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Marathon Training Plans
Beginner, intermediate, and advanced
training plans from 8 – 20 weeks.
The Training Method
Effective running workouts
Build a powerful running body with the world's best running workouts across all training zones. Every single workout has a clearly defined purpose targeting either your aerobic or muscular fitness to increase performance.
Balanced training weeks
Feel stronger in your training with the hard-easy principle. That means the two key workouts and the long run are spaced 48 - 72 hours apart. The overall weekly mileage is 80% easy and 20% at or above the lactate threshold.
Funnel periodization
Maximize training adaptations with the funnel periodization used by elite athletes. This concept approaches training from two sides simultaneously—endurance and speed—gradually transitioning from general to race-specific intensities.
The Training Method
Effective running workouts
Build a powerful running body with the world’s best running workouts across all training zones. Every single workout has a clearly defined purpose, targeting either your aerobic or muscular fitness to increase performance.
Balanced training weeks
Feel stronger in your training with the hard-easy principle. That means the two key workouts and the long run are spaced 48 – 72 hours apart. The overall weekly mileage is 80% easy and 20% at or above the lactate threshold.
Funnel periodization
Maximize training adaptations with the funnel periodization used by elite athletes. This concept approaches training from two sides simultaneously—endurance and speed—gradually transitioning from general to race-specific intensities.
Marathon Training Plans with Coach Support
Get started in 3 simple steps
1. Choose your 8 – 20 week training plan
Find marathon time-goal training plans from 5:00 to 2:30 hours in miles and km.
2. Activate TrainingPeaks or FinalSurge
A flexible online calendar, individual training zones, and trackable progress.
3. Upload the workouts to your watch
Follow the instructions for your structured workouts on your smartwatch in real-time.
Imperial or Metric
IN MILES
IN KM
Beginner
Marathon
beginner plan in miles
-
17 - 31 miles per week
-
4 runs per week
-
12, 16, 20, 24 weeks
Choose Plan
Set any time goal for this plan
to personalize your pace.
to personalize your pace.
Intermediate
Marathon
intermediate plan in miles
-
31 - 45 miles per week
-
4 runs per week
-
8, 12, 16, 20, 24 weeks
Choose Plan
Set any time goal for this plan
to personalize your pace.
to personalize your pace.
Advanced
Marathon
advanced plan in miles
-
49 - 70 miles per week
-
6 runs per week
-
8, 12, 16, 20, 24 weeks
Choose Plan
Set any time goal for this plan
to personalize your pace.
to personalize your pace.
Sub 5:00 h
Marathon
sub 5:00 plan in miles
-
17 - 31 miles per week
-
4 runs per week
-
12, 16, 20 weeks
Choose Plan
Set any time goal for this plan
to personalize your pace.
to personalize your pace.
Sub 4:40 h
Marathon
sub 4:40 plan in miles
-
20 - 33 miles per week
-
4 runs per week
-
12, 16, 20 weeks
Choose Plan
Set any time goal for this plan
to personalize your pace.
to personalize your pace.
Sub 4:20 h
Marathon
sub 4:20 plan in miles
-
23 - 35 miles per week
-
4 runs per week
-
12, 16, 20 weeks
Choose Plan
Set any time goal for this plan
to personalize your pace.
to personalize your pace.
Sub 4:00 h
Marathon
sub 4:00 plan in miles
-
25 - 37 miles per week
-
4 runs per week
-
12, 16, 20 weeks
Choose Plan
Set any time goal for this plan
to personalize your pace.
to personalize your pace.
Sub 3:45 h
Marathon
sub 3:45 plan in miles
-
26 - 40 miles per week
-
4 runs per week
-
8, 12, 16, 20 weeks
Choose Plan
Set any time goal for this plan
to personalize your pace.
to personalize your pace.
Sub 3:30 h
Marathon
sub 3:30 plan in miles
-
31 - 45 miles per week
-
4 runs per week
-
8, 12, 16, 20 weeks
Choose Plan
Set any time goal for this plan
to personalize your pace.
to personalize your pace.
Sub 3:20 h
Marathon
sub 3:20 plan in miles
-
36 - 50 miles per week
-
5 runs per week
-
8, 12, 16, 20 weeks
Choose Plan
Set any time goal for this plan
to personalize your pace.
to personalize your pace.
Sub 3:10 h
Marathon
sub 3:10 plan in miles
-
41 - 55 miles per week
-
5 runs per week
-
8, 12, 16, 20 weeks
Choose Plan
Set any time goal for this plan
to personalize your pace.
to personalize your pace.
Sub 3:00 h
Marathon
sub 3:00 plan in miles
-
43 - 62 miles per week
-
6 runs per week
-
8, 12, 16, 20 weeks
Choose Plan
Set any time goal for this plan
to personalize your pace.
to personalize your pace.
Sub 2:50 h
Marathon
sub 2:50 plan in miles
-
49 - 70 miles per week
-
6 runs per week
-
8, 12, 16, 20 weeks
Choose Plan
Set any time goal for this plan
to personalize your pace.
to personalize your pace.
Sub 2:40 h
Marathon
sub 2:40 plan in miles
-
55 - 78 miles per week
-
7 runs per week
-
8, 12, 16, 20 weeks
Choose Plan
Set any time goal for this plan
to personalize your pace.
to personalize your pace.
Sub 2:30 h
Marathon
sub 2:30 plan in miles
-
57 - 86 miles per week
-
7 runs per week
-
8, 12, 16, 20 weeks
Choose Plan
Set any time goal for this plan
to personalize your pace.
to personalize your pace.
What level?
