Sample plan · Marathon · 16 weeks
16-week marathon training plan from 25 miles a week
For a runner with a marathon or two behind them who wants to finish strong this time. Starting from 25 miles a week over five days, the plan adds a weekly tempo run early, alternates intervals with a medium-long run through the build, and turns to marathon-pace work in the peak weeks. Paces come from a recent half marathon of 2:02.
This plan at a glance
- Runner
- 38, finished it once or twice
- Goal
- Finish strong
- Recent race
- half marathon in 2:02:00
- Running now
- 25 mi a week, longest run 10 mi
- Schedule
- 5 run days, long run on Sun
- Volume
- 25 to 45 mi a week (ceiling 45), longest run 18.5 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 · Sunday 28 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 half in 2:02:00, which projects to about 4:14:22 for the Marathon.
- Weekly volume peaks at 45 mi in week 13, at your ceiling.
- Long runs stop at about 3.5 hours (18.5 mi at your long-run pace): beyond that the recovery cost outweighs the gain.
Paces
| Based on | half in 2:02:00 |
|---|---|
| Easy | 11:04–12:25 /mi |
| Long run | 10:29–11:39 /mi |
| Marathon pace | 9:42 /mi |
| Half-marathon pace | 9:18 /mi |
| Threshold (tempo) | 8:56 /mi |
| Interval | 8:07 /mi |
| Repetition | 7:46 /mi |
| Projected half marathon | 2:02:00 |
| Projected marathon | 4:14:22 |
| Race target pace | 9:42 /mi |
| Race target time | 4:14:22 |
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 25 miBase: easy aerobic running and a steady long run. Strides keep your legs quick.
Mon · Rest
Rest after the long run.
Tue · Easy run · 3.5 mi
Easy 3.5 mi (11:04–12:25 /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.
Wed · Easy run · 5 mi
Easy 5 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Easy run · 3.5 mi
Easy 3.5 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sat · Easy run · 3 mi
Easy 3 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sun · Long run · 10 mi
Long run 10 mi (10:29–11:39 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 2
base 27 miBase: easy aerobic running and a steady long run. Strides keep your legs quick.
Mon · Rest
Rest after the long run.
Tue · Easy run · 3.5 mi
Easy 3.5 mi (11:04–12:25 /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.
Wed · Easy run · 5.5 mi
Easy 5.5 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Easy run · 3.5 mi
Easy 3.5 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sat · Easy run · 3 mi
Easy 3 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sun · Long run · 11.5 mi
Long run 11.5 mi (10:29–11:39 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 3
base 29.5 miBase: easy aerobic running and a steady long run. Strides keep your legs quick.
Mon · Rest
Rest after the long run.
Tue · Easy run · 4 mi
Easy 4 mi (11:04–12:25 /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.
Wed · Easy run · 6 mi
Easy 6 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Easy run · 4 mi
Easy 4 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sat · Easy run · 3 mi
Easy 3 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sun · Long run · 12.5 mi
Long run 12.5 mi (10:29–11:39 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 4
base cutback 23 miCutback week: volume drops so the last block can sink in. Keep everything relaxed.
Mon · Rest
Rest after the long run.
Tue · Easy run · 4 mi
Easy 4 mi (11:04–12:25 /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.
Wed · Easy run · 3.5 mi
Easy 3.5 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Easy run · 3.5 mi
Easy 3.5 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sat · Easy run · 3 mi
Easy 3 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sun · Long run · 9 mi
Long run 9 mi (10:29–11:39 /mi; relaxed and steady, RPE 4–5).
Week 5
base 32 miBase: easy aerobic running and a steady long run. Strides keep your legs quick.
Mon · Rest
Rest after the long run.
Tue · Easy run · 4.5 mi
Easy 4.5 mi (11:04–12:25 /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.
Wed · Easy run · 6.5 mi
Easy 6.5 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Easy run · 4 mi
Easy 4 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sat · Easy run · 3.5 mi
Easy 3.5 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sun · Long run · 13.5 mi
Long run 13.5 mi (10:29–11:39 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 6
build 35 miBuild: quality sessions start and the long run keeps growing.
