Marathon training plans
Free marathon plans by length and by level. Every page has a week-by-week table from the plan generator and a prefilled form to rebuild it around your race date, run days and goal time. Printable, no signup.
Build your free marathon plan
Same engine as every plan on this site, but with your race date, your run days and your longest recent run. Prints to PDF, exports to your calendar. No signup.
How to choose a marathon training plan from this list
Pick by the calendar first. If the race date is fixed, count the weeks between now and then and open the plan with that length; the generator on every page clamps the length to a safe range if you are short on time. If the date is open, pick by level instead: the beginner plan for a first marathon, the intermediate plan for a time goal, the couch to marathon plan if you are not running yet. The training-length guide explains which number of weeks fits which starting point.
Marathon training tips before week one
- Enter your real longest run and weekly mileage in the generator. The sample tables start from the minimum, so your personal plan may begin higher than the one on the page.
- Keep the easy days easy. The paces printed on the plan are offsets from your race pace, and most of the schedule is slower than race pace on purpose.
- Treat cutback weeks as training. Every fourth week steps back so the next block lands on fresh legs.
- If you miss weeks, regenerate from where you are now. The engine does not patch a plan; it builds a new one.
Frequently asked questions
When should I start training for a marathon?
Count back from the race date by the plan length you need, then add a few weeks of easy base running before the plan begins. The generator picks the length from the date and will not build a plan shorter than its minimum.
What should I eat while training for a marathon?
Normal meals most days and a fueling rehearsal on the long runs. The marathon fueling guide covers the long-run practice and the race itself.
General training guidance generated from the inputs, not medical advice. Check with a doctor before starting a new training program.