8 Week Marathon Training Plan

8 weeks·4 days / wk·marathon·intermediate

Weeks: 8
Sessions: 32
Peak week: 42.5 mi; week 6
Long run: 20 mi; week 6
Taper: 2 wk

BaseBuildCutbackPeakTaperRace

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 15.5 mi	4 · 3 key	33 mi	Long run 15.5 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 10 mi 10 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 15.5 mi 15.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
Weeks 2–8 locked Unlock the full plan. Every session, every week Paces and loads from your numbers PDF, calendar and Garmin export Re-plans when you miss a key session Billing period$79 / year$14 / month Annual works out at $6.58 a month Secure checkout with Stripe · Cancel any time
02	Base: aerobic volume, hills and stridesLong run 16.5 mi	4 · 3 key	35 mi	Long run 16.5 mi
03	Build: threshold + intervalsLong run 17.5 mi	4 · 3 key	37 mi	Long run 17.5 mi
04	Cutback: absorb the trainingLong run 12.5 mi	4 · 1 key	27.5 mi	Long run 12.5 mi
05	Peak: marathon-pace long runsLong run 18.5 mi	4 · 3 key	39.5 mi	Long run 18.5 mi
06	Peak: marathon-pace long runsLong run 20 mi	4 · 3 key	42.5 mi	Long run 20 mi
07	Taper: volume down, race pace sharpLong run 15 mi	4 · 2 key	32 mi	Long run 15 mi
08	Race week — marathonRace 26 mi	4 · 1 key	15 mi	Race 26 mi

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 8 week marathon training plan opens with 33 mi in week 1 and peaks at 42.5 mi in week 6. Halfway, week 4 carries 27.5 mi with a 12.5 mi long run. That is 262 mi over 32 runs for an intermediate marathon runner. Cutbacks: week 4 (27.5 mi).

Week 6 holds the 20-mi longest run, and 2 hill, 2 fartlek, 4 tempo and 3 interval sessions make up the harder days. At VDOT 42, 74% of the 262 mi run at 9:28–10:25/mi; 3 interval days use 7:15/mi. Late long runs, peaking at 20 mi in week 6 of 8, finish at 8:25/mi marathon pace.

The 2-week taper takes race week to 15 mi, 65% under week 6's 42.5 mi, after 262 mi. Projected finish after 8 weeks and 262 mi: 3:40:33 for the marathon (8:25/mi).

4 sessions and 33 mi open this 8-week plan, topped by a 15.5 mi Sunday.

The phases run base weeks 1–2 (33–35 mi), build week 3 (37 mi), peak weeks 5–6 (39.5–42.5 mi), taper week 7 (32 mi) and race week 8 (15 mi).

Questions

FAQ

How many miles a week is the 8 week marathon training plan?

33 mi in week 1, 27.5 mi by week 4 and 42.5 mi at the peak, week 6: 262 mi total.

What pace are the easy runs on this 8-week marathon plan?

9:28–10:25/mi at VDOT 42, for 74% of 262 mi.

What is the longest run in the 8 week marathon training plan?

20 mi in week 6, up from 15.5 mi in week 1.

Does the 8 week marathon training plan work with 3 runs a week?

3 days turns 32 runs into roughly 24, still peaking near 42.5 mi.

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