Training plans · Marathon
18-week marathon training plan
Eighteen weeks is the classic length for a marathon plan. There is enough time to grow the long run a little each week without big jumps, and a proper taper at the end. This sample follows a Higdon-style structure, for a runner targeting around 4:15.
The plan at a glance
Higdon-style: Simple: mostly easy running plus a weekly long run, tiered by experience. 8 quality sessions in total, with every fourth week lighter and a taper into race day.
Week by week
| Week | Phase | km | Key sessions | Long run |
|---|---|---|---|---|
| 1 | base | 40 | Easy running | 15.4 km |
| 2 | base | 42 | Easy running | 16.6 km |
| 3 | base | 44 | Easy running | 17.8 km |
| 4 | base | 36 | Easy running | 13.2 km |
| 5 | base | 47 | Easy running | 19.7 km |
| 6 | base | 49 | Easy running | 20.9 km |
| 7 | base | 51 | Easy running | 22.2 km |
| 8 | build | 42 | Threshold run 5 km | 16.6 km |
| 9 | build | 54 | Threshold run 6.5 km | 24.2 km |
| 10 | build | 56 | Threshold run 6.7 km | 25.6 km |
| 11 | build | 58 | Threshold run 7 km | 27 km |
| 12 | build | 48 | Threshold run 5.8 km | 20.3 km |
| 13 | peak | 61 | Goal-pace run 7.3 km | 29.1 km |
| 14 | peak | 63 | Goal-pace run 7.6 km | 30.5 km |
| 15 | peak | 65 | Goal-pace run 7.8 km | 32 km |
| 16 | taper | 49 | Easy running | 20.9 km |
| 17 | taper | 37 | Easy running | 13.7 km |
| 18 | taper | 26 | Easy running | Race day |
Training paces
Set from a recent half marathon result, not the goal. Enter your own in the generator and they update.
- Easy6:53/km
- Marathon5:59/km
- Threshold5:36/km
- Interval5:06/km
- Repetition4:54/km
- Goal race6:03/km
Why 18 weeks is the classic length
Most of the risk in marathon training comes from adding distance too fast. Eighteen weeks lets the long run grow by a kilometre or two at a time. There are recovery weeks in between, and still three weeks to taper.
It also gives you slack. A cold, a work trip or a sore calf costs you a week, not the race.
The long run, week by week
The sample’s Sunday runs go 15, 17, 18, then 13 km in recovery week 4. Then 20, 21, 22, and 17 in week 8. Then 24, 26, 27, and 20 in week 12. The peak block runs 29, 31 and 32 km in weeks 13 to 15.
Outside the lighter weeks, the long run grows by 1–3 km at a time. The bigger jumps come straight after a lighter week, when your legs are fresh. The taper then cuts back to 21 and 14 km before race day.
Mostly easy, on purpose
A Higdon-style plan keeps most runs at a conversational pace. The first seven weeks have no hard sessions at all. A threshold run joins in week 8, and a goal-pace run at about 6:03/km replaces it in the peak weeks. Monday and Thursday are rest days throughout.
If easy running feels too easy, that is the point. It builds the aerobic engine at little recovery cost. The long run and the one hard day can then get your full effort.
How to pick your goal time
Start from a race, not a hope. A 2:01 half marathon predicts about 4:12 for the marathon using Riegel’s formula. Most amateurs lose a few minutes to that prediction over the full distance, so 4:15 is a fair target.
If your half is from more than three months ago, race one in weeks 8–10 and enter the new time. If the goal you want is far faster than the prediction, the generator says so.
When life gets in the way
Miss one run? Let it go. Miss a long run? Move it to the next weekend, and skip the long run it replaces rather than doing both. Ill for more than a few days? Return with a week of easy running before picking the plan up again.
Frequently asked questions
Is 18 weeks too long for a marathon plan?
Not for most amateur runners. The extra weeks go into a gentler build, not more hard training. If you are already fit, a 12- or 16-week plan will cover the same ground faster.
How many days a week does this plan run?
Five, with two rest days. You can swap a rest day for cross-training such as cycling or swimming if you feel good.
Can I export the plan to my watch or calendar?
Yes. After you generate your version, export it as an .ics calendar file for Google Calendar, Apple Calendar or Garmin Connect. A CSV for Excel or Sheets and a printable PDF are there too.