build | | 2 | 4 h 24 min | Build | | 3 | 4 h 48 min | Build | | 4 | 5 h 18 min | Build | | 5 | 5 h 18 min | Build | | 6 | 4 h 2 min | Easier | | 7 | 5 h 19 min | Race-specific | | 8 | 5 h 51 min | Race-specific | | 9 | 6 h 19 min | Race-specific | | 10 | 4 h 43 min | Easier | | 11 | 6 h 16 min | Race-specific | | 12 | 6 h 47 min | Race-specific | | 13 | 6 h 58 min | Race-specific | | 14 | 5 h 26 min | Taper | | 15 | 4 h 21 min | Taper | | 16 | 7 h 13 min | Race week | ## A typical build week Week 4: 5 runs, 5 h 18 min. | Day | Run | Time | | --- | --- | --- | | Monday | Easy run | 65 min | | Tuesday | Hill repeats | 42 min | | Thursday | Easy run + strides | 40 min | | Saturday | Easy run | 60 min | | Sunday | Long run | 111 min | ### Tuesday’s run: Hill repeats 42 min, effort 8/10, heart rate 177–181 bpm. - 2.5 km warm-up: 6:57–6:20 /km - 8 × 45 s hard, 1:30 min easy between: 4:58–4:45 /km - 1.5 km cool-down: 6:57–6:20 /km ## Paces for this goal For the runner on this page, with a 25:00 5K. | Effort | per km | per mile | | --- | --- | --- | | Easy | 6:57–6:20 | 11:11–10:12 | | Steady | 6:11–5:45 | 9:57–9:15 | | Marathon pace | 5:43–5:33 | 9:12–8:56 | | Threshold | 5:22–5:16 | 8:38–8:29 | | Intervals | 4:58–4:45 | 8:00–7:39 | Predicted marathon: 4:09:52. Your coach sets your paces from your current fitness: a recent race, or your usual easy pace to start. Each race or 5K time trial updates them, and so do imported runs that show you're fitter. ## What matters in 16 weeks ### Respect the first month The opening weeks aren't filler. They make the peak long runs possible. ### Practice fuel before the peak Test long-run fueling early enough to change it, not on race day. ### Keep marathon pace honest Race pace should feel controlled in blocks. If it wrecks the rest of the week, the target or the volume needs to change. ## Questions before you start ### Is 16 weeks enough for a marathon? Often, if you already run regularly. When you set the date, your coach checks it against your running and long run, and tells you if the race comes too soon. The runner on this page, at 4 h a week with a 1 h 30 min long run, needs at least 9 weeks. ### How many days a week should I run? You choose, from two to six. Your coach spaces your runs through the week so you recover between them. ### How long is the longest run for a marathon? Your long run grows gradually from what you run now toward what a marathon needs, without big jumps from one week to the next. It peaks a few weeks before race day, then shortens in the taper so you start fresh. ### When does marathon-pace work start? In the weeks before the taper. On this page's road that's from week 6: a marathon-pace session most weeks, and long runs that finish at marathon pace. ### What happens in the taper? In the last weeks before your marathon you run less, at the same intensity, so you start the race fresh. ### What happens after the 14 days? Unless you subscribe, for $9.99 a month or $59.99 a year, your coach stops: no new weeks, logging, check-ins or reminders. You can still see your plan, past weeks and logged runs, and download or delete your data. We never asked for a card, so nothing is charged. ## Other plans - [Marathon training plan](https://www.createrunplan.com/marathon-training-plan): 16 weeks. A marathon plan that builds your long run and weekly time from the runs you log, with marathon-pace weeks and a taper before race day. - [Sub-4 hour marathon training plan](https://www.createrunplan.com/sub-4-hour-marathon-training-plan): 16 weeks. Sub-4 means 5:41 per km (9:09 per mile). Your coach plans each week from your current fitness and what you log, with marathon-pace work and a taper. - [12-week half marathon training plan](https://www.createrunplan.com/12-week-half-marathon-training-plan): 12 weeks. Twelve weeks to a half marathon: your coach checks the date fits your running, then plans each week from what you log, with a taper at the end. [All plan guides](https://www.createrunplan.com/examples) ### Training for a specific race? - [London Marathon training plan](https://www.createrunplan.com/london-marathon-training-plan): 24–25 April 2027. - [Boston Marathon training plan](https://www.createrunplan.com/boston-marathon-training-plan): 19 April 2027. - [Paris Marathon training plan](https://www.createrunplan.com/paris-marathon-training-plan): April 2027. - [Berlin Marathon training plan](https://www.createrunplan.com/berlin-marathon-training-plan): 26 September 2027. - [Chicago Marathon training plan](https://www.createrunplan.com/chicago-marathon-training-plan): 10 October 2027. - [New York City Marathon training plan](https://www.createrunplan.com/new-york-city-marathon-training-plan): 7 November 2027. ### From the blog - [How to choose the right marathon training plan duration](https://www.createrunplan.com/blog/how-to-choose-marathon-training-plan-duration) - [How to train for your first marathon](https://www.createrunplan.com/blog/how-to-train-for-your-first-marathon) ## See your first week in a few questions Your plan starts from your race, the days you can run and what you run now. Then every week is planned from the one before. [Start your 14 free days](https://www.createrunplan.com/start?goal=marathon&days=5): 14 days free, no card, then $9.99 a month or $59.99 a year.