Training plan · 16 weeks · km and miles
16-week marathon training plan
A 16-week marathon schedule in two versions: beginner, with 4 runs a week building from 30 km (19 mi) to 60 km (37 mi), and intermediate, with 5 runs a week from 45 km (28 mi) to 79 km (49 mi). The long run peaks at 32 km (20 mi) in week 14; weeks 4, 8 and 12 are recovery weeks, and the last 2 weeks taper to race day.
From textfit.app/plans/16-week-marathon-training-plan/
The plan at a glance
| Beginner | Intermediate | |
|---|---|---|
| Length | 16 weeks | 16 weeks |
| Runs a week | 4: 1 key session, 1 long run, 2 easy | 5: 1 key session, 1 long run, 3 easy |
| Weekly distance | 30 km (19 mi) → 60 km (37 mi) in week 14 | 45 km (28 mi) → 79 km (49 mi) in week 14 |
| Long run | 13 km (8 mi) → 32 km (20 mi) in week 14 | 16 km (10 mi) → 32 km (20 mi) in week 14 |
| Recovery weeks | Weeks 4, 8 and 12 | Weeks 4, 8 and 12 |
| Phases | Base (weeks 1–4) → Build (weeks 5–12) → Peak (weeks 13–14) → Taper (weeks 15–16) | |
The rules behind every week
- Weekly distance rises by 10% or less from one week to the next.
- Every 4th week is a recovery week with 30–40% less distance than the week before.
- Two hard days a week at most, never back to back: the key session on Tuesday and the long run on Sunday.
- About 80% easy: the hard part of every training week stays under 20% of its distance.
- The long run is on the weekend and mostly easy; at most a quarter of it at race pace.
- A 2-week taper brings the distance down before race day.
These are the rules TextFit’s coach plans with, and a test checks every week of the tables below against them. More on the rules: how the coach builds and adapts a week.
Beginner plan: 16 weeks, 4 runs a week
Tuesday key session, easy runs on Thursday and Saturday, long run on Sunday. Monday, Wednesday and Friday are rest days.
Before week 1
- You run 4 times a week, about 25–30 km (16–19 mi) in total, and have done for at least 3 months.
- Your long run is 12–13 km (about 8 mi), and you have finished a 10K or a half marathon.
- You have up to 75 minutes on two weekdays, and your Sunday long run will grow to about 3½ hours.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| 1 Base | Rest | Fartlek 7 km (4.3 mi) 6×200 m @ brisk effort, 200 m jogs | Rest | Easy 6 km (3.7 mi) | Rest | Easy 4 km (2.5 mi) | Long run 13 km (8.1 mi) | 30 km 18.6 mi |
| 2 Base | Rest | Hills 8 km (5 mi) 6×200 m uphill, jog down | Rest | Easy 6 km (3.7 mi) | Rest | Easy 4 km (2.5 mi) | Long run 14 km (8.7 mi) | 32 km 19.9 mi |
| 3 Base | Rest | Fartlek 8 km (5 mi) 8×200 m @ brisk effort, 200 m jogs | Rest | Easy 7 km (4.3 mi) | Rest | Easy 5 km (3.1 mi) | Long run 15 km (9.3 mi) | 35 km 21.7 mi |
| 4 Base Recovery | Rest | Fartlek 6 km (3.7 mi) 5×200 m @ brisk effort, 200 m jogs | Rest | Easy 5 km (3.1 mi) | Rest | Easy 3 km (1.9 mi) | Long run 10 km (6.2 mi) | 24 km 14.9 mi |
