Sample plan · Marathon · 16 weeks
Hilly marathon training plan: 16 weeks with hill repeats
A hilly course asks for strength on the climbs and quads that can take the descents. This plan swaps flat-track intervals for hill repeats and puts hills into the long runs, while the rest of the structure stays the same as a flat marathon plan. It starts from 28 miles a week on five days for a runner with one or two marathons done.
This plan at a glance
- Runner
- 36, finished it once or twice
- Goal
- Finish strong
- Recent race
- half marathon in 1:58:00
- Running now
- 28 mi a week, longest run 12 mi
- Schedule
- 5 run days, long run on Sat
- Volume
- 28 to 45 mi a week (ceiling 45), longest run 19 mi
- Lighter weeks
- 3 cutback weeks, 3-week taper
- Course
- Hilly
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. Run the hills by effort, not pace; you will get the time back on the descents.
How we built it
The assumptions behind this plan.
- Training paces come from your half in 1:58:00, which projects to about 4:06:01 for the Marathon.
- Weekly volume peaks at 45 mi in week 13, at your ceiling.
- Long runs stop at about 3.5 hours (19.5 mi at your long-run pace): beyond that the recovery cost outweighs the gain.
- Hilly course: hill repeats replace some interval sessions, every other long run is on a hilly route, and base weeks finish one easy run with hill sprints.
Paces
| Based on | half in 1:58:00 |
|---|---|
| Easy | 10:42–12:01 /mi |
| Long run | 10:08–11:16 /mi |
| Marathon pace | 9:23 /mi |
| Half-marathon pace | 9:00 /mi |
| Threshold (tempo) | 8:40 /mi |
| Interval | 7:52 /mi |
| Repetition | 7:32 /mi |
| Projected half marathon | 1:58:00 |
| Projected marathon | 4:06:01 |
| Race target pace | 9:23 /mi |
| Race target time | 4:06:01 |
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 28 miBase: easy aerobic running and a steady long run. Strides keep your legs quick.
Mon · Easy run · 5.5 mi
Easy 5.5 mi (10:42–12:01 /mi; conversational, RPE 3–4). Finish with 6 × 10 s hill sprints, walking back down: strength for the climbs, no fatigue.
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 · 4 mi
Easy 4 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 3.5 mi
Easy 3.5 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Fri · Easy run · 3 mi
Easy 3 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Sat · Long run · 12 mi
Long run 12 mi (10:08–11:16 /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 2
base 30.5 miBase: easy aerobic running and a steady long run. Strides keep your legs quick.
Mon · Easy run · 6 mi
Easy 6 mi (10:42–12:01 /mi; conversational, RPE 3–4). Finish with 6 × 10 s hill sprints, walking back down: strength for the climbs, no fatigue.
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 · 4 mi
Easy 4 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 4 mi
Easy 4 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Fri · Easy run · 3.5 mi
Easy 3.5 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Sat · Long run · 13 mi
Long run 13 mi (10:08–11:16 /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 3
base 33 miBase: easy aerobic running and a steady long run. Strides keep your legs quick.
Mon · Easy run · 6.5 mi
Easy 6.5 mi (10:42–12:01 /mi; conversational, RPE 3–4). Finish with 6 × 10 s hill sprints, walking back down: strength for the climbs, no fatigue.
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 · 4.5 mi
Easy 4.5 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 4.5 mi
Easy 4.5 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Fri · Easy run · 3.5 mi
Easy 3.5 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Sat · Long run · 14 mi
Long run 14 mi (10:08–11:16 /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 4
base cutback 25.5 miCutback week: volume drops so the last block can sink in. Keep everything relaxed.
Mon · Easy run · 4 mi
Easy 4 mi (10:42–12:01 /mi; conversational, RPE 3–4). Finish with 6 × 10 s hill sprints, walking back down: strength for the climbs, no fatigue.
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 · 4 mi
Easy 4 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 4 mi
Easy 4 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Fri · Easy run · 3.5 mi
Easy 3.5 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Sat · Long run · 10 mi
Long run 10 mi (10:08–11:16 /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 5
base 36 miBase: easy aerobic running and a steady long run. Strides keep your legs quick.
