Sample plan · Marathon · 16 weeks
Marathon training plan with 3 run days a week and cross-training
Some runners do better on fewer runs: a knee that complains, a busy week, or a bike they already ride. This plan uses three key runs a week (a quality session, a steady or tempo run, and the long run) and fills the gaps with two aerobic cross-training sessions. Every run has a job, so there are no junk miles, and the cross-training carries much of the aerobic load.
This plan at a glance
- Runner
- 42, finished it once or twice
- Goal
- Finish strong
- Recent race
- 10K in 52:00
- Running now
- 20 mi a week, longest run 10 mi
- Schedule
- 3 run days, long run on Sat, plus bike and elliptical cross-training
- Volume
- 20 to 35 mi a week (ceiling 35), longest run 19.5 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 · 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.
- With 3 run days and cross-training on, the plan uses three key runs (intervals, tempo or race pace, and the long run) plus easy cross-training on the other days you can train.
- Training paces come from your 10k in 52:00, which projects to about 4:06:12 for the Marathon.
- Weekly volume peaks at 35 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.
Paces
| Based on | 10k in 52:00 |
|---|---|
| Easy | 10:42–12:01 /mi |
| Long run | 10:08–11:16 /mi |
| Marathon pace | 9:23 /mi |
| Half-marathon pace | 8:49 /mi |
| Threshold (tempo) | 8:26 /mi |
| Interval | 7:40 /mi |
| Repetition | 7:20 /mi |
| Projected half marathon | 1:55:36 |
| Projected marathon | 4:06:12 |
| Race target pace | 9:23 /mi |
| Race target time | 4:06:12 |
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 20 miBase: easy aerobic running and a steady long run. Strides keep your legs quick.
Mon · Rest
Rest. A walk or some stretching is fine.
Tue · Easy run · 6 mi
Easy 6 mi (10:42–12:01 /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 · Cross-training · 115 min
Bike 115 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.
Thu · Easy run · 4 mi
Easy 4 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Fri · Rest
Rest. A walk or some stretching is fine.
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 · Cross-training · 70 min
Elliptical 70 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.
Week 2
base 22 miBase: easy aerobic running and a steady long run. Strides keep your legs quick.
Mon · Rest
Rest. A walk or some stretching is fine.
Tue · 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 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 · Cross-training · 115 min
Bike 115 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.
Thu · Easy run · 4 mi
Easy 4 mi (10:42–12:01 /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 (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 · Cross-training · 70 min
Elliptical 70 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.
Week 3
base 24 miBase: easy aerobic running and a steady long run. Strides keep your legs quick.
Mon · Rest
Rest. A walk or some stretching is fine.
Tue · 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 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 · Cross-training · 115 min
Bike 115 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.
Thu · Easy run · 4.5 mi
Easy 4.5 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Fri · Rest
Rest. A walk or some stretching is fine.
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 · Cross-training · 70 min
Elliptical 70 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.
Week 4
base cutback 18.5 miCutback week: volume drops so the last block can sink in. Keep everything relaxed.
Mon · Rest
Rest. A walk or some stretching is fine.
Tue · 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 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 · Cross-training · 85 min
Bike 85 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.
Thu · Easy run · 4.5 mi
Easy 4.5 mi (10:42–12:01 /mi; conversational, RPE 3–4).
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 9 mi
Long run 9 mi (10:08–11:16 /mi; relaxed and steady, RPE 4–5).
Sun · Cross-training · 50 min
Elliptical 50 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.
Week 5
base 26 miBase: easy aerobic running and a steady long run. Strides keep your legs quick.
Mon · Rest
Rest. A walk or some stretching is fine.
Tue · Easy run · 7 mi
Easy 7 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 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 · Cross-training · 115 min
Bike 115 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.
Thu · Easy run · 4.5 mi
Easy 4.5 mi (10:42–12:01 /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 (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 · Cross-training · 70 min
Elliptical 70 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.
Week 6
build 28.5 miBuild: quality sessions start and the long run keeps growing.
