16 Week Marathon Training Plan

16 weeks·4 days / wk·marathon·intermediate

FREEEvery week of this plan is free while PlanByWeek is in beta— including PDF, calendar and Garmin export.

ExportPDF Calendar Garmin TCXMissed a key session? Mark it and the plan re-balances.

Weeks: 16
Sessions: 64
Peak week: 42.5 mi; week 13
Long run: 20 mi; week 13
Taper: 3 wk

BaseCutbackBuildPeakTaperRace

Paces assume an intermediate runner (VDOT 42). Enter a recent race to personalise them.

Week-by-week training plan
Wk	Focus	Sessions	Volume	Biggest session
01	Base: aerobic volume, hills and stridesLong run 11 mi	4 · 3 key	24.5 mi	Long run 11 mi
Tue Oct 6 Hill repeats 6 × 60 s 4 mi Warm-up · 1.5 mi easy 6 × 60 s uphill · hard but controlled (5K effort), jog back down Cool-down · 1 mi easy Thu Oct 8 Easy run 6 mi 6 mi easy · @ 9:28–10:25/mi, conversational Fri Oct 9 Fartlek 5 × 1 min 3.5 mi Warm-up · 1.5 mi easy 5 × 1 min on / 1 min easy · "on" near 7:53/mi Cool-down · 1 mi easy Sun Oct 11 Long run 11 mi 11 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
02	Base: aerobic volume, hills and stridesLong run 12 mi	4 · 3 key	26.5 mi	Long run 12 mi
4 sessions Tue Oct 13 Hill repeats 7 × 60 s 4.5 mi Warm-up · 1.5 mi easy 7 × 60 s uphill · hard but controlled (5K effort), jog back down Cool-down · 1 mi easy Thu Oct 15 Easy run 6 mi 6 mi easy · @ 9:28–10:25/mi, conversational Fri Oct 16 Fartlek 6 × 1 min 4 mi Warm-up · 1.5 mi easy 6 × 1 min on / 1 min easy · "on" near 7:53/mi Cool-down · 1 mi easy Sun Oct 18 Long run 12 mi 12 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
03	Base: aerobic volume, hills and stridesLong run 13 mi	4 · 3 key	27.5 mi	Long run 13 mi
4 sessions Tue Oct 20 Hill repeats 8 × 60 s 4.5 mi Warm-up · 1.5 mi easy 8 × 60 s uphill · hard but controlled (5K effort), jog back down Cool-down · 1 mi easy Thu Oct 22 Easy run 6 mi 6 mi easy · @ 9:28–10:25/mi, conversational Fri Oct 23 Fartlek 6 × 1 min 4 mi Warm-up · 1.5 mi easy 6 × 1 min on / 1 min easy · "on" near 7:53/mi Cool-down · 1 mi easy Sun Oct 25 Long run 13 mi 13 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
04	Cutback: absorb the trainingLong run 9.5 mi	4 · 1 key	21 mi	Long run 9.5 mi
4 sessions Tue Oct 27 Easy + 6 strides 3.5 mi 3.5 mi easy · @ 9:28–10:25/mi 6 × 20 s strides · quick and relaxed, near 6:49/mi, full recovery Thu Oct 29 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi, conversational Fri Oct 30 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi, conversational Sun Nov 1 Long run 9.5 mi 9.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
05	Base: aerobic volume, hills and stridesLong run 14 mi	4 · 3 key	29.5 mi	Long run 14 mi
4 sessions Tue Nov 3 Hill repeats 9 × 60 s 5 mi Warm-up · 1.5 mi easy 9 × 60 s uphill · hard but controlled (5K effort), jog back down Cool-down · 1 mi easy Thu Nov 5 Easy run 6.5 mi 6.5 mi easy · @ 9:28–10:25/mi, conversational Fri Nov 6 Fartlek 7 × 1 min 4 mi Warm-up · 1.5 mi easy 7 × 1 min on / 1 min easy · "on" near 7:53/mi Cool-down · 1 mi easy Sun Nov 8 Long run 14 mi 14 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
06	Build: threshold + intervalsLong run 15 mi	4 · 3 key	31 mi	Long run 15 mi
4 sessions Tue Nov 10 Tempo 25 min 5.5 mi Warm-up · 1.5 mi easy 25 min continuous · @ threshold 7:53/mi Cool-down · 1 mi easy Thu Nov 12 Easy run 4.5 mi 4.5 mi easy · @ 9:28–10:25/mi, conversational Fri Nov 13 Intervals 4 × 1000 m 6 mi Warm-up · 1.5 mi easy + 4 strides 4 × 1000 m · @ I pace 7:15/mi, 500 m jog recovery Cool-down · 1 mi easy Sun Nov 15 Long run 15 mi 15 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
07	Build: threshold + intervalsLong run 16 mi	4 · 3 key	33 mi	Long run 16 mi
4 sessions Tue Nov 17 Tempo 26 min 6 mi Warm-up · 1.5 mi easy 26 min continuous · @ threshold 7:53/mi Cool-down · 1 mi easy Thu Nov 19 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Fri Nov 20 Intervals 4 × 1000 m 6 mi Warm-up · 1.5 mi easy + 4 strides 4 × 1000 m · @ I pace 7:15/mi, 500 m jog recovery Cool-down · 1 mi easy Sun Nov 22 Long run 16 mi 16 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
08	Cutback: absorb the trainingLong run 11.5 mi	4 · 1 key	25 mi	Long run 11.5 mi
