MarathonIntermediate16 weeks
16-Week Marathon Training Plan
The classic 16-week marathon training schedule used by most marathon training programs worldwide.
Note: This training plan is AI-generated and pending expert review. Always consult a qualified running coach or physician before starting any training program.
Distance
Marathon
Duration
16 weeks
Level
Intermediate
Goal Time
Finish strong
Training Schedule
16-week progressive plan with recovery weeks and taper
Week 1
Base Building29 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 7 |
| Wed | Easy run | 8 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 7 |
| Sat | Long run — easy pace | 7 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
7 miWedEasy run
8 miThuRest or cross-train
—FriEasy run — easy pace
7 miSatLong run — easy pace
7 miSunRest
—Week 2
Base Building30 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 7 |
| Wed | Easy run | 8 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 7 |
| Sat | Long run — easy pace | 8 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
7 miWedEasy run
8 miThuRest or cross-train
—FriEasy run — easy pace
7 miSatLong run — easy pace
8 miSunRest
—Week 3
Base Building32 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 7 |
| Wed | Easy run | 8 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 7 |
| Sat | Long run — easy pace | 10 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
7 miWedEasy run
8 miThuRest or cross-train
—FriEasy run — easy pace
7 miSatLong run — easy pace
10 miSunRest
—Week 4
Base Building25 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 6 |
| Wed | Easy run | 7 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 6 |
| Sat | Long run — easy pace | 6 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
6 miWedEasy run
7 miThuRest or cross-train
—FriEasy run — easy pace
6 miSatLong run — easy pace
6 miSunRest
—Week 5
Building37 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 8 |
| Wed | tempo run | 9 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 8 |
| Sat | Long run — easy pace | 12 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
8 miWedtempo run
9 miThuRest or cross-train
—FriEasy run — easy pace
8 miSatLong run — easy pace
12 miSunRest
—Week 6
Building38 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 8 |
| Wed | tempo run | 9 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 8 |
| Sat | Long run — easy pace | 13 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
8 miWedtempo run
9 miThuRest or cross-train
—FriEasy run — easy pace
8 miSatLong run — easy pace
13 miSunRest
—Week 7
Building40 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 8 |
| Wed | tempo run | 9 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 8 |
| Sat | Long run — easy pace | 15 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
8 miWedtempo run
9 miThuRest or cross-train
—FriEasy run — easy pace
8 miSatLong run — easy pace
15 miSunRest
—Week 8
Building29 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 6 |
| Wed | tempo run | 7 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 6 |
| Sat | Long run — easy pace | 10 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
6 miWedtempo run
7 miThuRest or cross-train
—FriEasy run — easy pace
6 miSatLong run — easy pace
10 miSunRest
—Week 9
Building42 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 8 |
| Wed | tempo run | 9 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 8 |
| Sat | Long run — easy pace | 17 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
8 miWedtempo run
9 miThuRest or cross-train
—FriEasy run — easy pace
8 miSatLong run — easy pace
17 miSunRest
—Week 10
Peak46 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 9 |
| Wed | tempo run | 10 |
| Thu | Rest or cross-train | — |
| Fri | Speed work / intervals | 9 |
| Sat | Long run — easy pace | 18 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
9 miWedtempo run
10 miThuRest or cross-train
—FriSpeed work / intervals
9 miSatLong run — easy pace
18 miSunRest
—Week 11
Peak48 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 9 |
| Wed | tempo run | 10 |
| Thu | Rest or cross-train | — |
| Fri | Speed work / intervals | 9 |
| Sat | Long run — easy pace | 20 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
9 miWedtempo run
10 miThuRest or cross-train
—FriSpeed work / intervals
9 miSatLong run — easy pace
20 miSunRest
—Week 12
Peak33 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 6 |
| Wed | tempo run | 7 |
| Thu | Rest or cross-train | — |
| Fri | Speed work / intervals | 6 |
| Sat | Long run — easy pace | 14 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
6 miWedtempo run
7 miThuRest or cross-train
—FriSpeed work / intervals
6 miSatLong run — easy pace
14 miSunRest
—Week 13
Peak50 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 9 |
| Wed | tempo run | 10 |
| Thu | Rest or cross-train | — |
| Fri | Speed work / intervals | 9 |
| Sat | Long run — easy pace | 22 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
9 miWedtempo run
10 miThuRest or cross-train
—FriSpeed work / intervals
9 miSatLong run — easy pace
22 miSunRest
—Week 14
Taper50 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 9 |
| Wed | tempo run | 10 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 9 |
| Sat | Long run — easy pace | 22 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
9 miWedtempo run
10 miThuRest or cross-train
—FriEasy run — easy pace
9 miSatLong run — easy pace
22 miSunRest
—Week 15
Taper43 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 8 |
| Wed | tempo run | 9 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 8 |
| Sat | Long run — easy pace | 18 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
8 miWedtempo run
9 miThuRest or cross-train
—FriEasy run — easy pace
8 miSatLong run — easy pace
18 miSunRest
—Week 16
Taper35 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 7 |
| Wed | tempo run | 8 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 7 |
| Sat | Long run — easy pace | 13 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
7 miWedtempo run
8 miThuRest or cross-train
—FriEasy run — easy pace
7 miSatLong run — easy pace
13 miSunRest
—