This free 18-week marathon training plan is built for first-time and newer marathoners. It uses four runs a week, and the long run builds gradually from 6 miles to a peak of 20 miles three weeks before race day. Weekly mileage climbs from 16 to 38 miles, with a lighter cutback week every few weeks and a three-week taper so you start the race fresh.
Who it's for: runners who are currently running about 12–15 miles a week and can run 6 miles comfortably. A half marathon finish beforehand is ideal. If you're not there yet, start with the 12-week half marathon plan.
The 18-Week Marathon Training Plan
Suggested days are Tuesday, Wednesday, Friday and Sunday (long run). Use Monday, Thursday and Saturday for rest or easy cross-training. "MP" means your goal marathon pace. Run the warm-up and the rest of the miles easy.
| Week | Tue | Wed | Fri | Sun (long run) | Total mi |
|---|---|---|---|---|---|
| 1 | 3 mi easy | 4 mi easy | 3 mi easy | 6 mi | 16 |
| 2 | 3 mi easy | 4 mi easy | 3 mi easy | 7 mi | 17 |
| 3 | 3 mi easy | 5 mi easy | 3 mi easy | 8 mi | 19 |
| 4 (cutback) | 3 mi easy | 4 mi easy | 3 mi easy | 6 mi | 16 |
| 5 | 3 mi easy | 5 mi with 4 strides | 3 mi easy | 10 mi | 21 |
| 6 | 4 mi easy | 5 mi with 2 mi at MP | 4 mi easy | 11 mi | 24 |
| 7 | 4 mi easy | 6 mi with 3 mi at MP | 4 mi easy | 12 mi | 26 |
| 8 (cutback) | 3 mi easy | 5 mi easy | 3 mi easy | 9 mi | 20 |
| 9 | 4 mi easy | 6 mi with 3 mi at MP | 4 mi easy | 13 mi | 27 |
| 10 | 4 mi easy | 7 mi with 4 mi at MP | 4 mi easy | 14 mi | 29 |
| 11 | 4 mi easy | 7 mi with 4 mi at MP | 4 mi easy | 15 mi | 30 |
| 12 (cutback) | 3 mi easy | 5 mi easy | 3 mi easy | 10 mi or a half marathon tune-up race | 21–24 |
| 13 | 4 mi easy | 8 mi with 5 mi at MP | 4 mi easy | 16 mi | 32 |
| 14 | 5 mi easy | 8 mi with 5 mi at MP | 5 mi easy | 18 mi | 36 |
| 15 (cutback) | 4 mi easy | 6 mi with 3 mi at MP | 4 mi easy | 12 mi | 26 |
| 16 | 5 mi easy | 8 mi with 4 mi at MP | 5 mi easy | 20 mi | 38 |
| 17 (taper) | 4 mi easy | 6 mi with 3 mi at MP | 4 mi easy | 12 mi | 26 |
| 18 (race week) | 3 mi easy | 4 mi with 2 mi at MP | 2 mi shakeout (day before) | RACE: 26.2 mi | ~35 |
Marathon Goal Pace Chart
Average pace for common marathon goals (26.2 miles / 42.2 km). For every pace, see the marathon pace chart or the Marathon Pace Calculator for mile-by-mile splits.
| Goal time | Pace / mile | Pace / km |
|---|---|---|
| 3:00:00 | 6:52 | 4:16 |
| 3:30:00 | 8:01 | 4:59 |
| 4:00:00 | 9:09 | 5:41 |
| 4:30:00 | 10:18 | 6:24 |
| 5:00:00 | 11:27 | 7:07 |
| 5:30:00 | 12:35 | 7:49 |
| 6:00:00 | 13:44 | 8:32 |
For a first marathon, choose a goal from a recent half marathon result using the Race Time Predictor, then consider running a bit more conservatively than it suggests. Predictions for the marathon from short races tend to be optimistic.
The Long Run: The Heart of the Plan
- Run it easy. Long runs should be conversational, usually somewhere around 1–2 minutes per mile slower than goal marathon pace. Get your range from the Training Pace Calculator.
- Practice fueling. On runs longer than about 90 minutes, take carbs on the run (gels, chews or sports drink) on a schedule. Many runners aim for roughly 30–60 grams of carbohydrate per hour. Never try a new product on race day.
- Practice your gear. Shoes, socks, shorts and anything that might chafe. See the sock guide.
- Walk breaks are allowed. Run-walk is a proven marathon strategy. Plan it with the Run-Walk Calculator.
Why 20 Miles (and Not 26.2)?
Most beginner and intermediate plans peak at about 20 miles. Running much longer in training adds a lot of fatigue and injury risk for a small extra benefit. The taper, race-day adrenaline and good fueling carry you the rest of the way.
Taper and Race Week
Weeks 17 and 18 cut your mileage so your legs can recover and absorb the training. It's normal to feel restless or sluggish during the taper. Trust it. In the last 2–3 days, eat more carbohydrates than usual, drink normally, and sleep as much as you can.
On race day, start slower than goal pace for the first few miles, settle into marathon pace, and save anything left for the last 10K. Going out too fast is the most common marathon mistake. Use the Split Calculator to plan even or negative splits.
Staying Healthy for 18 Weeks
- If you miss a few days, skip the missed runs and carry on. If you miss more than a week, repeat a week rather than jumping ahead.
- Sharp or worsening pain is a signal to stop and rest, not to push through.
- Two short strength sessions a week (squats, lunges, bridges, planks) help your body handle the mileage.
- Replace shoes that are near the end of their life before the big weeks. Track them with the Shoe Lifespan Tracker.
Pick your race: browse upcoming marathons by state.