Free marathon training plans whatever your goal time
No matter how many marathons you’ve done before, nobody wings it in the 26.2 game. Getting to a marathon finish line in the time you desire takes a level of commitment that begins long before race day, even if your goal is just to make it round collecting as many spectator high-fives as possible. However you finish, you’ll have achieved something amazing on a day to remember. Among our extensive collection of free training plans, there’s sure to be something to fit your needs.
RW's marathon training plans
Beginner: Marathon training plan to complete the distance
Beginner: Sub-5 hour training plan
Intermediate: Sub-4:30 marathon training plan
Intermediate: Sub-4 marathon training plan
Intermediate: Sub-3:45 marathon training plan
Advanced: Sub-3:30 marathon training plan
Advanced: Sub-3:15 marathon training plan
Advanced: Sub-3 marathon training plan
How long is a marathon?
First things first: a marathon is 26.2 miles, or 42.2 kilometres. You can blame the British royal family for the randomness of the number. The official modern distance was set because they wanted the 1908 London Olympic Marathon to go from Windsor Castle to the Royal Box in White City Stadium.
How many weeks should you spend marathon training?
Most marathon training plans are about 16 weeks long, but some can cover 20 weeks. Each week, depending on what your goal is, you’ll be aiming to run between three and five times. As race day approaches your weekly mileage will increase (but never by too much in one go) before dipping a bit as you taper just before the main event.
On your non-running days, you can cross train or do some low intensity exercise like yoga or Pilates. Importantly, though, you need to make sure you have proper rest days to allow yourself to fully recover.
How do I know what marathon time to aim for?
If you’re a complete beginner, it’s best to start with a training plan focused on completing the distance rather than finishing it in, or under, a certain time. If you're a bit more experienced, have run some races already, or are used to running longer distances, then you can take a look at our running pace conversion chart to see what paces you'll need to hit to achieve certain marathon finish times.
What should my pace be when marathon training?
Your pace will vary due to a range of factors across the many runs you’ll complete while preparing for your race. There’s no point trying to hit the same number consistently, or to compare your running against the paces of others. All of our marathon training plans feature different types of runs that demand different paces. If the schedule says ‘easy’, it should certainly feel that way, but some easy runs you’ll still find are quicker than others. When it comes to faster runs – like tempo or interval sessions – you can use our training pace calculator, but these are just guidelines, not hard and fast rules. Your sleep, what you’ve eaten and other stresses of the say will all have a bearing on how each run feels.
What can I do if I can’t fit in everything on my marathon training plan?
It would be remarkable if anyone managed to stick to a training plan to the letter across 16-20 weeks. Life is bound to get in the way at some point. You might catch a cold, fall victim to a last minute work or family commitment, or just not fancy going out in some especially bad weather. Try to think of it as a helpful extra rest rather than a major tragedy.
If you've missed a bit longer – as in, two or three weeks of your training plan – you should still have time to build up to your longest runs, which are really key to race day success. But, if you're coming back from an injury, spend a week or two gradually increasing your training volume, using previous weeks on the training plan as a guide. Never attempt to play 'catch up' by adding in runs that you have 'missed'.
However, if you miss four weeks or more of the schedule, we’d advise postponing your marathon if possible or at least rethinking your goal time and adapting to a more achievable schedule on your comeback.
I’m finding the training hard – how can I tell when to back off?
It’s worth remembering that marathons are supposed to be hard – that’s why they raise so much sponsorship money from impressed bystanders every year. If this is your first marathon your body is in new territory, running times and distances during your training block that you’ve probably never covered before. Some pain and achiness is pretty much a certainty. The most important thing is to be honest with yourself, and to learn how to make a distinction between pain from DOMS – delayed onset muscle soreness – and pain from a niggle or injury that may get worse if you push it too far.
This is, of course, easier said than done – but if you aren't sure, then it's usually best to err on the side of caution. An extra rest day here and there may be all you need to recharge your batteries or to let a sore muscle ease, but do take any actual injuries seriously – and talk to a physio if necessary.
How can I get ready for a marathon if I have a last-minute charity place?
Without the preparation time that marathon training schedules generally suggest, there’s no escaping the fact that getting all 26.2 miles done is going to feel painful. The first thing we’d advise is to forget about a goal finish time. Just try to make the experience as comfortable as you can.
Don't panic and start adding big distance leaps in your long runs, as this could lead to injury. Instead, build up the length of your runs using a combination of running and walking, which is a strategy you can use on race day, too. Many successful marathoners have run-walked their way to a marathon medal using the Jeffing method. And, by walking briskly for, say, a minute within each mile, you’ll finish with far less damage to your body, and probably in the same time as if you’d attempted to run it continuously.