Mon · Easy run · 7.5 mi
Easy 7.5 mi (10:42–12:01 /mi; conversational, RPE 3–4). Finish with 6 × 10 s hill sprints, walking back down: strength for the climbs, no fatigue.
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 · 5 mi
Easy 5 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 5 mi
Easy 5 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Fri · Easy run · 4 mi
Easy 4 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Sat · Long run · 14.5 mi
Long run 14.5 mi (10:08–11:16 /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 39.5 miBuild: quality sessions start and the long run keeps growing.
Mon · Easy run · 5.5 mi
Easy 5.5 mi (10:42–12:01 /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 (8:40 /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 · 8 mi
Easy 8 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Fri · Easy run · 4.5 mi
Easy 4.5 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Sat · Long run · 16 mi
Long run 16 mi on a hilly route (10:08–11:16 /mi; relaxed and steady, RPE 4–5). Even effort up, quick relaxed steps down; ignore pace on the climbs. 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 42.5 miBuild: quality sessions start and the long run keeps growing.
Mon · Easy run · 6 mi
Easy 6 mi (10:42–12:01 /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 · Hill repeats · 5 mi
Hill repeats 5 mi: warm up 1 mi easy, then 7 × 75 s up a steady 4–6% hill (strong uphill drive, RPE 8), jog back down to recover; cool down about 1 mi easy.
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 9 mi
Easy 9 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Fri · Easy run · 5 mi
Easy 5 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Sat · Long run · 17.5 mi
Long run 17.5 mi (10:08–11:16 /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 33 miCutback week: volume drops so the last block can sink in. Keep everything relaxed.
Mon · Easy run · 5.5 mi
Easy 5.5 mi (10:42–12:01 /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 · 5.5 mi
Easy 5.5 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 5.5 mi
Easy 5.5 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Fri · Easy run · 4 mi
Easy 4 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Sat · Long run · 12.5 mi
Long run 12.5 mi (10:08–11:16 /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 9
build 42.5 miBuild: quality sessions start and the long run keeps growing.
Mon · Easy run · 6.5 mi
Easy 6.5 mi (10:42–12:01 /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 mi
Tempo 5 mi: warm up 1 mi easy, then 2 × 1.5 mi at threshold (8:40 /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 · 10 mi
Medium-long run 10 mi, easy (10:42–12:01 /mi; conversational, RPE 3–4). Builds endurance mid-week without the cost of a second long run.
Fri · Easy run · 5 mi
Easy 5 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Sat · Long run · 16 mi
Long run 16 mi: first 11.5 mi easy, last 4.5 mi at marathon pace (9:23 /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 10
build 42.5 miBuild: quality sessions start and the long run keeps growing.
Mon · Easy run · 6 mi
Easy 6 mi (10:42–12:01 /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 · Hill repeats · 5 mi
Hill repeats 5 mi: warm up 1 mi easy, then 8 × 75 s up a steady 4–6% hill (strong uphill drive, RPE 8), jog back down to recover; cool down about 1 mi easy.
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 9 mi
Easy 9 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Fri · Easy run · 5 mi
Easy 5 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Sat · Long run · 17.5 mi
Long run 17.5 mi on a hilly route (10:08–11:16 /mi; relaxed and steady, RPE 4–5). Even effort up, quick relaxed steps down; ignore pace on the climbs. 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 45 miPeak: the biggest weeks, with race-specific work and the longest long runs.
Mon · Easy run · 12 mi
Medium-long run 12 mi, easy (10:42–12:01 /mi; conversational, RPE 3–4). Builds endurance mid-week without the cost of a second long run. 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 · Hill repeats · 5.5 mi
Hill repeats 5.5 mi: warm up 1.5 mi easy, then 6 × 75 s up a steady 4–6% hill (strong uphill drive, RPE 8), jog back down to recover; cool down about 1.5 mi easy.
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Tempo · 8 mi
Tempo 8 mi: warm up 2 mi easy, then 4.5 mi progression: start at marathon pace effort and build to threshold (8:40 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7) over the last third; cool down about 1.5 mi easy.