Choose a plan according to your time goal but make sure you are realistic about it. If you current marathon PR is 4:20 hours then you are unlikely to succeed with a sub 3:00 hour plan.
That said, the weekly mileage of the plan isn’t exact science to achieve a certain time goal. Rather, it is based on experience of what’s necessary to achieve a certain time. For example, you may choose a 4:00 hour plan and achieve 3:30 hours on race day — or vice versa. That means you could use the lower mileage 4:00 hour plan and personalize its zones for for a 3:30 hour time goal or use a 3:30 plan for a 4:00 h time goal (if you are already comfortable with the weekly mileage).
But don’t worry, if a plan turns out to be too easy or too hard for you, I’ll change it for you free of charge within 14 days of your purchase.
Yes, you can fully adjust the plan to your needs.
Training zones
You can personalize the training zones of based on your fitness level for any plan with a click of a mouse button. Take a recent race result (or an educated guess) for your current ability and then update your zones as needed toward your goal race pace.
Training days
You can move your workouts easily with the drag and drop feature. For instance, if you prefer your long run on a Sunday instead of a Saturday, you can change the order of workouts. Just make sure you don’t have any hard back-to-back sessions.
You can also skip or replace some of your easy runs with aerobic cross-training, such as cycling or swimming. But I recommend a minimum of 4 running days per week.
Race Day
By default my plans assume the race is on a Sunday. Should your race fall on a Saturday, then remove Wednesday’s easy run and bring the workouts that follow 1 day forward.
TrainingPeaks and FinalSurge are the leading online training platforms for endurance athletes. Here you can upload your workouts to your running watch and follow the instructions in real-time. Post-workout it syncs your training data where you can observe your progress over time.
Both platforms come in free and paid versions. The free versions work just fine with any of my training plans.
If you want a maximum of training metrics then I suggest you use TrainingPeaks. But for an easy-to-use and beautiful interface I recommend FinalSurge.
You can contact me anytime via email if you have questions about the training plan or training in general.
But for personalized training consider my 1-on-1 online coaching.
Hi! I'm Sandro Sket, coach & founder of RUNNINGFRONT, NSCA-Certified Strength & Conditioning Specialist (CSCS), and a lifelong endurance athlete. I help runners like you to achieve their goals since 2013. I'm only an email away assisting you choose the right plan or for questions during the course of any training plan.
Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They design and implement safe and effective strength training and conditioning programs.
Hi! I'm Sandro Sket, coach & founder of RUNNINGFRONT, NSCA-Certified Strength & Conditioning Specialist (CSCS), and a lifelong endurance athlete. I help runners like you to achieve their goals since 2013. I'm only an email away assisting you choose the right plan or for questions during the course of any training plan.
Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They design and implement safe and effective strength training and conditioning programs.
Hi! I'm Sandro Sket, coach & founder of RUNNINGFRONT, NSCA-Certified Strength & Conditioning Specialist (CSCS), and a lifelong endurance athlete. I help runners like you to achieve their goals since 2013. I'm only an email away assisting you choose the right plan or for questions during the course of any training plan.
Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They design and implement safe and effective strength training and conditioning programs.
Why Use My Training Plans?
Science-based, experience-tested training
Train with the principles and methods of elite runners. Each of my training plans features highly effective workouts, balanced training weeks, and non-linear periodization from general to race-specific abilities.
Upload all runs to your smartwatch
TrainingPeaks or FinalSurge — the world's best training apps. All your workouts are accessible on your computer, smartphone, and GPS running watch. Individual training zones, post-workout analysis, and much more.
Coach support from Sandro Sket, CSCS
You have exclusive email access to NSCA-Certified Strength & Conditioning Specialist Sandro Sket for all running-related questions during the course of your training plan. No bots and no assistants, ever.
Why Use My Training Plans?
Science-based, experience-tested training
Train with the principles and methods of elite runners. Each of my training plans features highly effective workouts, balanced training weeks, and non-linear periodization from general to race-specific abilities.
Upload all runs to your smartwatch
TrainingPeaks or FinalSurge — the world’s best training apps. All your workouts are accessible on your computer, smartphone, and GPS running watch. Individual training zones, post-workout analysis, and much more.
Coach support from Sandro Sket, CSCS
You have exclusive email access to NSCA-Certified Strength & Conditioning Specialist Sandro Sket for all running-related questions during the course of your training plan. No bots and no assistants, ever.
What Athletes Are Saying
Sandro’s expertise and attention to detail has helped me improve more than I had thought possible. Through his online coaching, I broke my 20 year 5K PR by 21 sec to 15:48. And with his plan, I was able to break my HM PR by almost 4 min to 1:14:29.
Shai Birmaher
United States
Sandro’s very well thought out coaching has assisted my running greatly, being able to fit my runs around the changing hours I work with my job. I am certain I would not have managed a 2:58 marathon PB at 45 years old without Sandro’s coaching.
Richard Leary
New Zealand
Following the competitive marathon plan helped me reach a new PR with a first place overall finish in 2:39:37 on a hilly course. Sandro’s scientific approach ensures that every run and workout has a purpose, arriving at the starting line fit, healthy, and fresh.
James Mount
United States
Sync Workouts with Your Smartwatch
You can upload all workouts to your smartwatch and follow the training prompts in real time.
Post workout you can analyze your training data on your laptop or smartphone.
You can upload all workouts to your smartwatch and follow the training prompts in real time. Post workout you can analyze your training data on your laptop or smartphone.
You can upload all workouts to your smartwatch and follow the training prompts in real time. Post workout you can analyze your training data and progress on your laptop or smartphone.
