Marathon Training Plan Generator
The marathon is unforgiving - roughly 40% of first-time marathon runners hit the wall after 30 km. A properly periodised plan with progressive long runs and race-pace sessions dramatically reduces that risk.
Generate your plan
Recent race time - optional, but unlocks personalised pace targets
mm:ss or h:mm:ss
Race distance
What separates a good marathon plan from a bad one
Poor marathon plans pile on mileage without purpose. Effective plans balance three demands: building aerobic endurance through long runs, developing marathon-specific pace at lactate threshold, and allowing enough recovery to absorb the training load.
The generator creates plans spanning 12 to 20 weeks depending on your background. Peak weekly mileage is calibrated to your experience level - a first-timer and a sub-3:30 runner need very different volumes.
The long run - your most important session
Your weekly long run builds to 30 to 35 km in most marathon plans. These sessions train fat oxidation, mental resilience and musculoskeletal durability. Run them 45 to 75 seconds per kilometre slower than goal marathon pace.
Many coaches recommend including marathon-pace segments in some long runs - for example, finishing the last 8 km at target pace. This teaches your legs to hold form when fatigue is already accumulating.
Tapering and race-week preparation
The final two to three weeks of a marathon plan reduce volume by 40 to 60 percent while maintaining some intensity. This taper lets your muscles fully recover and your glycogen stores top up without losing the fitness you have built.
Do not try anything new in race week - no new shoes, no new foods, no new pacing strategy. Trust the training you have done and execute the plan you have rehearsed.
Starting a new plan is the perfect time to kit up
Someone who just generated a training plan is ready to run more. Make sure your gear is up to the job.
Nike Pegasus
Versatile daily trainer that handles tempo runs, long runs and easy miles. One of the most popular running shoes year after year.
View on AmazonGarmin Forerunner 265
Tracks every run against your plan, monitors training load, and flags when you're pushing too hard.
View on AmazonFoam Roller
Five minutes of rolling after each run dramatically reduces recovery time and keeps niggles at bay.
View on AmazonFrequently asked questions
How many weeks should a marathon training plan be?
Most effective plans last 14 to 18 weeks. Beginners benefit from 18 to 20 weeks to build volume safely, while experienced runners can condense to 12 to 14 weeks.
What is the longest run I should do before a marathon?
Most plans peak at 32 to 35 km, typically three weeks before race day. Running the full 42.2 km in training creates more fatigue than fitness.
How do I avoid hitting the wall at 30 km?
Consistent long runs, proper carbohydrate loading in the days before the race, and disciplined early pacing are the three best defences against the wall.