Sample plan · Marathon · 16 weeks
First marathon training plan: 16 weeks from 15 miles a week
This is the plan for someone who runs a few times a week, has never raced a marathon, and wants to finish one feeling good. It starts at 15 miles a week with a 6-mile long run and builds slowly: first-timers get a smaller weekly increase than experienced runners and only one faster session a week, because the long run is already the hardest thing they have done. Every fourth week is lighter so the body can catch up.
This plan at a glance
- Runner
- 34, first time at this distance
- Goal
- Finish comfortably
- Recent race
- 10K in 58:00
- Running now
- 15 mi a week, longest run 6 mi
- Schedule
- 4 run days, long run on Sat
- Volume
- 15 to 34 mi a week (ceiling 40), longest run 17 mi
- Lighter weeks
- 3 cutback weeks, 3-week taper
Dates assume a start on Monday 9 November 2026 with no race date, so the plan ends with a goal run. Your own plan starts the Monday after you build it, and with a race date it counts back from race day.
This plan is general guidance, not medical advice. Check with a doctor before starting a new training program, and stop and get help if something hurts or feels wrong.
Goal run · Saturday 27 February 2027
Goal run: 26.2 mi at the effort you would race a Marathon (26.2 mi) at. There is no race on the calendar, so this is your test.
How we built it
The assumptions behind this plan.
- Training paces come from your 10k in 58:00, which projects to about 4:34:36 for the Marathon.
- Weekly volume peaks at 34 mi in week 13, below your 40 mi ceiling: that is as far as the weekly increase safely goes from 15 mi in the time available.
- Long runs stop at about 3.5 hours (17.5 mi at your long-run pace): beyond that the recovery cost outweighs the gain.
Paces
| Based on | 10k in 58:00 |
|---|---|
| Easy | 11:56–13:24 /mi |
| Long run | 11:19–12:34 /mi |
| Marathon pace | 10:28 /mi |
| Half-marathon pace | 9:50 /mi |
| Threshold (tempo) | 9:21 /mi |
| Interval | 8:30 /mi |
| Repetition | 8:08 /mi |
| Projected half marathon | 2:08:56 |
| Projected marathon | 4:34:36 |
| Race target pace | 10:28 /mi |
| Race target time | 4:34:36 |
Overview
Weekly training volume in mi. Tap a bar to jump to that week.
- Base
- Build
- Peak
- Taper
- Cutback week
Week by week
Tap a day for the full session.Week 1
base 15 miBase: easy aerobic running and a steady long run. Strides keep your legs quick.
Mon · Easy run · 4 mi
Easy 4 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.
Tue · Easy run · 2.5 mi
Easy 2.5 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 2.5 mi
Easy 2.5 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 6 mi
Long run 6 mi (11:19–12:34 /mi; relaxed and steady, RPE 4–5).
Sun · Rest
Rest after the long run.
Week 2
base 17 miBase: easy aerobic running and a steady long run. Strides keep your legs quick.
Mon · Easy run · 4 mi
Easy 4 mi (11:56–13:24 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.
Tue · Easy run · 3 mi
Easy 3 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 2.5 mi
Easy 2.5 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 7.5 mi
Long run 7.5 mi (11:19–12:34 /mi; relaxed and steady, RPE 4–5).
Sun · Rest
Rest after the long run.
Week 3
base 19 miBase: easy aerobic running and a steady long run. Strides keep your legs quick.
Mon · Easy run · 4 mi
Easy 4 mi (11:56–13:24 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.
Tue · Easy run · 3 mi
Easy 3 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 3 mi
Easy 3 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 9 mi
Long run 9 mi (11:19–12:34 /mi; relaxed and steady, RPE 4–5).
Sun · Rest
Rest after the long run.
Week 4
base cutback 14.5 miCutback week: volume drops so the last block can sink in. Keep everything relaxed.
Mon · Easy run · 3 mi
Easy 3 mi (11:56–13:24 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.
Tue · Easy run · 2.5 mi
Easy 2.5 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 2.5 mi
Easy 2.5 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 6.5 mi
Long run 6.5 mi (11:19–12:34 /mi; relaxed and steady, RPE 4–5).
Sun · Rest
Rest after the long run.
Week 5
base 21 miBase: easy aerobic running and a steady long run. Strides keep your legs quick.