4 sessions Tue Nov 24 Easy + 6 strides 4.5 mi 4.5 mi easy · @ 9:28–10:25/mi 6 × 20 s strides · quick and relaxed, near 6:49/mi, full recovery Thu Nov 26 Easy run 4.5 mi 4.5 mi easy · @ 9:28–10:25/mi, conversational Fri Nov 27 Easy run 4.5 mi 4.5 mi easy · @ 9:28–10:25/mi, conversational Sun Nov 29 Long run 11.5 mi 11.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
09	Build: threshold + intervalsLong run 17 mi	4 · 3 key	35.5 mi	Long run 17 mi
4 sessions Tue Dec 1 Cruise intervals 4 × 1 mi 7 mi Warm-up · 1.5 mi easy 4 × 1 mi · @ threshold 7:53/mi, 60 s jog Cool-down · 1 mi easy Thu Dec 3 Easy run 4.5 mi 4.5 mi easy · @ 9:28–10:25/mi, conversational Fri Dec 4 Intervals 5 × 1000 m 7 mi Warm-up · 1.5 mi easy + 4 strides 5 × 1000 m · @ I pace 7:15/mi, 500 m jog recovery Cool-down · 1 mi easy Sun Dec 6 Long run 17 mi 17 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
10	Peak: marathon-pace long runsLong run 18 mi	4 · 3 key	37.5 mi	Long run 18 mi
4 sessions Tue Dec 8 Cruise intervals 4 × 1 mi 7 mi Warm-up · 1.5 mi easy 4 × 1 mi · @ threshold 7:53/mi, 60 s jog Cool-down · 1 mi easy Thu Dec 10 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi, conversational Fri Dec 11 Intervals 3 × 1600 m 7 mi Warm-up · 1.5 mi easy + 4 strides 3 × 1600 m · @ I pace 7:15/mi, 800 m jog recovery Cool-down · 1 mi easy Sun Dec 13 Long run with marathon-pace finish 18 mi 11.5 mi easy · @ 9:28–10:25/mi Last 6.5 mi @ marathon pace · 8:25/mi
11	Peak: marathon-pace long runsLong run 19 mi	4 · 3 key	40 mi	Long run 19 mi
4 sessions Tue Dec 15 Cruise intervals 5 × 1 mi 8 mi Warm-up · 1.5 mi easy 5 × 1 mi · @ threshold 7:53/mi, 60 s jog Cool-down · 1 mi easy Thu Dec 17 Easy run 6 mi 6 mi easy · @ 9:28–10:25/mi, conversational Fri Dec 18 Intervals 3 × 1600 m 7 mi Warm-up · 1.5 mi easy + 4 strides 3 × 1600 m · @ I pace 7:15/mi, 800 m jog recovery Cool-down · 1 mi easy Sun Dec 20 Long run with marathon-pace finish 19 mi 12.5 mi easy · @ 9:28–10:25/mi Last 6.5 mi @ marathon pace · 8:25/mi
12	Cutback: absorb the trainingLong run 13.5 mi	4 · 1 key	30 mi	Long run 13.5 mi
4 sessions Tue Dec 22 Easy + 6 strides 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi 6 × 20 s strides · quick and relaxed, near 6:49/mi, full recovery Thu Dec 24 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi, conversational Fri Dec 25 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi, conversational Sun Dec 27 Long run 13.5 mi 13.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
13	Peak: marathon-pace long runsLong run 20 mi	4 · 3 key	42.5 mi	Long run 20 mi
4 sessions Tue Dec 29 Cruise intervals 5 × 1 mi 8 mi Warm-up · 1.5 mi easy 5 × 1 mi · @ threshold 7:53/mi, 60 s jog Cool-down · 1 mi easy Thu Dec 31 Easy run 7.5 mi 7.5 mi easy · @ 9:28–10:25/mi, conversational Fri Jan 1 Intervals 3 × 1600 m 7 mi Warm-up · 1.5 mi easy + 4 strides 3 × 1600 m · @ I pace 7:15/mi, 800 m jog recovery Cool-down · 1 mi easy Sun Jan 3 Long run with marathon-pace finish 20 mi 13 mi easy · @ 9:28–10:25/mi Last 7 mi @ marathon pace · 8:25/mi
14	Taper: volume down, race pace sharpLong run 15 mi	4 · 2 key	33.5 mi	Long run 15 mi
4 sessions Tue Jan 5 marathon pace 2 × 3 mi 8.5 mi Warm-up · 1.5 mi easy 2 × 3 mi · @ marathon pace 8:25/mi, 400 m float Cool-down · 1 mi easy Thu Jan 7 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Fri Jan 8 Easy + 6 strides 5 mi 5 mi easy · @ 9:28–10:25/mi 6 × 20 s strides · quick and relaxed, near 6:49/mi, full recovery Sun Jan 10 Long run 15 mi 15 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
15	Taper: volume down, race pace sharpLong run 11 mi	4 · 2 key	27 mi	Long run 11 mi
4 sessions Tue Jan 12 marathon pace 2 × 2 mi 6.5 mi Warm-up · 1.5 mi easy 2 × 2 mi · @ marathon pace 8:25/mi, 400 m float Cool-down · 1 mi easy Thu Jan 14 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi, conversational Fri Jan 15 Easy + 6 strides 4 mi 4 mi easy · @ 9:28–10:25/mi 6 × 20 s strides · quick and relaxed, near 6:49/mi, full recovery Sun Jan 17 Long run 11 mi 11 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
16	Race week — marathonRace 26 mi	4 · 1 key	14 mi	Race 26 mi
4 sessions Tue Jan 19 Easy + 4 strides 4 mi 4 mi easy · @ 9:28–10:25/mi 4 × 20 s strides · quick and relaxed, near 6:49/mi, full recovery Thu Jan 21 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Fri Jan 22 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Sun Jan 24 Race day: marathon 26 mi marathon — target 3:40:33 · even pace 8:25/mi; first mile no faster than goal pace

