Programme · Marathon
16-Week Marathon
A classic 16-week marathon build: intervals, tempo, mobility and a long run that grows to three hours.
Length
16 weeks
Sessions
4 per week
Level
Intermediate
Goal
Marathon
Sixteen weeks gives enough time to build mileage safely and practise fuelling on long runs.
The long run peaks around week 13. The last three weeks taper so you arrive fresh.
Your progress
Saved on this device
0 of 64 sessions · 0%
Week by week
Week 1
- MonRest
- Tue45-Minute 800 m Repeats45 min
- WedRest
- Thu30-Minute Tempo Run30 min
- Fri30-Minute Mobility and Stability30 min
- Sat60-Minute Long Easy Run60 minLong run: 60 min easy
- SunRest
Week 2
- MonRest
- Tue45-Minute 800 m Repeats45 min
- WedRest
- Thu30-Minute Tempo Run30 min
- Fri30-Minute Mobility and Stability30 min
- Sat60-Minute Long Easy Run60 minLong run: 70 min easy
- SunRest
Week 3
- MonRest
- Tue45-Minute 800 m Repeats45 min
- WedRest
- Thu30-Minute Tempo Run30 min
- Fri30-Minute Mobility and Stability30 min
- Sat60-Minute Long Easy Run60 minLong run: 80 min easy
- SunRest
Week 4
- MonRest
- Tue45-Minute 800 m Repeats45 minLighter week: cut sets or distance by about a third
- WedRest
- Thu30-Minute Tempo Run30 min
- Fri30-Minute Mobility and Stability30 min
- Sat60-Minute Long Easy Run60 minLong run: 90 min easy
- SunRest
Week 5
- MonRest
- Tue45-Minute 800 m Repeats45 min
- WedRest
- Thu30-Minute Tempo Run30 min
- Fri30-Minute Mobility and Stability30 min
- Sat60-Minute Long Easy Run60 minLong run: 80 min easy
- SunRest
Week 6
- MonRest
- Tue45-Minute 800 m Repeats45 min
- WedRest
- Thu30-Minute Tempo Run30 min
- Fri30-Minute Mobility and Stability30 min
- Sat60-Minute Long Easy Run60 minLong run: 100 min easy
- SunRest
Week 7
- MonRest
- Tue45-Minute 800 m Repeats45 min
- WedRest
- Thu30-Minute Tempo Run30 min
- Fri30-Minute Mobility and Stability30 min
- Sat60-Minute Long Easy Run60 minLong run: 110 min easy
- SunRest
Week 8
- MonRest
- Tue45-Minute 800 m Repeats45 minLighter week: cut sets or distance by about a third
- WedRest
- Thu30-Minute Tempo Run30 min
- Fri30-Minute Mobility and Stability30 min
- Sat60-Minute Long Easy Run60 minLong run: 120 min easy
- SunRest
Week 9
- MonRest
- Tue45-Minute 800 m Repeats45 min
- WedRest
- Thu30-Minute Tempo Run30 min
- Fri30-Minute Mobility and Stability30 min
- Sat60-Minute Long Easy Run60 minLong run: 100 min easy
- SunRest
Week 10
- MonRest
- Tue45-Minute 800 m Repeats45 min
- WedRest
- Thu30-Minute Tempo Run30 min
- Fri30-Minute Mobility and Stability30 min
- Sat60-Minute Long Easy Run60 minLong run: 130 min easy
- SunRest
Week 11
- MonRest
- Tue45-Minute 800 m Repeats45 min
- WedRest
- Thu30-Minute Tempo Run30 min
- Fri30-Minute Mobility and Stability30 min
- Sat60-Minute Long Easy Run60 minLong run: 140 min easy
- SunRest
Week 12
- MonRest
- Tue45-Minute 800 m Repeats45 minLighter week: cut sets or distance by about a third
- WedRest
- Thu30-Minute Tempo Run30 min
- Fri30-Minute Mobility and Stability30 min
- Sat60-Minute Long Easy Run60 minLong run: 150 min easy
- SunRest
Week 13
- MonRest
- Tue45-Minute 800 m Repeats45 min
- WedRest
- Thu30-Minute Tempo Run30 min
- Fri30-Minute Mobility and Stability30 min
- Sat60-Minute Long Easy Run60 minLong run: 180 min easy
- SunRest
Week 14
- MonRest
- Tue45-Minute 800 m Repeats45 min
- WedRest
- Thu30-Minute Tempo Run30 min
- Fri30-Minute Mobility and Stability30 min
- Sat60-Minute Long Easy Run60 minLong run: 120 min easy
- SunRest
Week 15
- MonRest
- Tue45-Minute 800 m Repeats45 min
- WedRest
- Thu30-Minute Tempo Run30 min
- Fri30-Minute Mobility and Stability30 min
- Sat60-Minute Long Easy Run60 minLong run: 90 min easy
- SunRest
Week 16
- MonRest
- Tue45-Minute 800 m Repeats45 min
- WedRest
- Thu30-Minute Tempo Run30 min
- Fri30-Minute Mobility and Stability30 min
- Sat60-Minute Long Easy Run60 minLong run: 60 min easy
- SunRest