| 5 Build | Rest | Tempo 9 km (5.6 mi) 4 km @ tempo | Rest | Easy 7 km (4.3 mi) | Rest | Easy 5 km (3.1 mi) | Long run 17 km (10.6 mi) | 38 km 23.6 mi |
| 6 Build | Rest | Threshold 9 km (5.6 mi) 4×1 km @ threshold, 400 m jogs | Rest | Easy 8 km (5 mi) | Rest | Easy 5 km (3.1 mi) | Long run 19 km (11.8 mi) | 41 km 25.5 mi |
| 7 Build | Rest | Tempo 10 km (6.2 mi) 5 km @ tempo | Rest | Easy 8 km (5 mi) | Rest | Easy 5 km (3.1 mi) | Long run 21 km (13 mi) last 3 km @ marathon pace | 44 km 27.3 mi |
| 8 Build Recovery | Rest | Threshold 7 km (4.3 mi) 3×1 km @ threshold, 400 m jogs | Rest | Easy 6 km (3.7 mi) | Rest | Easy 4 km (2.5 mi) | Long run 13 km (8.1 mi) | 30 km 18.6 mi |
| 9 Build | Rest | Intervals 10 km (6.2 mi) 5×800 m @ interval pace, 400 m jogs | Rest | Easy 9 km (5.6 mi) | Rest | Easy 5 km (3.1 mi) | Long run 24 km (14.9 mi) | 48 km 29.8 mi |
| 10 Build | Rest | Marathon pace 11 km (6.8 mi) 2×3 km @ marathon pace, 400 m jogs | Rest | Easy 9 km (5.6 mi) | Rest | Easy 6 km (3.7 mi) | Long run 26 km (16.2 mi) last 3 km @ steady | 52 km 32.3 mi |
| 11 Build | Rest | Threshold 11 km (6.8 mi) 3×2 km @ threshold, 400 m jogs | Rest | Easy 10 km (6.2 mi) | Rest | Easy 6 km (3.7 mi) | Long run 29 km (18 mi) | 56 km 34.8 mi |
| 12 Build Recovery | Rest | Tempo 8 km (5 mi) 4 km @ tempo | Rest | Easy 7 km (4.3 mi) | Rest | Easy 5 km (3.1 mi) | Long run 16 km (9.9 mi) | 36 km 22.4 mi |
| 13 Peak | Rest | Marathon pace 12 km (7.5 mi) 2×3 km @ marathon pace, 400 m jogs | Rest | Easy 10 km (6.2 mi) | Rest | Easy 7 km (4.3 mi) | Long run 26 km (16.2 mi) last 4 km @ marathon pace | 55 km 34.2 mi |
| 14 Peak | Rest | Intervals 12 km (7.5 mi) 5×1 km @ interval pace, 400 m jogs | Rest | Easy 10 km (6.2 mi) | Rest | Easy 6 km (3.7 mi) | Long run 32 km (19.9 mi) last 3 km @ steady | 60 km 37.3 mi |
| 15 Taper | Rest | Marathon pace 10 km (6.2 mi) 5 km @ marathon pace | Rest | Easy 8 km (5 mi) | Rest | Easy 5 km (3.1 mi) | Long run 21 km (13 mi) last 3 km @ marathon pace | 44 km 27.3 mi |
| 16 Taper Race week | Rest | Marathon pace 8 km (5 mi) 3 km @ marathon pace | Rest | Easy 6 km (3.7 mi) | Rest | Easy 3 km (1.9 mi) with 4 strides | Race day 42.2 km (26.2 mi) | 59.2 km 36.8 mi |
Key sessions include easy warm-up and cool-down in their distance. Paces: easy, steady, tempo, threshold, intervals and race pace are explained under How to pace each run. Weeks 1–4 go by effort, with no pace targets.
Intermediate plan: 16 weeks, 5 runs a week
Tuesday key session, easy runs on Wednesday, Thursday and Saturday, long run on Sunday. Monday and Friday are rest days.
Before week 1
- You run 5 times a week, about 40–45 km (25–28 mi) in total.
- Your long run is already 16 km (10 mi) or more, and you have raced a half marathon.
