Runvas

Free 16-week marathon training plan

Sixteen weeks. The long run builds to 30 to 34 km (19 to 21 mi), later long runs finish at marathon effort, and a three-week taper gets you to the start fresh. Three levels, every week written out.

Who it’s for
You’ve run a half marathon, or you run four times a week with a 10 km (6 mi) long run.
Runs a week
4
Longest run
18.6 mi30 km
Biggest week
39.1 mi63 km

Week 1

Base16.2 mi26 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Easy + strides 3.7 mi6 km Easy, finishing with 4 × 20 second strides.
  3. Wed Easy 3.1 mi5 km
  4. Thu Rest
  5. Fri Easy 3.1 mi5 km
  6. Sat Rest
  7. Sun Long run 6.2 mi10 km

Week 2

Base18.3 mi29.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Easy + strides 4 mi6.5 km Easy, finishing with 5 × 20 second strides.
  3. Wed Easy 3.4 mi5.5 km
  4. Thu Rest
  5. Fri Easy 3.4 mi5.5 km
  6. Sat Rest
  7. Sun Long run 7.5 mi12 km

Week 3

Base20.8 mi33.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Easy + strides 4.3 mi7 km Easy, finishing with 6 × 20 second strides.
  3. Wed Easy 3.7 mi6 km
  4. Thu Rest
  5. Fri Easy 3.7 mi6 km
  6. Sat Rest
  7. Sun Long run 9 mi14.5 km

Week 4

Base, lighter week16.8 mi27 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Easy + strides 3.7 mi6 km Easy, finishing with 6 × 20 second strides.
  3. Wed Easy 3.1 mi5 km
  4. Thu Rest
  5. Fri Easy 3.1 mi5 km
  6. Sat Rest
  7. Sun Long run 6.8 mi11 km

Week 5

Base23 mi37 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Easy + strides 4.7 mi7.5 km Easy, finishing with 6 × 20 second strides.
  3. Wed Easy 4 mi6.5 km
  4. Thu Rest
  5. Fri Easy 4 mi6.5 km
  6. Sat Rest
  7. Sun Long run 10.3 mi16.5 km

Week 6

Base25.5 mi41 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Easy + strides 5 mi8 km Easy, finishing with 6 × 20 second strides.
  3. Wed Easy 4.3 mi7 km
  4. Thu Rest
  5. Fri Easy 4.3 mi7 km
  6. Sat Rest
  7. Sun Long run 11.8 mi19 km

Week 7

Build27.7 mi44.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 5.3 mi8.5 km 10 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.7 mi7.5 km
  4. Thu Rest
  5. Fri Easy 4.7 mi7.5 km
  6. Sat Rest
  7. Sun Long run 13 mi21 km

Week 8

Build, lighter week22.7 mi36.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 4.7 mi7.5 km 10 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4 mi6.5 km
  4. Thu Rest
  5. Fri Easy 4 mi6.5 km
  6. Sat Rest
  7. Sun Long run 9.9 mi16 km

Week 9

Build30.1 mi48.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 5.6 mi9 km 12 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5 mi8 km
  4. Thu Rest
  5. Fri Easy 5 mi8 km
  6. Sat Rest
  7. Sun Long run 14.6 mi23.5 km

Week 10

Build32.6 mi52.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 6.2 mi10 km 15 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.3 mi8.5 km
  4. Thu Rest
  5. Fri Easy 5.3 mi8.5 km
  6. Sat Rest
  7. Sun Long run 15.8 mi25.5 km

Week 11

Build35.1 mi56.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 6.5 mi10.5 km 15 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.6 mi9 km
  4. Thu Rest
  5. Fri Easy 5.6 mi9 km
  6. Sat Rest
  7. Sun Long run 17.4 mi28 km

Week 12

Peak, lighter week28 mi45 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 5.6 mi9 km 18 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.7 mi7.5 km
  4. Thu Rest
  5. Fri Easy 4.7 mi7.5 km
  6. Sat Rest
  7. Sun Long run 13 mi21 km

Week 13

Peak37.3 mi60 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 6.8 mi11 km 18 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.9 mi9.5 km
  4. Thu Rest
  5. Fri Easy 5.9 mi9.5 km
  6. Sat Rest
  7. Sun Long run 18.6 mi30 km

Week 14

Taper29.8 mi48 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 5.9 mi9.5 km 3 × 1 km at marathon effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5 mi8 km
  4. Thu Rest
  5. Fri Easy 5 mi8 km
  6. Sat Rest
  7. Sun Long run 14 mi22.5 km Easy and relaxed. The work is done; this keeps your legs used to the time on your feet.