Mon · Rest
Rest after the long run.
Tue · Easy run · 4.5 mi
Easy 4.5 mi (11:04–12:25 /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.
Wed · Tempo · 5.5 mi
Tempo 5.5 mi: warm up 1 mi easy, then 3 × 1 mi at threshold (8:56 /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.
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Easy run · 6.5 mi
Easy 6.5 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sat · Easy run · 3.5 mi
Easy 3.5 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sun · Long run · 15 mi
Long run 15 mi (10:29–11:39 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 7
build 38 miBuild: quality sessions start and the long run keeps growing.
Mon · Rest
Rest after the long run.
Tue · Easy run · 5 mi
Easy 5 mi (11:04–12:25 /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.
Wed · Intervals · 5 mi
Intervals 5 mi: warm up 1 mi easy, then 6 × 600 m at interval pace, 3:02 each (hard, around 5K effort, RPE 8–9), 200 m easy jog between; cool down about 1 mi easy.
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Easy run · 8 mi
Easy 8 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sat · Easy run · 4 mi
Easy 4 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sun · Long run · 16 mi
Long run 16 mi (10:29–11:39 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 8
build cutback 29.5 miCutback week: volume drops so the last block can sink in. Keep everything relaxed.
Mon · Rest
Rest after the long run.
Tue · Easy run · 5 mi
Easy 5 mi (11:04–12:25 /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.
Wed · Easy run · 4.5 mi
Easy 4.5 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Easy run · 4.5 mi
Easy 4.5 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sat · Easy run · 4 mi
Easy 4 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sun · Long run · 11.5 mi
Long run 11.5 mi (10:29–11:39 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 9
build 41.5 miBuild: quality sessions start and the long run keeps growing.
Mon · Rest
Rest after the long run.
Tue · Easy run · 6.5 mi
Easy 6.5 mi (11:04–12:25 /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.
Wed · Tempo · 5 mi
Tempo 5 mi: warm up 1 mi easy, then 2 × 1.5 mi at threshold (8:56 /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.
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Easy run · 9.5 mi
Medium-long run 9.5 mi, easy (11:04–12:25 /mi; conversational, RPE 3–4). Builds endurance mid-week without the cost of a second long run.
Sat · Easy run · 5 mi
Easy 5 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sun · Long run · 15.5 mi
Long run 15.5 mi: first 11 mi easy, last 4.5 mi at marathon pace (9:42 /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.
Week 10
build 42.5 miBuild: quality sessions start and the long run keeps growing.
Mon · Rest
Rest after the long run.
Tue · Easy run · 6 mi
Easy 6 mi (11:04–12:25 /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.
Wed · Intervals · 5.5 mi
Intervals 5.5 mi: warm up 1 mi easy, then 5 × 800 m at interval pace, 4:02 each (hard, around 5K effort, RPE 8–9), 400 m easy jog between; cool down about 1 mi easy.
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Easy run · 9.5 mi
Easy 9.5 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sat · Easy run · 5 mi
Easy 5 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sun · Long run · 16.5 mi
Long run 16.5 mi (10:29–11:39 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 11
peak 45 miPeak: the biggest weeks, with race-specific work and the longest long runs.
Mon · Rest
Rest after the long run.
Tue · Easy run · 11.5 mi
Medium-long run 11.5 mi, easy (11:04–12:25 /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.
Wed · Intervals · 6.5 mi
Intervals 6.5 mi: warm up 1.5 mi easy, then 3 × 1600 m at interval pace, 8:04 each (hard, around 5K effort, RPE 8–9), 400 m easy jog between; cool down about 1.5 mi easy.
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · 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 (8:56 /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.
Sat · Easy run · 3.5 mi
Easy 3.5 mi at recovery effort (11:04–12:25 /mi; conversational, RPE 3–4). Keep it genuinely easy; it is there to loosen up.
Sun · Long run · 15.5 mi
Long run 15.5 mi: first 10.5 mi easy, last 5 mi at marathon pace (9:42 /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.
Week 12
peak cutback 35 miCutback week: volume drops so the last block can sink in. Keep everything relaxed.