Mon · Easy run · 4.5 mi
Easy 4.5 mi (11:56–13:24 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.
Tue · Easy run · 3 mi
Easy 3 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 3 mi
Easy 3 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 10.5 mi
Long run 10.5 mi (11:19–12:34 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Sun · Rest
Rest after the long run.
Week 6
build 23 miBuild: quality sessions start and the long run keeps growing.
Mon · Easy run · 3 mi
Easy 3 mi (11:56–13:24 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.
Tue · Tempo · 4 mi
Tempo 4 mi: warm up 1 mi easy, then 2 × 1 mi at threshold (9:21 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7), 90 s easy jog between; cool down about 1 mi easy.
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 4.5 mi
Easy 4.5 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 11.5 mi
Long run 11.5 mi (11:19–12:34 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Sun · Rest
Rest after the long run.
Week 7
build 25 miBuild: quality sessions start and the long run keeps growing.
Mon · Easy run · 3 mi
Easy 3 mi (11:56–13:24 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.
Tue · Intervals · 4.5 mi
Intervals 4.5 mi: warm up 1 mi easy, then 5 × 600 m at interval pace, 3:10 each (hard, around 5K effort, RPE 8–9), 200 m easy jog between; cool down about 1 mi easy.
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 5 mi
Easy 5 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 12.5 mi
Long run 12.5 mi (11:19–12:34 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Sun · Rest
Rest after the long run.
Week 8
build cutback 19.5 miCutback week: volume drops so the last block can sink in. Keep everything relaxed.
Mon · Easy run · 3.5 mi
Easy 3.5 mi (11:56–13:24 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.
Tue · Easy run · 3.5 mi
Easy 3.5 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 3 mi
Easy 3 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 9.5 mi
Long run 9.5 mi (11:19–12:34 /mi; relaxed and steady, RPE 4–5).
Sun · Rest
Rest after the long run.
Week 9
build 27 miBuild: quality sessions start and the long run keeps growing.
Mon · Easy run · 3 mi
Easy 3 mi (11:56–13:24 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.
Tue · Tempo · 5.5 mi
Tempo 5.5 mi: warm up 1 mi easy, then 3 × 1 mi at threshold (9:21 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7), 90 s easy jog between; cool down about 1 mi easy.
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 5 mi
Easy 5 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 13.5 mi
Long run 13.5 mi (11:19–12:34 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Sun · Rest
Rest after the long run.
Week 10
build 29 miBuild: quality sessions start and the long run keeps growing.
Mon · Easy run · 4 mi
Easy 4 mi (11:56–13:24 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.
Tue · Intervals · 4.5 mi
Intervals 4.5 mi: warm up 1 mi easy, then 4 × 800 m at interval pace, 4:13 each (hard, around 5K effort, RPE 8–9), 400 m easy jog between; cool down about 1 mi easy.
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 6 mi
Easy 6 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 14.5 mi
Long run 14.5 mi (11:19–12:34 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Sun · Rest
Rest after the long run.
Week 11
peak 31 miPeak: the biggest weeks, with race-specific work and the longest long runs.
Mon · Easy run · 4.5 mi
Easy 4.5 mi (11:56–13:24 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.
Tue · Tempo · 5.5 mi
Tempo 5.5 mi: warm up 1 mi easy, then 3.5 mi progression: start at marathon pace effort and build to threshold (9:21 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7) over the last third; cool down about 1 mi easy.
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 6.5 mi
Easy 6.5 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 14.5 mi
Long run 14.5 mi: first 9.5 mi easy, last 5 mi at marathon pace (10:28 /mi; marathon effort: controlled and rhythmic, RPE 6). Practise race fuelling and finishing strong on tired legs. Carry fluids and take fuel every 30–45 min, as you will on race day.
Sun · Rest
Rest after the long run.
Week 12
peak cutback 24 miCutback week: volume drops so the last block can sink in. Keep everything relaxed.
Mon · Easy run · 4 mi
Easy 4 mi (11:56–13:24 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.
Tue · Easy run · 4 mi
Easy 4 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 4 mi
Easy 4 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 12 mi
Long run 12 mi (11:19–12:34 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Sun · Rest
Rest after the long run.
