18 Week Marathon Training Plan

18 weeks·4 days / wk·marathon·intermediate

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Weeks: 18
Sessions: 72
Peak week: 42.5 mi; week 15
Long run: 20 mi; week 15
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 11.5 mi	4 · 3 key	26 mi	Long run 11.5 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 11.5 mi 11.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
03	Base: aerobic volume, hills and stridesLong run 12.5 mi	4 · 3 key	27.5 mi	Long run 12.5 mi
4 sessions Tue Oct 20 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 22 Easy run 6.5 mi 6.5 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 12.5 mi 12.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
04	Cutback: absorb the trainingLong run 9 mi	4 · 1 key	20.5 mi	Long run 9 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 mi 9 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
05	Base: aerobic volume, hills and stridesLong run 13.5 mi	4 · 3 key	28.5 mi	Long run 13.5 mi
4 sessions Tue Nov 3 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 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 13.5 mi 13.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
06	Build: threshold + intervalsLong run 14 mi	4 · 3 key	29.5 mi	Long run 14 mi
4 sessions Tue Nov 10 Tempo 24 min 5.5 mi Warm-up · 1.5 mi easy 24 min continuous · @ threshold 7:53/mi Cool-down · 1 mi easy Thu Nov 12 Easy run 4 mi 4 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 14 mi 14 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
07	Build: threshold + intervalsLong run 15 mi	4 · 3 key	31 mi	Long run 15 mi
4 sessions Tue Nov 17 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 19 Easy run 4.5 mi 4.5 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 15 mi 15 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
08	Cutback: absorb the trainingLong run 11 mi	4 · 1 key	24 mi	Long run 11 mi
4 sessions Tue Nov 24 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 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 mi 11 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
09	Build: threshold + intervalsLong run 16 mi	4 · 3 key	33 mi	Long run 16 mi
4 sessions Tue Dec 1 Tempo 26 min 6 mi Warm-up · 1.5 mi easy 26 min continuous · @ threshold 7:53/mi Cool-down · 1 mi easy Thu Dec 3 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Fri Dec 4 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 Dec 6 Long run 16 mi 16 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
10	Build: threshold + intervalsLong run 16.5 mi	4 · 3 key	34.5 mi	Long run 16.5 mi
4 sessions Tue Dec 8 Tempo 27 min 6 mi Warm-up · 1.5 mi easy 27 min continuous · @ threshold 7:53/mi Cool-down · 1 mi easy Thu Dec 10 Easy run 6 mi 6 mi easy · @ 9:28–10:25/mi, conversational Fri Dec 11 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 Dec 13 Long run 16.5 mi 16.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
11	Build: threshold + intervalsLong run 17.5 mi	4 · 3 key	36.5 mi	Long run 17.5 mi
4 sessions Tue Dec 15 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 17 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Fri Dec 18 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 20 Long run 17.5 mi 17.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
12	Cutback: absorb the trainingLong run 12.5 mi	4 · 1 key	27.5 mi	Long run 12.5 mi
4 sessions Tue Dec 22 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 Thu Dec 24 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Fri Dec 25 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Sun Dec 27 Long run 12.5 mi 12.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
13	Peak: marathon-pace long runsLong run 18 mi	4 · 3 key	38 mi	Long run 18 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 5 mi 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 18 mi 12 mi easy · @ 9:28–10:25/mi Last 6.5 mi @ marathon pace · 8:25/mi
14	Peak: marathon-pace long runsLong run 19 mi	4 · 3 key	40 mi	Long run 19 mi
4 sessions Tue Jan 5 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 Jan 7 Easy run 6 mi 6 mi easy · @ 9:28–10:25/mi, conversational Fri Jan 8 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 10 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
15	Peak: marathon-pace long runsLong run 20 mi	4 · 3 key	42.5 mi	Long run 20 mi
4 sessions Tue Jan 12 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 Jan 14 Easy run 7.5 mi 7.5 mi easy · @ 9:28–10:25/mi, conversational Fri Jan 15 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 17 Long run with marathon-pace finish 20 mi 13 mi easy · @ 9:28–10:25/mi Last 7 mi @ marathon pace · 8:25/mi
16	Taper: volume down, race pace sharpLong run 15 mi	4 · 2 key	33.5 mi	Long run 15 mi
4 sessions Tue Jan 19 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 21 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Fri Jan 22 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 24 Long run 15 mi 15 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
17	Taper: volume down, race pace sharpLong run 11 mi	4 · 2 key	27 mi	Long run 11 mi
4 sessions Tue Jan 26 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 28 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi, conversational Fri Jan 29 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 31 Long run 11 mi 11 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
18	Race week — marathonRace 26 mi	4 · 1 key	14 mi	Race 26 mi
4 sessions Tue Feb 2 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 Feb 4 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Fri Feb 5 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Sun Feb 7 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

Week 1 of this 18 week marathon training plan totals 24.5 mi; the biggest week, week 15, reaches 42.5 mi. Halfway, week 9 carries 33 mi with a 16 mi long run. That is 538 mi over 72 runs for an intermediate marathon runner. Load drops in week 4 (20.5 mi), week 8 (24 mi) and week 12 (27.5 mi).

The long run tops out at 20 mi in week 15; 26 key sessions include 4 hill, 4 fartlek, 10 tempo and 8 interval workouts. 71% of all miles here are easy, at 9:28–10:25/mi, and threshold work at 7:53/mi fills 10 sessions. Marathon pace (8:25/mi) ends the late long runs, up to 20 mi in week 15.

Taper: from 42.5 mi in week 15 down to 14 mi of running in race week. Projected finish after 18 weeks and 538 mi: 3:40:33 for the marathon (8:25/mi).

The phases run base weeks 1–5 (24.5–28.5 mi), build weeks 6–11 (29.5–36.5 mi), peak weeks 13–15 (38–42.5 mi), taper weeks 16–17 (27–33.5 mi) and race week 18 (14 mi).

Questions

FAQ

How many miles a week is the 18 week marathon training plan?

24.5 mi in week 1, 33 mi by week 9 and 42.5 mi at the peak, week 15: 538 mi total.

What pace are the easy runs on this 18-week marathon plan?

9:28–10:25/mi at VDOT 42, for 71% of 538 mi.

What is the longest run in the 18 week marathon training plan?

20 mi in week 15, up from 11 mi in week 1.

Does the 18 week marathon training plan work with 3 runs a week?

54 runs instead of 72: switch to 3 days and the 20-mi long run stays.

Keep exploring

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