You can also mix and match sessions from our marathon training plans so that the schedule works for you. Look to extend your long run by no more than two miles a week, and your overall training volume by no more than four to six miles a week, depending on your fitness.
How important is strength training during marathon prep?
Strength and conditioning is important for any runner, but if you're training your body to run a marathon, it becomes even more vital. There are plenty of strength workouts for runners on our website, and this 16-week strength training plan for marathon runners is a great place to start. Doing just 20 minutes of strength and conditioning work a few times a week – either at home or in the gym – can pay huge dividends.
What are the best running shoes for a marathon?
Before you start marathon training, it's a good idea to get your gait analysed at a running shop and kit yourself out with a pair of shoes that are right for you and will last the distance. For example, if you tend to overpronate, you'll need a pair of shoes that offer the right level of support and prevent a build up of stresses and the risk of injury. If you're at the faster end of the running spectrum and looking to maximise on speed at a road marathon, you may want to wear a pair of carbon plate shoes on race day.
Should I be able to run a 10K or half marathon in a certain time?
The training plans below refer to half marathon or 10K times that you ‘should’ be capable of in order to hit a particular marathon time. We suggest, for example, that if you want to finish in just under four hours, you 'should be capable of running a sub-1:50 half marathon (equating to a pace of 8:20 min/mile) and a sub-50 10K (8:00 min/mile)'. Once again, because we’re all individuals, treat these numbers as rough guidelines. Some people naturally fare better in shorter or longer races so it may well be the case that you can still crack a goal marathon time without hitting the prescribed time for a half.
Where can I find the best free marathon training plans?
Look no further! Whether you're preparing for your first marathon or are well-versed over the 26.2-mile distance, finding the right plan to get you across the finish line is key. To make things easier, we’ve rounded up our best marathon training plans for every kind of runner – just read on for more details.
Beginner's marathon training plan to complete the distance
This is a 16-week training plan for complete beginners. If you're relatively new to running but already gearing up for your first marathon, this training plan will get you round with some run-walk breaks. Running four or five days a week, the idea here is to get you to the finish line feeling happy and healthy.
16-week sub-5 marathon training plan
Completing a marathon in five hours means running at a pace of approximately 11:30 min/mile, although a target training pace of 11:00 min/mile (giving you a 4:48 marathon) could be beneficial. To break five hours, you should eventually be capable of a sub-2:15 half marathon and sub-60 10K. Remember, though, that these are rough benchmarks and not requirements! Right now, you should be used to running comfortably for 30 minutes to an hour, a few times a week.
16-week sub-4:30 marathon training plan
To run a 4:30 marathon, you’ll need to average a pace of approximately 10:00 min/mile over the full distance. As a rough guide, to go sub-4:30, it's probably helpful for you to be able to run a sub-2 half marathon and a sub-53 10K. Before starting this training plan, you should be used to running for at least 20-30 minutes, four or five times a week.
16-week sub-4 marathon training plan
You'll need to hit a pace of approximately 9:00 min/mile to finish a marathon in four hours. To go sub-4, you should be capable of running a sub-1:50 half marathon and a sub-50 10K. Before starting this training plan, you should be running at least 20 miles per week and be able to run comfortably for an hour non-stop.
16-week sub-3:45 marathon training plan
To run a 3:45 marathon, you’ll need to stick to a pace of around 8:30 min/mile for the entire 26.2-mile course. To break 3:45, you should be capable of running a sub-1:45 half marathon and a sub-46 10K. Right now, you should be running at least 25 miles per week and be able to run for 1:15 non-stop.
16-week sub-3:30 marathon training plan
A 3:30 marathon works out at a pace of approximately 8 min/mile. To break 3:30, you should be capable of running a sub-1:37 half marathon and a sub-43 10K. Before starting this training plan, you should be used to running around 25-30 miles per week and be able to run for 1:30 non-stop.
16-week sub-3:15 marathon training plan
To run a 3:15 marathon, you’ll need to average a pace of 7:26 min/mile or quicker for the duration of the course. To break a 3:15 marathon, you should be able to run a sub-1:30 half marathon and a sub-40 10K. Ideally, before you pick this training plan, you should be running at least 30-35 miles per week.
16-week sub-3 marathon training plan
Our sub-3 marathon training plan is suited to runners who are already used to clocking up around 35-40 miles per week. To run a marathon in just under three hours, you’ll need to maintain an average pace of 6:50 min/mile for the entire 26.2-mile course. You should also be capable of running a sub-1:25 half-marathon and a sub-38 10K.
I'm not ready to run a marathon – how should I train for a half marathon?
If you're looking to half the distance and train for a half marathon, then take a look at our half marathon training plans for every kind of runner.
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