Mon · Rest
Rest. A walk or some stretching is fine.
Tue · Intervals · 6.5 mi
Intervals 6.5 mi: warm up 2 mi easy, then 8 × 400 m at interval pace, 1:54 each (hard, around 5K effort, RPE 8–9), 200 m easy jog between; cool down about 1.5 mi easy.
Wed · Cross-training · 115 min
Bike 115 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.
Thu · Tempo · 6.5 mi
Tempo 6.5 mi: warm up 2 mi easy, then 3 × 1 mi at threshold (8:26 /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.
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 15.5 mi
Long run 15.5 mi (10:08–11:16 /mi; relaxed and steady, RPE 4–5), with the last third steady (just slower than marathon pace). One of your three key runs. Carry fluids and take fuel every 30–45 min, as you will on race day.
Sun · Cross-training · 70 min
Elliptical 70 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.
Week 7
build 31 miBuild: quality sessions start and the long run keeps growing.
Mon · Rest
Rest. A walk or some stretching is fine.
Tue · Easy run · 9 mi
Easy 9 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.
Wed · Cross-training · 115 min
Bike 115 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.
Thu · Tempo · 5 mi
Tempo 5 mi: warm up 1 mi easy, then 3 mi continuous at threshold (8:26 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7); cool down about 1 mi easy.
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 17 mi
Long run 17 mi (10:08–11:16 /mi; relaxed and steady, RPE 4–5), with the last third steady (just slower than marathon pace). One of your three key runs. Carry fluids and take fuel every 30–45 min, as you will on race day.
Sun · Cross-training · 70 min
Elliptical 70 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.
Week 8
build cutback 24 miCutback week: volume drops so the last block can sink in. Keep everything relaxed.
Mon · Rest
Rest. A walk or some stretching is fine.
Tue · 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.
Wed · Cross-training · 85 min
Bike 85 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.
Thu · Easy run · 5.5 mi
Easy 5.5 mi (10:42–12:01 /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 (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 · Cross-training · 50 min
Elliptical 50 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.
Week 9
build 32 miBuild: quality sessions start and the long run keeps growing.
Mon · Rest
Rest. A walk or some stretching is fine.
Tue · Intervals · 8 mi
Intervals 8 mi: warm up 2.5 mi easy, then 4 × 1000 m at interval pace, 4:46 each (hard, around 5K effort, RPE 8–9), 400 m easy jog between; cool down about 2.5 mi easy.
Wed · Cross-training · 115 min
Bike 115 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.
Thu · Tempo · 8 mi
Tempo 8 mi: warm up 2.5 mi easy, then 2 × 1.5 mi at threshold (8:26 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7), 90 s easy jog between; cool down about 2.5 mi easy.
Fri · Rest
Rest. A walk or some stretching is fine.
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 · Cross-training · 70 min
Elliptical 70 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.
Week 10
build 33 miBuild: quality sessions start and the long run keeps growing.
Mon · Rest
Rest. A walk or some stretching is fine.
Tue · Easy run · 9.5 mi
Easy 9.5 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.
Wed · Cross-training · 115 min
Bike 115 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.
Thu · Tempo · 6 mi
Tempo 6 mi: warm up 1 mi easy, then 4 mi continuous at threshold (8:26 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7); cool down about 1 mi easy.
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 17.5 mi
Long run 17.5 mi (10:08–11:16 /mi; relaxed and steady, RPE 4–5), with the last third steady (just slower than marathon pace). One of your three key runs. Carry fluids and take fuel every 30–45 min, as you will on race day.
Sun · Cross-training · 70 min
Elliptical 70 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.
Week 11
peak 32.5 miPeak: the biggest weeks, with race-specific work and the longest long runs.
Mon · Rest
Rest. A walk or some stretching is fine.
Tue · Intervals · 8 mi
Intervals 8 mi: warm up 2.5 mi easy, then 3 × 1600 m at interval pace, 7:37 each (hard, around 5K effort, RPE 8–9), 400 m easy jog between; cool down about 2 mi easy.