- You have up to 90 minutes on Tuesday, and your Sunday long run will grow to 3 hours or more.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| 1 Base | Rest | Hills 10 km (6.2 mi) 8×200 m uphill, jog down | Easy 8 km (5 mi) | Easy 6 km (3.7 mi) | Rest | Easy 5 km (3.1 mi) | Long run 16 km (9.9 mi) | 45 km 28 mi |
| 2 Base | Rest | Threshold 11 km (6.8 mi) 5×1 km @ threshold, 400 m jogs | Easy 8 km (5 mi) | Easy 7 km (4.3 mi) | Rest | Easy 5 km (3.1 mi) | Long run 18 km (11.2 mi) | 49 km 30.4 mi |
| 3 Base | Rest | Intervals 11 km (6.8 mi) 6×800 m @ interval pace, 400 m jogs | Easy 9 km (5.6 mi) | Easy 8 km (5 mi) | Rest | Easy 6 km (3.7 mi) | Long run 19 km (11.8 mi) last 3 km @ marathon pace | 53 km 32.9 mi |
| 4 Base Recovery | Rest | Threshold 9 km (5.6 mi) 4×1 km @ threshold, 400 m jogs | Easy 6 km (3.7 mi) | Easy 5 km (3.1 mi) | Rest | Easy 3 km (1.9 mi) | Long run 13 km (8.1 mi) | 36 km 22.4 mi |
| 5 Build | Rest | Tempo 12 km (7.5 mi) 6 km @ tempo | Easy 10 km (6.2 mi) | Easy 8 km (5 mi) | Rest | Easy 6 km (3.7 mi) | Long run 21 km (13 mi) | 57 km 35.4 mi |
| 6 Build | Rest | Threshold 12 km (7.5 mi) 3×2 km @ threshold, 400 m jogs | Easy 10 km (6.2 mi) | Easy 9 km (5.6 mi) | Rest | Easy 6 km (3.7 mi) | Long run 24 km (14.9 mi) last 4 km @ marathon pace | 61 km 37.9 mi |
| 7 Build | Rest | Intervals 13 km (8.1 mi) 5×1 km @ interval pace, 400 m jogs | Easy 11 km (6.8 mi) | Easy 9 km (5.6 mi) | Rest | Easy 7 km (4.3 mi) | Long run 26 km (16.2 mi) last 5 km @ marathon pace | 66 km 41 mi |
| 8 Build Recovery | Rest | Tempo 10 km (6.2 mi) 5 km @ tempo | Easy 7 km (4.3 mi) | Easy 6 km (3.7 mi) | Rest | Easy 5 km (3.1 mi) | Long run 16 km (9.9 mi) | 44 km 27.3 mi |
| 9 Build | Rest | Marathon pace 14 km (8.7 mi) 2×4 km @ marathon pace, 400 m jogs | Easy 11 km (6.8 mi) | Easy 10 km (6.2 mi) | Rest | Easy 7 km (4.3 mi) | Long run 28 km (17.4 mi) last 3 km @ steady | 70 km 43.5 mi |
| 10 Build | Rest | Threshold 14 km (8.7 mi) 4×2 km @ threshold, 400 m jogs | Easy 12 km (7.5 mi) | Easy 10 km (6.2 mi) | Rest | Easy 8 km (5 mi) | Long run 30 km (18.6 mi) last 6 km @ marathon pace | 74 km 46 mi |
| 11 Build | Rest | Marathon pace 15 km (9.3 mi) 8 km @ marathon pace | Easy 12 km (7.5 mi) | Easy 11 km (6.8 mi) | Rest | Easy 8 km (5 mi) | Long run 31 km (19.3 mi) last 3 km @ steady | 77 km 47.8 mi |
| 12 Build Recovery | Rest | Threshold 11 km (6.8 mi) 4×1 km @ threshold, 400 m jogs | Easy 8 km (5 mi) | Easy 7 km (4.3 mi) | Rest | Easy 6 km (3.7 mi) | Long run 20 km (12.4 mi) | 52 km 32.3 mi |
| 13 Peak | Rest | Intervals 15 km (9.3 mi) 6×1 km @ interval pace, 400 m jogs | Easy 12 km (7.5 mi) | Easy 11 km (6.8 mi) | Rest | Easy 8 km (5 mi) | Long run 29 km (18 mi) last 7 km @ marathon pace | 75 km 46.6 mi |
| 14 Peak | Rest | Marathon pace 15 km (9.3 mi) 2×5 km @ marathon pace, 1 km jogs | Easy 13 km (8.1 mi) | Easy 11 km (6.8 mi) | Rest | Easy 8 km (5 mi) | Long run 32 km (19.9 mi) | 79 km 49.1 mi |
| 15 Taper | Rest | Threshold 13 km (8.1 mi) 3×2 km @ threshold, 400 m jogs | Easy 10 km (6.2 mi) | Easy 8 km (5 mi) | Rest | Easy 6 km (3.7 mi) | Long run 22 km (13.7 mi) last 5 km @ marathon pace | 59 km 36.7 mi |
| 16 Taper Race week | Rest | Marathon pace 10 km (6.2 mi) 4 km @ marathon pace | Easy 7 km (4.3 mi) | Easy 6 km (3.7 mi) | Rest | Easy 3 km (1.9 mi) with 4 strides | Race day 42.2 km (26.2 mi) | 68.2 km 42.4 mi |
Key sessions include easy warm-up and cool-down in their distance. Paces: easy, steady, tempo, threshold, intervals and race pace are explained under How to pace each run.
