Training plans
Running training plans
Week-by-week plans for the half marathon and the marathon, each in a beginner and an intermediate version. Every run is in the table with its distance in km and miles, and you can print any version or save it as a PDF.
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12-week half marathon training plan
Beginner, 4 runs a week up to 35 km (22 mi), or intermediate, 5 runs a week up to 55 km (34 mi). The long run peaks at 16 or 20 km.
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16-week marathon training plan
Beginner, 4 runs a week up to 60 km (37 mi), or intermediate, 5 runs a week up to 79 km (49 mi). The long run peaks at 32 km (20 mi) in week 14.
How these plans are built
Each plan follows the same rules TextFit’s coach uses when it plans a week, and a test checks every week of every table against them:
- Weekly distance rises by 10% or less, and every 4th week is a recovery week with 30–40% less.
- Two hard days a week at most, never back to back: one key session and the weekend long run.
- About 80% of the running is easy, and the long run stays mostly easy.
- Phases run base → build → peak → taper, with a 2-week taper before a half or full marathon.
Paces are bands around your threshold pace, the same bands the coach puts on your watch. Find yours with the race time predictor or the heart rate zones calculator, and see the running workouts library for how to run each key session. Choosing an app instead of a printed plan? See the best marathon training apps.
A plan that fits your week, on your watch
Tell the coach your race, the date and a recent result. It builds your weeks with the same rules, puts each run on your Garmin or Apple Watch, and changes the plan when you tell it what changed.
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