Week 15

Taper23 mi37 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 5 mi8 km 3 × 1 km at marathon effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.4 mi5.5 km
  4. Thu Rest
  5. Fri Easy 3.4 mi5.5 km
  6. Sat Rest
  7. Sun Long run 11.2 mi18 km Easy and relaxed. The work is done; this keeps your legs used to the time on your feet.

Week 16

Taper39.1 mi63 km

  1. Mon Rest
  2. Tue Intervals 6.8 mi11 km 3 × 1 km at marathon effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 6.2 mi10 km
  4. Thu Rest
  5. Fri Rest
  6. Sat Rest Lay out your kit and get to bed early.
  7. Sun Race: Marathon 26.2 mi42.2 km Start slower than feels right. Eat and drink early, and save something for the last quarter.
Who it’s for
You run four or five times a week, around 35 to 40 km (22 to 25 mi), and have raced a half.
Runs a week
5
Longest run
19.9 mi32 km
Biggest week
47.2 mi76 km

Week 1

Base23.6 mi38 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 4 mi6.5 km 6 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.4 mi5.5 km
  4. Thu Easy + strides 4 mi6.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 3.4 mi5.5 km
  7. Sun Long run 8.7 mi14 km

Week 2

Base26.1 mi42 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 4.3 mi7 km 8 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.7 mi6 km
  4. Thu Easy + strides 4.3 mi7 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 3.7 mi6 km
  7. Sun Long run 9.9 mi16 km

Week 3

Base28.6 mi46 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 4.7 mi7.5 km 8 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4 mi6.5 km
  4. Thu Easy + strides 4.7 mi7.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 4 mi6.5 km
  7. Sun Long run 11.2 mi18 km

Week 4

Base, lighter week23 mi37 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 4.3 mi7 km 8 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Easy + strides 4 mi6.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 3.1 mi5 km
  7. Sun Long run 8.4 mi13.5 km

Week 5

Base31.1 mi50 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 5 mi8 km 10 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.3 mi7 km
  4. Thu Easy + strides 5 mi8 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 4.3 mi7 km
  7. Sun Long run 12.4 mi20 km

Week 6

Base34.2 mi55 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 5.6 mi9 km 10 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.7 mi7.5 km
  4. Thu Easy + strides 5.6 mi9 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 4.7 mi7.5 km
  7. Sun Long run 13.7 mi22 km

Week 7

Build37 mi59.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 6.8 mi11 km 3 × 2 km at tempo effort, 90 seconds easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.7 mi7.5 km
  4. Thu Race pace 5.9 mi9.5 km 3.1 mi5 km at marathon effort in the middle of an easy run.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 4.7 mi7.5 km
  7. Sun Long run 14.9 mi24 km

Week 8

Build, lighter week29.2 mi47 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 5 mi8 km 20 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4 mi6.5 km
  4. Thu Easy + strides 5 mi8 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 4 mi6.5 km
  7. Sun Long run 11.2 mi18 km

Week 9

Build39.1 mi63 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 8.1 mi13 km 4 × 2 km at tempo effort, 90 seconds easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.3 mi7 km
  4. Thu Easy + strides 6.2 mi10 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 4.3 mi7 km
  7. Sun Long run 16.2 mi26 km Easy, with the last 5 mi8 km at marathon effort.

Week 10

Build41.9 mi67.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 6.5 mi10.5 km 25 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5 mi8 km
  4. Thu Intervals 8.1 mi13 km 4 × 2 km at tempo effort, 90 seconds easy between. Easy 10 to 15 minutes before and after.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 5 mi8 km
  7. Sun Long run 17.4 mi28 km

Week 11

Build44.4 mi71.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 9.6 mi15.5 km 5 × 2 km at tempo effort, 90 seconds easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.7 mi7.5 km
  4. Thu Easy + strides 6.8 mi11 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 4.7 mi7.5 km
  7. Sun Long run 18.6 mi30 km Easy, with the last 7.5 mi12 km at marathon effort.

Week 12

Peak, lighter week36 mi58 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Race pace 8.1 mi13 km 6.2 mi10 km at marathon effort in the middle of an easy run.
  3. Wed Easy 4 mi6.5 km
  4. Thu Easy + strides 5.9 mi9.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 4 mi6.5 km
  7. Sun Long run 14 mi22.5 km

Week 13

Peak47.2 mi76 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 8.7 mi14 km 3 × 3 km at tempo effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.3 mi8.5 km
  4. Thu Race pace 8.1 mi13 km 6.2 mi10 km at marathon effort in the middle of an easy run.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 5.3 mi8.5 km
  7. Sun Long run 19.9 mi32 km

Week 14

Taper37.9 mi61 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 6.2 mi10 km 3 × 1 km at marathon effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.3 mi8.5 km
  4. Thu Easy + strides 6.2 mi10 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 5.3 mi8.5 km
  7. Sun Long run 14.9 mi24 km Easy and relaxed. The work is done; this keeps your legs used to the time on your feet.