Week 13
peak 34 miPeak: the biggest weeks, with race-specific work and the longest long runs.
Mon · Easy run · 4.5 mi
Easy 4.5 mi (11:56–13:24 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.
Tue · Tempo · 6 mi
Tempo 6 mi: warm up 1 mi easy, then 4 mi continuous at threshold (9:21 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7); cool down about 1 mi easy.
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 6.5 mi
Easy 6.5 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 17 mi
Long run 17 mi (11:19–12:34 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Sun · Rest
Rest after the long run.
Week 14
taper 26.5 miTaper: volume comes down, a little intensity stays so you feel sharp.
Mon · Easy run · 5.5 mi
Easy 5.5 mi (11:56–13:24 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 20 min, light: core, mobility and a few calf raises. Nothing that leaves you sore.
Tue · Tempo · 5 mi
Tempo 5 mi: warm up 1 mi easy, then 3 mi progression: start at marathon pace effort and build to threshold (9:21 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7) over the last third; cool down about 1 mi easy.
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 5 mi
Easy 5 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 11 mi
Long run 11 mi: first 8 mi easy, last 3 mi at marathon pace (10:28 /mi; marathon effort: controlled and rhythmic, RPE 6). Practise race fuelling and finishing strong on tired legs. Carry fluids and take fuel every 30–45 min, as you will on race day.
Sun · Rest
Rest after the long run.
Week 15
taper 20 miTaper: volume comes down, a little intensity stays so you feel sharp.
Mon · Easy run · 4.5 mi
Easy 4.5 mi (11:56–13:24 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 20 min, light: core, mobility and a few calf raises. Nothing that leaves you sore.
Tue · Tempo · 4 mi
Tempo 4 mi: warm up 1 mi easy, then 2 × 1 mi at threshold (9:21 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7), 90 s easy jog between; cool down about 1 mi easy.
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 4 mi
Easy 4 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 7.5 mi
Long run 7.5 mi (11:19–12:34 /mi; relaxed and steady, RPE 4–5).
Sun · Rest
Rest after the long run.
Week 16
taper 10.5 miRace week: very little running, plenty of sleep, and carbohydrate in the last two days.
Mon · Easy run · 3.5 mi
Easy 3.5 mi (11:56–13:24 /mi; conversational, RPE 3–4).
Tue · Rest
Rest. A walk or some stretching is fine.
Wed · Race pace · 4 mi
Race pace 4 mi: warm up 1 mi easy, then 2 mi continuous at marathon pace (10:28 /mi; marathon effort: controlled and rhythmic, RPE 6). Lock into the rhythm you will race at; cool down about 1 mi easy. Short and sharp: you should finish feeling you could do much more.
Thu · Easy run · 3 mi
Easy 3 mi (11:56–13:24 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Fri · Rest
Rest. Lay out your kit, eat a carbohydrate-rich dinner, sleep early.
Sat · Race · 26.2 mi
Goal run: 26.2 mi at the effort you would race a Marathon (26.2 mi) at. There is no race on the calendar, so this is your test.
Sun · Rest
Recovery: rest, walk, eat well. No running for a few days.
● = hard day. Cutback weeks are 20–25% lighter so the body can absorb the training.
Questions about this plan
Is 16 weeks enough for a first marathon from 15 miles a week?
For most healthy runners, yes. This plan grows from 15 mi to 34 mi in the biggest week and brings the long run up to 17 mi. If you are starting from less than about 10 mi a week, choose a longer plan or a half marathon first; the form will tell you when a plan would need an unsafe ramp.
Why does the longest run stop short of 20 miles?
A run is only useful while you can recover from it. This sample has a recent 10K that puts its long-run pace at about 11:20 to 12:30 a mile, so long runs stop at about three and a half hours. The extra miles past that point add more soreness than fitness for a first-timer.
What are the lighter weeks for?
There are 3 cutback weeks, each 20 to 25 percent lighter than the week before. Fitness is built during recovery, and these weeks lower the risk of the small aches that end first marathon attempts.
Can I move the long run to Sunday?
Yes. Build your own plan from these answers and pick Sunday as your long run day; the rest of the week is rearranged so the day after the long run is always rest or easy cross-training.
Make it yours
Start from these answers and change your mileage, run days, long-run day, race date or anything else. Your plan gets its own private link.