How the 16 weeks are built
- Base weeks 1–4
- Easy volume, a weekend long run and one light key session. Beginners run fartlek and hills by effort; intermediate runners start threshold and interval work. Week 4 is the first recovery week.
- Build weeks 5–12
- Tempo, threshold, intervals and the first marathon-pace blocks. The long run passes 20 km in week 5 (intermediate) or week 7 (beginner) and reaches 29–31 km by week 11. Weeks 8 and 12 are recovery weeks.
- Peak weeks 13–14
- The most marathon-specific weeks: marathon pace at the end of week 13’s long run, and the longest run of the plan, 32 km, in week 14.
- Taper weeks 15–16
- Volume drops by about a quarter in week 15 and by more than half in race week. The key sessions stay, shorter, so your legs keep the rhythm of marathon pace.
How to pace each run
Every pace in the plan is a band around your threshold pace, which you get from a 30-minute run test or a recent race. The examples are for a runner whose threshold pace is 5:00 per km (8:03 per mile).
| Run | How it feels | % of threshold speed | At 5:00 /km threshold |
|---|---|---|---|
| Easy and long runs | Conversational: you can talk in full sentences. | 75–82% | 6:06–6:40 /km · 9:49–10:44 /mi |
| Steady (a long run’s finish) | Comfortable but purposeful; still mostly easy. | 84–88% | 5:41–5:57 /km · 9:09–9:35 /mi |
| Tempo (marathon-pace effort) | Comfortably hard: a few words at a time. | 89–94% | 5:19–5:37 /km · 8:34–9:02 /mi |
| Threshold | Hard but controlled; you can say a word or two. | 97–102% | 4:54–5:09 /km · 7:53–8:18 /mi |
| Intervals | Hard, roughly your 5K race effort. | 104–110% | 4:33–4:48 /km · 7:19–7:44 /mi |
| Marathon pace | Your goal pace: target time divided by 42.2 km. | Tempo band, 89–94% | 4:00 marathon: 5:41 /km · 9:09 /mi |
By heart rate, easy means zones 1–2: at most 89% of your threshold heart rate, about 80% of your maximum. The heart rate zones calculator gives you the numbers in bpm. Don’t know your threshold pace? Enter a recent race in the race time predictor for a realistic goal, or read how to set your running training paces.
New to structured training? Run the beginner version’s first 4 weeks by effort and check your paces after week 4, once a few weeks of running have settled.
Key workouts in this plan
Fartlek
Short pick-ups of about 200 m at a brisk effort inside an easy run, with easy running in between. No pace target: brisk means clearly faster than easy and still in control. Weeks 1, 3 and 4 for beginners: brisk pick-ups by feel before any pace targets. See the fartlek session for how to run it and scale it.
Hills
About 200 m up a moderate hill at a hard effort, then jog back down and go again. Strength and form, with less pounding than fast running on the flat. Week 1 (intermediate) and week 2 (beginner): leg strength for the long runs ahead. See the hill repeats for how to run it and scale it.
Tempo
One continuous block at tempo, after an easy warm-up. Settle into the pace in the first kilometre and hold it evenly. Build-phase key sessions: one continuous block at the effort marathon pace will ask of you. See the tempo run for how to run it and scale it.
Threshold
Reps of 1 to 2 km at threshold with 400 m jogs. Split into reps, you can hold the pace cleanly for longer than in one block. Raises the pace you can hold for a long time, so marathon pace costs less. See the threshold intervals for how to run it and scale it.
Intervals
800 m to 1 km reps at interval pace with 400 m jogs. Run every rep at the same pace; the last one should feel hard, not desperate. A few times in the plan, to keep some speed in a block dominated by volume. See the VO2max intervals for how to run it and scale it.
Short of time on a Tuesday? 400 m repeats work in the same slot, with the same jogs.