Week 15

Taper29.5 mi47.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 5 mi8 km 3 × 1 km at marathon effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4 mi6.5 km
  4. Thu Easy + strides 4.7 mi7.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 4 mi6.5 km
  7. Sun Long run 11.8 mi19 km Easy and relaxed. The work is done; this keeps your legs used to the time on your feet.

Week 16

Taper42.3 mi68 km

  1. Mon Rest
  2. Tue Intervals 5 mi8 km 3 × 1 km at marathon effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.3 mi7 km
  4. Thu Easy + strides 5 mi8 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Shakeout 1.9 mi3 km 15 to 20 minutes very easy with 3 short strides.
  7. Sun Race: Marathon 26.2 mi42.2 km Start slower than feels right. Eat and drink early, and save something for the last quarter.
Who it’s for
You run six days a week, around 50 km (30 mi), and have run a marathon before.
Runs a week
6
Longest run
21.1 mi34 km
Biggest week
56.9 mi91.5 km

Week 1

Base31.1 mi50 km

  1. Mon Easy 3.7 mi6 km
  2. Tue Hills 4.3 mi7 km 8 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.7 mi6 km
  4. Thu Easy + strides 4.3 mi7 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 3.7 mi6 km
  7. Sun Long run 11.2 mi18 km

Week 2

Base34.2 mi55 km

  1. Mon Easy 4 mi6.5 km
  2. Tue Hills 5 mi8 km 10 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4 mi6.5 km
  4. Thu Easy + strides 4.7 mi7.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 4 mi6.5 km
  7. Sun Long run 12.4 mi20 km

Week 3

Base36.4 mi58.5 km

  1. Mon Easy 4.3 mi7 km
  2. Tue Hills 5 mi8 km 10 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.3 mi7 km
  4. Thu Easy + strides 5 mi8 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 4.3 mi7 km
  7. Sun Long run 13.4 mi21.5 km

Week 4

Base, lighter week29.5 mi47.5 km

  1. Mon Easy 3.4 mi5.5 km
  2. Tue Hills 5 mi8 km 10 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.4 mi5.5 km
  4. Thu Easy + strides 4.3 mi7 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 3.4 mi5.5 km
  7. Sun Long run 9.9 mi16 km

Week 5

Base39.8 mi64 km

  1. Mon Easy 4.7 mi7.5 km
  2. Tue Hills 5.6 mi9 km 12 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.7 mi7.5 km
  4. Thu Easy + strides 5.6 mi9 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 4.7 mi7.5 km
  7. Sun Long run 14.6 mi23.5 km

Week 6

Base42.3 mi68 km

  1. Mon Easy 5 mi8 km
  2. Tue Hills 5.9 mi9.5 km 12 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5 mi8 km
  4. Thu Easy + strides 5.9 mi9.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 5 mi8 km
  7. Sun Long run 15.5 mi25 km

Week 7

Build46 mi74 km

  1. Mon Easy 5 mi8 km
  2. Tue Intervals 8.1 mi13 km 4 × 2 km at tempo effort, 90 seconds easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5 mi8 km
  4. Thu Race pace 6.2 mi10 km 3.7 mi6 km at marathon effort in the middle of an easy run.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 5 mi8 km
  7. Sun Long run 16.8 mi27 km

Week 8

Build, lighter week36.4 mi58.5 km

  1. Mon Easy 4.3 mi7 km
  2. Tue Tempo 5.6 mi9 km 25 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.3 mi7 km
  4. Thu Easy + strides 5.3 mi8.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 4.3 mi7 km
  7. Sun Long run 12.4 mi20 km

Week 9

Build48.2 mi77.5 km

  1. Mon Easy 5.3 mi8.5 km
  2. Tue Intervals 8.1 mi13 km 4 × 2 km at tempo effort, 90 seconds easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.3 mi8.5 km
  4. Thu Easy + strides 6.5 mi10.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 5.3 mi8.5 km
  7. Sun Long run 17.7 mi28.5 km Easy, with the last 5 mi8 km at marathon effort.