Wed · Cross-training · 115 min
Bike 115 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.
Thu · Tempo · 8.5 mi
Tempo 8.5 mi: warm up 2 mi easy, then 4.5 mi progression: start at marathon pace effort and build to threshold (8:26 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7) over the last third; cool down about 2 mi easy.
Fri · Rest
Rest. A walk or some stretching is fine.
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 · Cross-training · 70 min
Elliptical 70 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.
Week 12
peak cutback 25 miCutback week: volume drops so the last block can sink in. Keep everything relaxed.
Mon · Rest
Rest. A walk or some stretching is fine.
Tue · 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.
Wed · Cross-training · 85 min
Bike 85 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.
Thu · Easy run · 5.5 mi
Easy 5.5 mi (10:42–12:01 /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 (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 · Cross-training · 50 min
Elliptical 50 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.
Week 13
peak 35 miPeak: the biggest weeks, with race-specific work and the longest long runs.
Mon · Rest
Rest. A walk or some stretching is fine.
Tue · Easy run · 8.5 mi
Easy 8.5 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.
Wed · Cross-training · 115 min
Bike 115 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.
Thu · Tempo · 7 mi
Tempo 7 mi: warm up 1 mi easy, then 5 mi continuous at threshold (8:26 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7); cool down about 1 mi easy.
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 19.5 mi
Long run 19.5 mi (10:08–11:16 /mi; relaxed and steady, RPE 4–5), with the last third steady (just slower than marathon pace). One of your three key runs. Carry fluids and take fuel every 30–45 min, as you will on race day.
Sun · Cross-training · 70 min
Elliptical 70 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.
Week 14
taper 27 miTaper: volume comes down, a little intensity stays so you feel sharp.
Mon · Rest
Rest. A walk or some stretching is fine.
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 (8:26 /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 · Cross-training · 70 min
Bike 70 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.
Thu · Easy run · 9 mi
Easy 9 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.
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 12.5 mi
Long run 12.5 mi: first 9.5 mi easy, last 3 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 · Cross-training · 40 min
Elliptical 40 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.
Week 15
taper 20.5 miTaper: volume comes down, a little intensity stays so you feel sharp.
Mon · Rest
Rest. A walk or some stretching is fine.
Tue · Tempo · 5 mi
Tempo 5 mi: warm up 1.5 mi easy, then 2 × 1 mi at threshold (8:26 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7), 90 s easy jog between; cool down about 1.5 mi easy.
Wed · Cross-training · 45 min
Bike 45 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.
Thu · 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 20 min, light: core, mobility and a few calf raises. Nothing that leaves you sore.
Fri · Rest
Rest. A walk or some stretching is fine.
Sat · Long run · 9 mi
Long run 9 mi (10:08–11:16 /mi; relaxed and steady, RPE 4–5).
Sun · Cross-training · 25 min
Elliptical 25 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.
Week 16
taper 7 miRace week: very little running, plenty of sleep, and carbohydrate in the last two days.
Mon · Cross-training · 30 min
Bike 30 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. Keep it short and very easy: it loosens the legs, nothing more.
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 · 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
Can you really train for a marathon on three runs a week?
Many people do, as long as the other days are not empty. This plan keeps two cross-training sessions of at least 30 minutes each, and the long run builds to 19.5 mi. It suits runners who already have some aerobic fitness from cycling, swimming or similar.
Where does marathon-pace running go?
With only three run days a long midweek session would be too much, so marathon pace goes into the long run as a faster finish over its last quarter to third. Midweek sessions stay at most 60 percent of that week's long run.
Which cross-training counts?
Cycling, swimming, rowing and the elliptical all work. Keep them easy to moderate: their job is aerobic time without the pounding of extra runs.
How many miles is that a week?
Running alone goes from 20 mi to 35 mi at the peak. Cross-training is extra and is shown in minutes.
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.