Fri · Easy run · 3.5 mi
Easy 3.5 mi at recovery effort (10:42–12:01 /mi; conversational, RPE 3–4). Keep it genuinely easy; it is there to loosen up.
Sat · Long run · 16 mi
Long run 16 mi: first 10.5 mi easy, last 5.5 mi at marathon pace (9:23 /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 35 miCutback week: volume drops so the last block can sink in. Keep everything relaxed.
Mon · Easy run · 6 mi
Easy 6 mi (10:42–12:01 /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 · 5.5 mi
Easy 5.5 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 5.5 mi
Easy 5.5 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Fri · Easy run · 4.5 mi
Easy 4.5 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Sat · Long run · 13.5 mi
Long run 13.5 mi (10:08–11:16 /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 45 miPeak: the biggest weeks, with race-specific work and the longest long runs.
Mon · Easy run · 6 mi
Easy 6 mi (10:42–12:01 /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 (10:42–12:01 /mi; conversational, RPE 3–4).
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Race pace · 13 mi
Race pace 13 mi: warm up 1 mi easy, then 2 × 5 mi at marathon pace (9:23 /mi; marathon effort: controlled and rhythmic, RPE 6), 1 mi easy between; cool down about 1 mi easy.
Fri · Easy run · 3 mi
Easy 3 mi at recovery effort (10:42–12:01 /mi; conversational, RPE 3–4). Keep it genuinely easy; it is there to loosen up.
Sat · Long run · 19 mi
Long run 19 mi (10:08–11:16 /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 35 miTaper: volume comes down, a little intensity stays so you feel sharp.
Mon · Easy run · 5 mi
Easy 5 mi (10:42–12:01 /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 · Race pace · 9 mi
Race pace 9 mi: warm up 1 mi easy, then 7 mi continuous at marathon pace (9:23 /mi; marathon effort: controlled and rhythmic, RPE 6). Lock into the rhythm you will race at; 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 (10:42–12:01 /mi; conversational, RPE 3–4).
Fri · Easy run · 4 mi
Easy 4 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Sat · Long run · 12.5 mi
Long run 12.5 mi (10:08–11:16 /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 15
taper 27 miTaper: volume comes down, a little intensity stays so you feel sharp.
Mon · Easy run · 4 mi
Easy 4 mi (10:42–12:01 /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 · Race pace · 8 mi
Race pace 8 mi: warm up 1 mi easy, then 2 × 2.5 mi at marathon pace (9:23 /mi; marathon effort: controlled and rhythmic, RPE 6), 1 mi easy between; cool down about 1 mi easy.
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Easy run · 3.5 mi
Easy 3.5 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Fri · Easy run · 3 mi
Easy 3 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Sat · Long run · 8.5 mi
Long run 8.5 mi (10:08–11:16 /mi; relaxed and steady, RPE 4–5).
Sun · Rest
Rest after the long run.
Week 16
taper 13.5 miRace week: very little running, plenty of sleep, and carbohydrate in the last two days.
Mon · Easy run · 4.5 mi
Easy 4.5 mi (10:42–12:01 /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 (9:23 /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 (10:42–12:01 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Fri · Easy run · 2 mi
Shakeout 2 mi, very easy, with 4 × 15 s relaxed strides to wake the legs up.
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. Run the hills by effort, not pace; you will get the time back on the descents.
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
How do you train for a hilly marathon?
Run hills regularly, both up and down. In this plan hill repeats replace the interval session every other week, and long runs are on hilly routes when you can find them. The downhills matter as much as the climbs: they are what makes legs sore late in a hilly race.
I live somewhere flat. What then?
Use a treadmill on an incline, a parking-garage ramp or a bridge for the repeats. Stair climbing and step-ups in the strength session help too.
Should I expect a slower time?
Usually, yes. Pace by effort on the hills: hold the effort steady uphill and let the pace drop, rather than chasing your flat-course splits.
How big does the plan get?
From 28 mi up to 45 mi at the peak, with a longest run of 19 mi and 3 lighter weeks along the way.
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.