First Marathon
Build durability and confidence with a gradual progression that gets you to race day healthy.
Race plan field guide
Free Marathon Training PlanGenerator
First marathon, Boston qualifier, or a new PR — tell us your goal and race date, and we'll build the exact plan you need.
Create My Marathon PlanNo card required · preview the first two weeks
Week sheet · Marathon
Compare the training rhythm
MonRecoveryRest
TueWorkoutEasy 5k
WedWorkoutEasy 4k
ThuWorkoutEasy 5k
FriRecoveryRest
SatWorkoutLong 12k
SunRecoveryRest
The race brief
The Ultimate 26.2 Challenge
Marathon preparation requires smart volume, long-run strategy, and recovery. Your generated plan accounts for all three.
Marathon pathways for your target
BQ Performance
Target pace-specific long runs, marathon-tempo sessions, and an effective taper strategy.
Training architecture
What a Marathon plan usually includes
Use these ranges as a planning baseline. Your generated schedule adjusts them around current fitness, available days, race date, and goal pace.
Typical length12-20 weeks
Weekly volume25-60 miles / 40-96 km
Long-run peak14-20 miles / 22-32 km
How to use this marathon page
Earn the long runs
Long runs work best when weekly volume supports them. One huge Saturday does not make up for thin weekdays.
Train fueling early
Practice calories and fluids before the peak block. Marathon fitness is partly stomach training.
Keep pace work honest
Marathon-pace work should sit inside a recoverable week. If it wrecks the next two runs, it was too much.
Preview a marathon training week
The marathon week has to support the long run. One impressive Saturday does not make up for thin weekdays.
| Day | Focus | Purpose |
|---|---|---|
| Mon | Rest | Full rest or light mobility. |
| Tue | Marathon pace | 2 x 20 min around marathon effort inside an easy run. |
| Wed | Easy | 45-60 min comfortable aerobic running. |
| Thu | Medium long | 75-90 min easy. Keep the last third honest but controlled. |
| Fri | Rest | Recovery before long-run work. |
| Sat | Long run | 16-18 miles / 26-29 km with planned fuel and fluids. |
| Sun | Recovery | 30-45 min easy or low-impact cross-training. |
Which level should you choose?
Beginner
Use this if the main job is getting to the start line healthy, with long runs and fueling practice built slowly.
Intermediate
Use this if you already run consistently and want a marathon block with steady volume and marathon-pace work.
Advanced
Use this if you have marathon experience and can absorb bigger weeks without forcing recovery.
How long should the plan be?
12 weeks
Only makes sense if you already have a solid base and recent long runs.
16 weeks
The standard choice for many marathoners because it balances build, peak, and taper.
18-20 weeks
Better for first marathons, comeback blocks, or runners who need more time to build long-run durability.
Common mistakes to avoid
- Building the long run faster than weekly volume supports
- Practicing fueling too late in the training block
- Running marathon-pace workouts while carrying too much fatigue
Before the first week
Calibrate this Marathon plan
Check the goal, paces, and training zones before turning a general plan into your weekly schedule.
Check 01
Predict your Marathon finish time
Use a recent race or time trial to choose a realistic goal before training starts.
Check 02Calculate training paces
Convert goal time, distance, and pace into numbers you can use on workout days.
Check 03Estimate VO2 max
Benchmark current fitness from race time or running pace before setting plan intensity.
Check 04Set training zones
Map easy, tempo, threshold, and interval efforts to useful intensity ranges.
What your marathon plan includes
- Weekly structure built for 3-6 training days
- 20-mile long-run progression
- Marathon-pace and threshold workouts
- Built-in recovery and taper logic
- Calendar and PDF export options
- Fast free plan generation
Turn the field guide into your training week.
Preview two personalised weeks free. Unlock the full race plan only if it fits.
Marathon Training FAQs
The practical questions runners usually need answered before choosing a training block.
Next course markers
Keep comparing
Compare related plans and supporting guidance before choosing the training block that matches your race.
Calibration bench
Check the inputs
Use the calculators to pressure-test pace and intensity before turning this guide into a schedule.
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