20 Week Marathon Training Plan

20 weeks·4 days / wk·marathon·intermediate

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Weeks: 20
Sessions: 80
Peak week: 42.5 mi; week 17
Long run: 20 mi; week 17
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 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 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 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 mi	4 · 3 key	27.5 mi	Long run 13 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 mi 6 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 mi 13 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
06	Base: aerobic volume, hills and stridesLong run 14 mi	4 · 3 key	29.5 mi	Long run 14 mi
4 sessions Tue Nov 10 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 12 Easy run 6.5 mi 6.5 mi easy · @ 9:28–10:25/mi, conversational Fri Nov 13 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 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 14.5 mi	4 · 3 key	30.5 mi	Long run 14.5 mi
4 sessions Tue Nov 17 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 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 14.5 mi 14.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
08	Cutback: absorb the trainingLong run 10.5 mi	4 · 1 key	22.5 mi	Long run 10.5 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 mi 4 mi easy · @ 9:28–10:25/mi, conversational Fri Nov 27 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi, conversational Sun Nov 29 Long run 10.5 mi 10.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
09	Build: threshold + intervalsLong run 15.5 mi	4 · 3 key	32 mi	Long run 15.5 mi
4 sessions Tue Dec 1 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 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 15.5 mi 15.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
10	Build: threshold + intervalsLong run 16 mi	4 · 3 key	33.5 mi	Long run 16 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 5.5 mi 5.5 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 mi 16 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
11	Build: threshold + intervalsLong run 17 mi	4 · 3 key	35.5 mi	Long run 17 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 4.5 mi 4.5 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 mi 17 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
12	Cutback: absorb the trainingLong run 12 mi	4 · 1 key	27 mi	Long run 12 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 mi 12 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
13	Peak: marathon-pace long runsLong run 17.5 mi	4 · 3 key	37 mi	Long run 17.5 mi
4 sessions Tue Dec 29 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 31 Easy run 5.5 mi 5.5 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 17.5 mi 11.5 mi easy · @ 9:28–10:25/mi Last 6 mi @ marathon pace · 8:25/mi
14	Peak: marathon-pace long runsLong run 18.5 mi	4 · 3 key	38.5 mi	Long run 18.5 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 5 mi 5 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 18.5 mi 12 mi easy · @ 9:28–10:25/mi Last 6.5 mi @ marathon pace · 8:25/mi
15	Peak: marathon-pace long runsLong run 19 mi	4 · 3 key	40.5 mi	Long run 19 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 6.5 mi 6.5 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 19 mi 12.5 mi easy · @ 9:28–10:25/mi Last 6.5 mi @ marathon pace · 8:25/mi
16	Cutback: absorb the trainingLong run 14 mi	4 · 1 key	30.5 mi	Long run 14 mi
4 sessions Tue Jan 19 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 Jan 21 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi, conversational Fri Jan 22 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi, conversational Sun Jan 24 Long run 14 mi 14 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
17	Peak: marathon-pace long runsLong run 20 mi	4 · 3 key	42.5 mi	Long run 20 mi
4 sessions Tue Jan 26 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 28 Easy run 7.5 mi 7.5 mi easy · @ 9:28–10:25/mi, conversational Fri Jan 29 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 31 Long run with marathon-pace finish 20 mi 13 mi easy · @ 9:28–10:25/mi Last 7 mi @ marathon pace · 8:25/mi
18	Taper: volume down, race pace sharpLong run 15 mi	4 · 2 key	33.5 mi	Long run 15 mi
4 sessions Tue Feb 2 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 Feb 4 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Fri Feb 5 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 Feb 7 Long run 15 mi 15 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
19	Taper: volume down, race pace sharpLong run 11 mi	4 · 2 key	27 mi	Long run 11 mi
4 sessions Tue Feb 9 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 Feb 11 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi, conversational Fri Feb 12 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 Feb 14 Long run 11 mi 11 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
20	Race week — marathonRace 26 mi	4 · 1 key	14 mi	Race 26 mi
4 sessions Tue Feb 16 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 18 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Fri Feb 19 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Sun Feb 21 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 20 week marathon training plan totals 24.5 mi; the biggest week, week 17, reaches 42.5 mi. Halfway, week 10 carries 33.5 mi with a 16 mi long run. That is 600 mi over 80 runs for an intermediate marathon runner. Cutbacks: week 4 (20.5 mi), week 8 (22.5 mi), week 12 (27 mi) and week 16 (30.5 mi).

The long run tops out at 20 mi in week 17; 28 key sessions include 5 hill, 5 fartlek, 10 tempo and 8 interval workouts. Easy running at 9:28–10:25/mi is 72% of the 600 mi; 10 threshold sessions run at 7:53/mi. In the peak weeks the long run closes at 8:25/mi, turning 20 mi in week 17 into a dress rehearsal.

The 3-week taper takes race week to 14 mi, 67% under week 17's 42.5 mi, after 600 mi. Projected finish after 20 weeks and 600 mi: 3:40:33 for the marathon (8:25/mi).

Week 1 of 20 is 24.5 mi in 4 sessions; the biggest is Sunday's 11 mi, and the key work is hill repeats 6 × 60 s, fartlek 5 × 1 min and long run.

The phases run base weeks 1–6 (24.5–29.5 mi), build weeks 7–11 (30.5–35.5 mi), peak weeks 13–17 (37–42.5 mi), taper weeks 18–19 (27–33.5 mi) and race week 20 (14 mi).

Questions

FAQ

How many miles a week is the 20 week marathon training plan?

24.5 mi in week 1, 33.5 mi by week 10 and 42.5 mi at the peak, week 17: 600 mi total.

What pace are the easy runs on this 20-week marathon plan?

9:28–10:25/mi at VDOT 42, for 72% of 600 mi.

What is the longest run in the 20 week marathon training plan?

20 mi in week 17, up from 11 mi in week 1.

Does the 20 week marathon training plan work with 3 runs a week?

60 runs instead of 80: switch to 3 days and the 20-mi long run stays.

Keep exploring

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