Marathon pace
Blocks of 3 to 8 km at goal marathon pace, in the key session or at the end of the long run. The pace should feel controlled; it gets hard only late in the race. From week 7: marathon-pace reps on Tuesday and a marathon-pace finish to the long run. See the marathon pace intervals for how to run it and scale it.
Race week
Tuesday’s 3 to 4 km at marathon pace is the last hard running. Keep the other runs easy and short, rest on Friday, and run 3 km on Saturday with 4 strides of about 20 seconds. Eat more carbohydrate than usual in the last 2 days, and start the race no faster than goal pace.
Adjusting the plan to your life
- Missed a run or two: let them go and carry on with the plan as written. If it was the key session, move it to the next easy day only when there is a rest or easy day between it and the long run.
- Missed a week or been ill: once you feel well, run 2–3 easy days, then repeat the last week you completed before moving on. Don’t squeeze two weeks into one.
- Travelling: keep the key session and the long run, drop easy runs first, and keep the two hard days apart.
- Long run on Saturday instead: swap Saturday and Sunday. With a different day off, shift the whole week and keep at least one easy or rest day between the key session and the long run.
- Race on a different date: repeat early weeks if you have more time; start later only if you already run that week’s distance. The last 2 weeks always stay the taper.
- Feeling flat for days: swap the next key session for an easy run. An easy week costs you less than a forced one.
Get this plan built around your week
TextFit’s coach builds your marathon plan from your race date, target time, the days you can run, your day off and a recent result in your own words (“10K in 52 minutes”), with the same rules as the tables above.
- Your paces, on your watch. Each run goes to your Garmin or Apple Watch as a structured workout with pace targets from your threshold, and the next 7 days are pushed automatically.
- Change it in one sentence. “I’m travelling Thursday, move the long run to Saturday” or “I had a cold, ease this week”: the coach changes the plan and shows each change with Undo.
- It reads your runs and recovery. After a key session you see how many reps stayed in the target band, and the recovery check compares your HRV, resting heart rate and sleep with your own normal range.
- Strength if you want it: 1–2 sessions a week, on an easy day or after the key session, never on the day before a key session or the long run.
More on how it works for runners: the AI running coach.
Your marathon plan on your Garmin or Apple Watch
Tell the coach your race date and a recent result. It builds your first two weeks with your paces and keeps the next 7 days on your watch.
14 days free, then $14.99/month or $99.99/year. Cancel anytime in your App Store settings.
Start your 14-day free trial FAQ
Is 16 weeks enough to train for a marathon?
Yes, if you start from a solid base. The beginner version begins at 30 km (19 mi) a week with a 13 km long run, the intermediate one at 45 km (28 mi) with 16 km. If you run less than that today, build up first or pick a later race.
How many miles a week should I run to train for a marathon?
In this plan, beginners build from 30 km (19 mi) to 60 km (37 mi) a week on 4 runs, and intermediate runners from 45 km (28 mi) to 79 km (49 mi) on 5 runs, with volume never more than 10% above the week before.
What is the longest run in a 16-week marathon plan?
32 km (20 mi), in week 14, two weeks before the race, in both versions. You never run the full 42.2 km in training: the 2-week taper lets you start the race fresh.
Can a beginner follow this marathon plan?
Yes, if you have finished a 10K or a half and run about 4 times a week. The beginner version has 4 runs a week, one of them hard, and runs the first 4 weeks by effort instead of pace.
What pace should I run the marathon at?
Your goal marathon pace: target time divided by 42.2 km. Marathon-pace effort is the tempo band, 89–94% of threshold speed. If you don’t have a goal time, the race time predictor estimates one from a recent 10K or half marathon. Practise the pace in the marathon-pace sessions and long-run finishes.
Can I download this marathon plan as a PDF?
Yes. Use the Print this plan button above each table and choose Save as PDF in the print dialog. It prints that version’s 16 weeks with the pace key, without the rest of the page.
My marathon is in 12 or 18 weeks. What should I change?
With 18 weeks, repeat weeks 1 and 2 before carrying on with week 3. With 12 weeks, start at week 5 only if you already run week 4’s volume and long run comfortably; otherwise choose a later race.
More plans and guides
- 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.
- All training plans
- Interval training for a marathon : which sessions to run and how to progress them.
- Best marathon training apps: Runna, Garmin Coach, Nike Run Club and more, compared.