Your paces

Easy / long: 9:28–10:25/mi62–70% VO2max, conversational
Marathon (M): 8:25/mi
Threshold (T): 7:53/micomfortably hard, ~60 min race effort
Interval (I): 7:15/mi3–5 min reps, ~97.5% VO2max
Repetition (R): 6:49/mishort fast reps, mile race pace
marathon race pace: 8:25/mifinish 3:40:33

The numbers

About this plan

This 16 week marathon training plan opens with 24.5 mi in week 1 and peaks at 42.5 mi in week 13. Halfway, week 8 carries 25 mi with a 11.5 mi long run. That is 478 mi over 64 runs for an intermediate marathon runner. Cutbacks: week 4 (21 mi), week 8 (25 mi) and week 12 (30 mi).

The long run tops out at 20 mi in week 13; 22 key sessions include 4 hill, 4 fartlek, 8 tempo and 6 interval workouts. Easy running at 9:28–10:25/mi is 73% of the 478 mi; 8 threshold sessions run at 7:53/mi. Peak long runs finish at marathon pace, 8:25/mi, so the 20-mi run in week 13 rehearses the race.

Taper: from 42.5 mi in week 13 down to 14 mi of running in race week. On these numbers the marathon projects to 3:40:33, 8:25/mi from start to finish, off a 42.5-mi peak.

Day by day, week 1 (24.5 mi) runs: Tuesday — hill repeats 6 × 60 s, 4 mi; Thursday — easy run, 6 mi; Friday — fartlek 5 × 1 min, 3.5 mi; Sunday — long run, 11 mi.

The phases run base weeks 1–5 (24.5–29.5 mi), build weeks 6–9 (31–35.5 mi), peak weeks 10–13 (37.5–42.5 mi), taper weeks 14–15 (27–33.5 mi) and race week 16 (14 mi).

Questions

FAQ

How many miles a week is the 16 week marathon training plan?

24.5 mi in week 1, 25 mi by week 8 and 42.5 mi at the peak, week 13: 478 mi total.

How fast should easy runs be on the 16 week marathon training plan?

9:28–10:25/mi at VDOT 42, for 73% of 478 mi.

What is the longest run in the 16 week marathon training plan?

20 mi in week 13, up from 11 mi in week 1.

Can I run the 16 week marathon training plan on 3 days a week instead of 4?

48 runs instead of 64: switch to 3 days and the 20-mi long run stays.

Keep exploring

All running plans