Mon · Rest
Rest after the long run.
Tue · Easy run · 6.5 mi
Easy 6.5 mi (11:04–12:25 /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.
Wed · Easy run · 6 mi
Easy 6 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Easy run · 6 mi
Easy 6 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sat · Easy run · 4 mi
Easy 4 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sun · Long run · 12.5 mi
Long run 12.5 mi (10:29–11:39 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 13
peak 45 miPeak: the biggest weeks, with race-specific work and the longest long runs.
Mon · Rest
Rest after the long run.
Tue · Easy run · 4 mi
Easy 4 mi (11:04–12:25 /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.
Wed · Easy run · 6 mi
Easy 6 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Race pace · 13 mi
Race pace 13 mi: warm up 1 mi easy, then 2 × 5 mi at marathon pace (9:42 /mi; marathon effort: controlled and rhythmic, RPE 6), 1 mi easy between; cool down about 1 mi easy.
Sat · Easy run · 3.5 mi
Easy 3.5 mi at recovery effort (11:04–12:25 /mi; conversational, RPE 3–4). Keep it genuinely easy; it is there to loosen up.
Sun · Long run · 18.5 mi
Long run 18.5 mi (10:29–11:39 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 14
taper 35 miTaper: volume comes down, a little intensity stays so you feel sharp.
Mon · Rest
Rest after the long run.
Tue · Easy run · 5 mi
Easy 5 mi (11:04–12:25 /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.
Wed · Race pace · 9 mi
Race pace 9 mi: warm up 1 mi easy, then 7 mi continuous at marathon pace (9:42 /mi; marathon effort: controlled and rhythmic, RPE 6). Lock into the rhythm you will race at; cool down about 1 mi easy.
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Easy run · 5 mi
Easy 5 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sat · Easy run · 4 mi
Easy 4 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sun · Long run · 12 mi
Long run 12 mi (10:29–11:39 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 15
taper 27 miTaper: volume comes down, a little intensity stays so you feel sharp.
Mon · Rest
Rest after the long run.
Tue · Easy run · 4 mi
Easy 4 mi (11:04–12:25 /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.
Wed · Race pace · 8 mi
Race pace 8 mi: warm up 1 mi easy, then 2 × 2.5 mi at marathon pace (9:42 /mi; marathon effort: controlled and rhythmic, RPE 6), 1 mi easy between; cool down about 1 mi easy.
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Easy run · 3.5 mi
Easy 3.5 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sat · Easy run · 3 mi
Easy 3 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Sun · Long run · 8.5 mi
Long run 8.5 mi (10:29–11:39 /mi; relaxed and steady, RPE 4–5).
Week 16
taper 13.5 miRace week: very little running, plenty of sleep, and carbohydrate in the last two days.
Mon · Rest
Rest. A walk or some stretching is fine.
Tue · Easy run · 4.5 mi
Easy 4.5 mi (11:04–12:25 /mi; conversational, RPE 3–4).
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Race pace · 4 mi
Race pace 4 mi: warm up 1 mi easy, then 2 mi continuous at marathon pace (9:42 /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.
Fri · Easy run · 3 mi
Easy 3 mi (11:04–12:25 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Sat · Easy run · 2 mi
Shakeout 2 mi, very easy, with 4 × 15 s relaxed strides to wake the legs up.
Sun · 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.
● = hard day. Cutback weeks are 20–25% lighter so the body can absorb the training.
Questions about this plan
How many miles a week does this plan peak at?
The biggest week is 45 mi, reached about three weeks before the end. The longest run is 18.5 mi. The plan never goes past the 45 mi ceiling given in the answers.
Why only one hard session in some weeks?
During the build, intervals come every other week. In the weeks between, that slot is an easy or medium-long run, which builds endurance without stacking up fatigue. The tempo run stays every week.
How long is the taper?
Three weeks. Volume steps down to about 78, 60 and 35 percent of the peak week, while a little race-pace running keeps the legs sharp.
What if I have a race date?
Build your own plan with the race date filled in and the plan counts back from race day, so the taper ends on the right Sunday (or Saturday).
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.