Week 10

Build51.6 mi83 km

  1. Mon Easy 5.3 mi8.5 km
  2. Tue Tempo 7.1 mi11.5 km 30 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.3 mi8.5 km
  4. Thu Intervals 9.6 mi15.5 km 5 × 2 km at tempo effort, 90 seconds easy between. Easy 10 to 15 minutes before and after.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 5.3 mi8.5 km
  7. Sun Long run 19 mi30.5 km

Week 11

Build54.7 mi88 km

  1. Mon Easy 5.9 mi9.5 km
  2. Tue Intervals 9.6 mi15.5 km 5 × 2 km at tempo effort, 90 seconds easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.9 mi9.5 km
  4. Thu Easy + strides 7.5 mi12 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 5.9 mi9.5 km
  7. Sun Long run 19.9 mi32 km Easy, with the last 7.5 mi12 km at marathon effort.

Week 12

Peak, lighter week43.5 mi70 km

  1. Mon Easy 4.3 mi7 km
  2. Tue Race pace 9.3 mi15 km 7.5 mi12 km at marathon effort in the middle of an easy run.
  3. Wed Easy 4.3 mi7 km
  4. Thu Easy + strides 6.2 mi10 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 4.3 mi7 km
  7. Sun Long run 14.9 mi24 km

Week 13

Peak56.9 mi91.5 km

  1. Mon Easy 5.3 mi8.5 km
  2. Tue Intervals 10.6 mi17 km 4 × 3 km at tempo effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.3 mi8.5 km
  4. Thu Race pace 9.3 mi15 km 7.5 mi12 km at marathon effort in the middle of an easy run.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 5.3 mi8.5 km
  7. Sun Long run 21.1 mi34 km

Week 14

Taper45.7 mi73.5 km

  1. Mon Easy 5.6 mi9 km
  2. Tue Intervals 6.5 mi10.5 km 3 × 1 km at marathon effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.6 mi9 km
  4. Thu Easy + strides 6.5 mi10.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 5.6 mi9 km
  7. Sun Long run 15.8 mi25.5 km Easy and relaxed. The work is done; this keeps your legs used to the time on your feet.

Week 15

Taper35.7 mi57.5 km

  1. Mon Easy 4.3 mi7 km
  2. Tue Intervals 5 mi8 km 3 × 1 km at marathon effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.3 mi7 km
  4. Thu Easy + strides 5 mi8 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Easy 4.3 mi7 km
  7. Sun Long run 12.7 mi20.5 km Easy and relaxed. The work is done; this keeps your legs used to the time on your feet.

Week 16

Taper46.6 mi75 km

  1. Mon Easy 4.3 mi7 km
  2. Tue Intervals 5 mi8 km 3 × 1 km at marathon effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.3 mi7 km
  4. Thu Easy + strides 5 mi8 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Shakeout 1.9 mi3 km 15 to 20 minutes very easy with 3 short strides.
  7. Sun Race: Marathon 26.2 mi42.2 km Start slower than feels right. Eat and drink early, and save something for the last quarter.

How hard is each run?

Easy
Slow enough to talk in full sentences. Most of every plan is easy, and it should feel too slow at first.
Long run
Easy pace, just longer. Walk breaks are fine, and so is slowing down on hills.
Strides
20 seconds fast and relaxed, with a full walk back between. They wake your legs up without tiring you.
Hills
A strong effort up a steady hill, then an easy jog or walk down. Strength work that happens to be running.
Fartlek
Short brisk bits inside an easy run. Breathing hard but in control.
Tempo
Comfortably hard: about what you could hold for an hour. You can say a few words, not chat.
Intervals
Repeats at race effort with easy jogging between. The effort should be even from the first to the last.
Race pace
The effort you plan to hold on race day, practiced inside a longer run.
Strength
Squats, lunges, step-ups, calf raises, glute bridges and a plank, 20 to 30 minutes. Bodyweight is enough to start.

Questions

How fast should the easy runs be?
Slow enough to talk in full sentences. If you can only get out a few words, slow down. Easy running builds most of your fitness, and keeping it easy is what lets you run the hard sessions well.
What if I miss a run?
Skip it and carry on. Don’t squeeze two runs into one day. If you miss most of a week, repeat the week before and pick the plan up from there.
Can I move days around?
Yes. Keep an easy or rest day between the harder sessions, and put the long run on the day you have the most time.
Do I need the strength sessions?
They’re optional, but two short sessions a week help you hold your form late in a race and make it less likely that a small niggle turns into an injury.
Is this marathon plan really free?
Yes, here and in the Runvas app. The app builds a plan for your race date and level and gives each workout a route near you.